Tag: diabetes

Does losing weight really lower your disease risk?

by Monica Reinagel, MS, LDN

James writes:

“Everyone refers to weight as being a risk factor for various diseases. But is it true that losing weight actually lowers one’s risk?  Or could some other factor be responsible for both disease risk and a higher weight?”

If you’re overweight or obese, losing weight absolutely does reduce your risk of various complications and diseases. Because when you lose weight, it’s not just the the number on the scale that changes.  Losing weight can reduce your blood pressure as well as your fasting blood sugar, for example, and that in turn lowers your risk for stroke and diabetes.

[bctt tweet=” When you lose weight, it’s not just the the number on the scale that changes. ” username=”nutritiondiva”]

And, by the way, losing even a small amount–as little as 5% of your current weight–can significantly reduce your risk of various conditions, even if you are still overweight. For this reason, you’d be better off losing a modest amount of weight and keeping it off than losing a large amount of weight and gaining it back!

(And if you’ve had enough of yo-yo dieting, you may be interested in a new project I’m working on.) But keep in mind that having a risk factor for a disease does not mean that you are certain to develop the disease.  If you are a smoker, you are much more likely to develop lung cancer than  a non-smoker. But some smokers don’t get lung cancer–and some non-smokers do.

Which Risk Factors Should We Focus On?

Some disease risk factors are things we can’t change–such as our age, race, gender, or genetic heritage. I’m at higher risk of developing osteoporosis than James is, simply because I’m female.

Other risk factors, such as our body weight, eating habits, exercise, and other lifestyle habits, are within our control. I can lower my risk of developing osteoporosis, for example, by not smoking and getting regular exercise.

No Guarantees So Enjoy the Ride!

Despite what some people will tell you,  there is no way to completely disease-proof your body. All we can do is focus on our modifiable risk factors and hope for the best. And because there are no guarantees, I think it’s important to strike a balance between lowering risk and maintaining quality of life. Or, as my friend Yoni Freedhoff likes to say, “Live the healthiest life you can enjoy living.”

Should I stop being vegetarian to reduce my risk of diabetes?

by Monica Reinagel, MS, LDN

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Q. I am a healthy, normal weight woman in my early 20s. I am also a vegetarian. Because there is a strong family history of type 2 diabetes (both parents and all four grandparents), my doctor suggested I adopt a relatively low-carb diet to reduce the risk of getting the disease myself.  But does going low-carb require me to give up my vegetarian lifestyle? Can a plant-based diet also reduce my risk, even if it’s high in complex carbs like whole grains and beans?

A.The good news is that being a vegetarian does substantially reduce the risk of getting Type 2 diabetes, despite the fact that vegetarians diets tend to be higher in carbohydrates than omnivorous diets.  Much of this risk reduction has to do with the fact that vegetarians are less likely to be overweight.

However, does this still hold true when diabetes runs in the family? Keep in mind that genes aren’t the only things that are passed down from generation to generation.  We also tend to inherit lifestyle habits and eating patterns. Continue reading “Should I stop being vegetarian to reduce my risk of diabetes?” >

Does glucosamine increase diabetes risk?

by Monica Reinagel, MS, LDN

Q. I have osteoarthritis but Type 2 diabetes also runs in my family. I know my own fasting glucose tends to edge up if I am not careful about my diet. Is there evidence that I should avoid glucosamine?

A. As the name suggests, glucosamine is a type of sugar. And there was some early research (mostly in animals) that raised concerns. The studies suggested that glucosamine might cause higher blood sugar and/or reduce the body’s response to insulin. Either one of these could raise the risk of diabetes or exacerbate the condition.

Subsequent research put these concerns largely to rest. However, if you have diabetes or a predisposition (including family history), it’s definitely worth running this one by your doctor. No study, no matter how large, can predict with 100% accuracy how your body might respond to a treatment. If nothing else, she can check your blood sugar periodically to be sure that glucosamine is not having any adverse effects.

See also: Does glucosamine really work?

 

Why cake may be better than bread

by Monica Reinagel, MS, LDN

chicken-veggiesHere’s a small study that may change the way we think about carbs. Researchers found that the order in which we consume foods may have a substantial impact on our blood sugar response to those foods.

In the study, subjects were given the same meal–consisting of chicken, vegetables, salad, bread, and orange juice–on two different occasions. The first time, they ate the high carbohydrate foods (the bread and orange juice) first, followed by the chicken and veggies.  The second time, they reversed the order and ate the chicken and veggies first, followed by bread and orange juice.

In a traditional nutritional analysis, these two meals would be considered identical. But it appears that even small differences in timing make a big difference. Continue reading “Why cake may be better than bread” >

How Nutritious is 100% Fruit Juice? Not Very.

by Monica Reinagel, MS, LDN

Q. What should I look for when buying fruit juice? For example the “100% pure and natural orange juice” says it contains 0% Vitamin C. How is that possible? Another one provides 100% Vitamin C but from the list of ingredients we see that Vitamin C is actually added.

A. The USDA considers a half cup of fruit juice equivalent to a serving of fruit but I have my doubts. Processed fruit juice–even 100% juice–is a distant second to fresh whole fruit in terms of its nutritional value. For one thing, fruit juice is a very concentrated source of sugar and calories. All the fiber, which slows the absorption of the sugars in whole fruit, has been removed.

Secondly, many (most?) of the naturally-occurring nutrients are lost during processing, pasteurization, and storage. As you found, manufacturers may compensate for this by adding nutrients back to the juice after the fact. You could get the same benefit from taking a vitamin C capsule.

See also: Juicing for Health and Nutrition

Juice and Diabetes Risk

Nutritionally, I’d rank processed fruit juice only slightly higher than soda and other sweetened beverages. In fact, a large study conducted in China found that people who drink two or more servings of juice a week are 25% more likely to develop Type 2 diabetes compared to those who rarely drink juice. This is consistent with another large 2008 study, which also found that increased juice consumption led to an increased risk of Type 2 diabetes–but that eating more whole fruit decreased diabetes risk.

My Advice?

Eat Fruit; Drink Water.  (Same for your kids!)

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My newest book, Secrets for a Healthy Diet: What to Eat, What to Avoid, and What to Stop Worrying About is my essential guide to all the food choices you make every day.  Read a sample chapter here.

 

 

Sugar: The Bitter Half-Truth?

by Monica Reinagel, MS, LDN

Q. Are you familiar with Dr. Robert Lustig’s presentation on fructose, called “Sugar, The Bitter Truth” ?
What’s your opinion on this? Shouldn’t pure fructose sweeteners (which are marketed as low calorie) be banned? According to this presentation, wouldn’t it be a good idea to substitute all sucrose with a larger amount of maltose?

A.   Although I respect Dr. Lustig and his work, your questions are the perfect illustration of just how badly this viral video has confused the issue among consumers (and more than a few professionals).   Here’s what always seems to get lost in the biochemical mumbo-jumbo:  Dr. Lustig’s observations apply to the dangers of excessive fructose intake.

Continue reading “Sugar: The Bitter Half-Truth?” >