Where do you carry your excess fat? The answer may have implications for your type 2 diabetes risk.
Apple or pear? The question may imply a healthy snack — or an important distinction between body shapes that affects type 2 diabetes risk.
In general, people whose fat collects on their abdomen — making them resemble apples over time — are at greater risk for type 2 diabetes. But the good news is, you can escape your shape.
Being overweight is a significant risk factor for diabetes, no matter your shape. “Patients who have a higher body mass index have a higher risk [of diabetes],” says Danny Sam, MD, an internal medicine physician with Kaiser Permanente in Santa Clara, Calif., who specializes in the treatment of adult diabetes. Body mass index (BMI) is calculated by comparing weight and height.
But while any overweight person is at increased risk for diabetes, those who carry a lot of that extra weight over the belly are at particular risk. The apple shape not only predisposes you to diabetes but to poor heart health as well.
Identifying Your Type 2 Diabetes Body Type
Body shapes determined by fat deposits seem to predict your type 2 diabetes risk. It may be helpful to know the terms for the body shape categories:
Apple. People whose fat collects around their waistline may end up looking more like apples than any other fruit. This body type is also called “android” and the fat collection is sometimes referred to as “central adiposity.”Pear. In women especially, fat can be drawn to the buttocks and thighs. The good news is that this type of fat distribution is less likely than abdominal fat to lead to insulin resistance or type 2 diabetes. This is also called the “gynecoid” body shape or “gluteo-femoral” fat.Overall. Some people collect fat everywhere at a fairly even rate. But because being overweight or obese, regardless of your body shape, increases type 2 diabetes risk over being normal weight, the fact that you don’t fall into either apple or pear shape doesn’t completely let you off the hook when it comes to preventing type 2 diabetes and other chronic health conditions.
Measure Your Waist
Some people can tell by sight if they are apple- or pear-shaped. But if your risk of diabetes isn’t clear from a glance in the mirror, there is one important measurement that can help you determine your risk of diabetes and heart disease: your waist. If you are a woman and your waistline is greater than 35 inches, you are at increased risk for type 2 diabetes. For a man, the magic number is 40 inches. If your tape measure reveals you are at or above these numbers, it’s time for a little waist whittling.
Escape Your Shape
The good news is that your body shape is not your disease destiny. There is one way to reduce your type 2 diabetes risk: weight loss to maintain a healthy body weight.
Here are the steps you can take:
Be physically active. Sam emphasizes that physical activity has been shown to help prevent diabetes and will help you control your weight. Mix up your activities to include both aerobic activities, such as walking or swimming, and some weight training or core-strengthening so you get overall slimming benefits.Watch your weight. If you already know you are an apple or a pear, chances are you are also overweight. Getting back to a normal weight and staying there is your best bet for staving off diabetes. If you are having a hard time figuring out what your goal weight should be, talk to your doctor.Eat a healthy diet. A nutritious, varied diet full of lean protein, whole grain, fruits, and veggies is your best bet for long-term health. If you are pre-diabetic or have diabetes already, you must also control your blood sugar. Aim for low-fat menu planning as well, if you want to whittle down your waist. If the body shape you see in the mirror seems riskier than you want it to be, don’t despair. With some work you can beat your diabetes risk — while feeling and looking healthier.
Showing posts with label over weight. Show all posts
Showing posts with label over weight. Show all posts
Friday, April 8, 2011
Thursday, April 7, 2011
Diabetes Tied to Poor Impulse Control
Patients with newly diagnosed Type 2 diabetes were significantly more likely to show poor impulse control in psychological testing than healthy people....
In the standard Go/NoGo test of impulse control, newly diagnosed diabetics made about 50% more errors of commission than normal controls, regardless of whether they were overweight.
The differences were not attributable to cognitive impairment, the researchers concluded, because diabetic patients performed as well as controls on the Wisconsin Card Sorting Test of executive function.
"Our results showed that middle-aged, newly diagnosed, and medication-free patients with Type 2 diabetes have a particular neuropsychological deficit in inhibitory control of impulsive response, which is an independent effect of diabetes apart from being overweight," Yasuhiko Iwamoto, MD, of Tokyo Women's Medical University in Japan, and colleagues wrote.
They suggested the findings could help explain why diabetic patients find it difficult to make the recommended lifestyle adjustments such as avoiding high-fat foods and maintaining daily exercise.
The researchers explained that decision-making about daily activities relies on brain functions in different cerebral regions, mixing predictions of future rewards and punishments, inhibition of impulsive responses, and executive functions.
Overeating, they explained, occurs when the prospect of immediate reward overwhelms inhibitions that derive from awareness of negative consequences. "In such conditions, rapid reward prediction or impulsive response to environmental stimuli prevails over the preparations by executive function," Iwamoto and colleagues asserted.
Earlier studies had indicated that reward predictions by overweight individuals tend to be higher than those of normal weight people, and their impulse control was generally lower. Consequently, the Japanese researchers sought to test diabetic patients for performance on psychological tests that measure these functions.
The Go/NoGo test for impulse control involved showing participants one of two letters, N or H, with instructions to press a button when they saw the N but not H. Pressing the button in response to H was an error of commission, and failing to press it when shown the N was an error of omission. The test also measured reaction times, including slowed responses that sometimes followed errors.
Prediction of future rewards was evaluated with so-called reversal and extinction tasks.
In the former, participants won points for correctly switching images on a computer screen that randomly replaced each other. The extinction task was structured the same way, except that participants stopped winning points for executing the reversal after nine correct responses; at that point, they received points for not responding to the stimulus.
As on a TV game show, correct responses were signaled with a pleasant chime sound, whereas errors were announced with a buzzer. Participants were also assessed for clinical depression and for standard laboratory measures of glycemia and insulin resistance. A total of 27 newly diagnosed Type 2 diabetic patients and 27 non-diabetic controls participated. All participants in both groups were men, and none of the diabetic patients were taking medications for diabetes. The diabetic group included 16 who were overweight (mean BMI 29.8). There were 11 overweight controls (mean BMI 27.6).
Response inhibition in the Go/NoGo test was significantly decreased in the diabetic patients, the researchers reported. In a combined measure of commission and omission errors, labeled d', diabetic patients had a mean value of 2.55 compared with 3.22 for controls (P=0.001).
The difference was most pronounced for errors of commission, with a mean of 10 for patients versus about 6 for controls (P=0.002).
The researchers found a significant interaction between Go/NoGo performance and glycated hemoglobin levels, with an r2 value of 0.287 for d' versus HbA1c (P=0.024). Scores did not differ significantly by weight, although there was a trend toward reduced impulse control in overweight participants. Diabetes did not affect reaction times, overall or after errors, but weight did affect them, with faster reaction times in overweight participants.
Iwamoto and colleagues also found that diabetes status did not affect scores on the reversal and extinction tests. Overweight participants made about 40% more errors on the extinction test compared with normal-weight individuals (P=0.029) but not on the reversal test.
Achievement scores on the Wisconsin Card Sorting Test were similar in all patient groups stratified by weight and diabetes status.
So-called perseverative errors (involving continuous repetition of a response) appeared more common in normal-weight diabetic participants, but rates of these errors varied widely among individuals and the group difference was not statistically significant.
"Our study included only newly diagnosed patients with Type 2 diabetes, suggesting the possibility that the neuropsychological deficits in response inhibition may contribute to the behavioral problems leading to chronic lifestyle-related diseases, such as Type 2 diabetes," they wrote.
However, they acknowledged that the causal arrow could point in the other direction -- that "metabolic changes with diabetes affect brain functions and cause neuropsychological deficits."
Indeed, the researchers observed, some earlier studies have found that metabolic improvements in diabetic patients lead to improved cognitive performance.
"Further longitudinal studies will be useful to detect progression or improvement of neuropsychological deficits associated with metabolic change," Iwamoto and colleagues wrote.
They also recommended more studies into the potential causal role of impulsivity in development of Type 2 diabetes. If confirmed, psychobehavioral interventions aimed at improving impulse control could be beneficial in preventing or treating the disease
In the standard Go/NoGo test of impulse control, newly diagnosed diabetics made about 50% more errors of commission than normal controls, regardless of whether they were overweight.
The differences were not attributable to cognitive impairment, the researchers concluded, because diabetic patients performed as well as controls on the Wisconsin Card Sorting Test of executive function.
"Our results showed that middle-aged, newly diagnosed, and medication-free patients with Type 2 diabetes have a particular neuropsychological deficit in inhibitory control of impulsive response, which is an independent effect of diabetes apart from being overweight," Yasuhiko Iwamoto, MD, of Tokyo Women's Medical University in Japan, and colleagues wrote.
They suggested the findings could help explain why diabetic patients find it difficult to make the recommended lifestyle adjustments such as avoiding high-fat foods and maintaining daily exercise.
The researchers explained that decision-making about daily activities relies on brain functions in different cerebral regions, mixing predictions of future rewards and punishments, inhibition of impulsive responses, and executive functions.
Overeating, they explained, occurs when the prospect of immediate reward overwhelms inhibitions that derive from awareness of negative consequences. "In such conditions, rapid reward prediction or impulsive response to environmental stimuli prevails over the preparations by executive function," Iwamoto and colleagues asserted.
Earlier studies had indicated that reward predictions by overweight individuals tend to be higher than those of normal weight people, and their impulse control was generally lower. Consequently, the Japanese researchers sought to test diabetic patients for performance on psychological tests that measure these functions.
The Go/NoGo test for impulse control involved showing participants one of two letters, N or H, with instructions to press a button when they saw the N but not H. Pressing the button in response to H was an error of commission, and failing to press it when shown the N was an error of omission. The test also measured reaction times, including slowed responses that sometimes followed errors.
Prediction of future rewards was evaluated with so-called reversal and extinction tasks.
In the former, participants won points for correctly switching images on a computer screen that randomly replaced each other. The extinction task was structured the same way, except that participants stopped winning points for executing the reversal after nine correct responses; at that point, they received points for not responding to the stimulus.
As on a TV game show, correct responses were signaled with a pleasant chime sound, whereas errors were announced with a buzzer. Participants were also assessed for clinical depression and for standard laboratory measures of glycemia and insulin resistance. A total of 27 newly diagnosed Type 2 diabetic patients and 27 non-diabetic controls participated. All participants in both groups were men, and none of the diabetic patients were taking medications for diabetes. The diabetic group included 16 who were overweight (mean BMI 29.8). There were 11 overweight controls (mean BMI 27.6).
Response inhibition in the Go/NoGo test was significantly decreased in the diabetic patients, the researchers reported. In a combined measure of commission and omission errors, labeled d', diabetic patients had a mean value of 2.55 compared with 3.22 for controls (P=0.001).
The difference was most pronounced for errors of commission, with a mean of 10 for patients versus about 6 for controls (P=0.002).
The researchers found a significant interaction between Go/NoGo performance and glycated hemoglobin levels, with an r2 value of 0.287 for d' versus HbA1c (P=0.024). Scores did not differ significantly by weight, although there was a trend toward reduced impulse control in overweight participants. Diabetes did not affect reaction times, overall or after errors, but weight did affect them, with faster reaction times in overweight participants.
Iwamoto and colleagues also found that diabetes status did not affect scores on the reversal and extinction tests. Overweight participants made about 40% more errors on the extinction test compared with normal-weight individuals (P=0.029) but not on the reversal test.
Achievement scores on the Wisconsin Card Sorting Test were similar in all patient groups stratified by weight and diabetes status.
So-called perseverative errors (involving continuous repetition of a response) appeared more common in normal-weight diabetic participants, but rates of these errors varied widely among individuals and the group difference was not statistically significant.
"Our study included only newly diagnosed patients with Type 2 diabetes, suggesting the possibility that the neuropsychological deficits in response inhibition may contribute to the behavioral problems leading to chronic lifestyle-related diseases, such as Type 2 diabetes," they wrote.
However, they acknowledged that the causal arrow could point in the other direction -- that "metabolic changes with diabetes affect brain functions and cause neuropsychological deficits."
Indeed, the researchers observed, some earlier studies have found that metabolic improvements in diabetic patients lead to improved cognitive performance.
"Further longitudinal studies will be useful to detect progression or improvement of neuropsychological deficits associated with metabolic change," Iwamoto and colleagues wrote.
They also recommended more studies into the potential causal role of impulsivity in development of Type 2 diabetes. If confirmed, psychobehavioral interventions aimed at improving impulse control could be beneficial in preventing or treating the disease
Tuesday, March 1, 2011
The 15 Worst Health & Diet Myths
15 Worst Health and Diet Myths not to follow my friend told me over lunch recently. We were sitting in a great new Italian restaurant near my office.
“I know,” I replied, scanning the menu. “Everything looks terrific!”
“Yeah, but everything is bad for you!” she exclaimed, practically in tears. “I’m passing on the veal—red meat causes cancer. And the eggplant parmesan—cheese has fat, which gives you high cholesterol. And the bread plate—carbs give you diabetes. I can’t eat anything! And I’m really hungry!”
With those kinds of fears, it’s a wonder my “health-conscious” friend didn’t die of starvation: no protein, and no fat, and no carbs? What’s left? Fortunately, as author of Eat This, Not That!, I was able to calm her lunch plate panic, and explain that most of what we consider “bad for you” foods aren’t bad for you at all—they’re just innocent victims of well-intentioned misinformation. A well-balanced diet, combined with some smart choices, is all you need to lose pounds and keep most of our greatest health worries at bay. But many food and nutrition “myths” persist, confusing our food choices and making weight-loss harder and eating less enjoyable. So relax, and start enjoying food again: Here are 15 food fallacies you can forget for good.
Myth #1: Too much protein hurts your kidneys
Reality: Protein helps burn fat, build muscle, and won’t harm your kidneys at all
Way back in 1983, researchers discovered that eating more protein increases the amount of blood your kidneys filter per minute. Many scientists immediately made the leap that a high-protein diet places your kidneys under greater stress. They were proven wrong. Over the past two decades, several studies have found that while protein-rich meals do increase blood flow to the kidneys, this doesn't have an adverse effect on overall kidney function.
Put the Truth to Work for You: Eat your target body weight in grams of protein daily. For example, if you're a chubby 180-pound woman and want to be a lean 160, have 160 grams of protein a day. If you're a 160-pound guy hoping to pack on 20 pounds of muscle, aim for 180 grams each day.
Bonus Tip: Lose weight fast. Build muscle. Get out of debt. Whatever your resolution for 2011, here's your plan.
Myth #2: Sweet potatoes are healthier than white potatoes
Reality: They’re both healthy!
Sweet potatoes have more fiber and vitamin A, but white potatoes are higher in essential minerals such as iron, magnesium, and potassium. As for the glycemic index, sweet potatoes are lower on the scale, but baked white potatoes typically aren't eaten without cheese, sour cream, or butter—all toppings that contain fat, which lowers the glycemic index of a meal.
Put the Truth to Work for You: The form in which you consume a potato—for instance, a whole baked potato versus a processed potato that's used to make chips—is more important than the type of spud.
Myth #3: Red meat causes cancer
Reality: Research says enjoy the steak!
In a 1986 study, Japanese researchers discovered cancer developing in rats that were fed "heterocyclic amines," compounds that are generated from overcooking meat under high heat. Since then, some studies of large populations have suggested a potential link between meat and cancer. Yet no study has ever found a direct cause-and-effect relationship between red-meat consumption and cancer. The population studies are far from conclusive. They relied on broad surveys of people's eating habits and health afflictions—numbers that illuminate trends, not causes.
Put the Truth to Work for You: Don't stop grilling. Meat lovers who are worried about the supposed risks of grilled meat don't need to avoid burgers and steak—just trim off the burned or overcooked sections of the meat before eating.
Myth #4: High-fructose corn syrup (HFCS) is more fattening than regular sugar
Reality: They’re equally fattening. Beware!
Recent research has show that fructose may cause an increase in weight by interfering with leptin, the hormone that tells us when we’re full. But both HFCS and sucrose—better known as table sugar—contain similar amounts of fructose. There's no evidence to show any differences in these two types of sugar. Both will cause weight gain when consumed in excess. The only particular evil regarding HFCS is that it’s cheaper, and commonly shows up everywhere from bread to ketchup to soda.
Put the Truth to Work for You: HFCS and regular sugar are empty-calorie carbohydrates that should be consumed in limited amounts. How? By keeping soft drinks, sweetened fruit juices, and prepackaged desserts to a minimum.
Myth #5: Too much salt causes high blood pressure
Reality: Perhaps, but too little potassium causes high blood pressure too
Large-scale scientific reviews have determined there's no reason for people with normal blood pressure to restrict their sodium intake. Now, if you already have high blood pressure, you may be "salt sensitive." As a result, reducing the amount of salt you eat could be helpful. However, people with high blood pressure who don't want to lower their salt intake can simply consume more potassium-containing foods—it's really the balance of the two minerals that matters. In fact, Dutch researchers determined that a low potassium intake has the same impact on your blood pressure as high salt consumption does. And it turns out, the average person consumes 3,100 milligrams (mg) of potassium a day—1,600 mg less than recommended.
Put the Truth to Work for You: Strive for a potassium-rich diet—which you can achieve by eating a wide variety of fruits, vegetables, and legumes—and your salt intake won't matter as much. For instance, spinach, broccoli, bananas, white potatoes, and most types of beans each contain more than 400 mg potassium per serving.
Myth #6: Chocolate bars are empty calories
Reality: Dark chocolate is a health food
Cocoa is rich in flavonoids—the same heart-healthy compounds found in red wine and green tea. Its most potent form is dark chocolate. In a recent study, Greek researchers found that consuming dark chocolate containing 100 milligrams (mg) of flavonoids relaxes your blood vessels, improving bloodflow to your heart. And remember: Milk chocolate isn't as rich in flavonoids as dark, so develop a taste for the latter.
Put the Truth to Work for You: Now that you know which "bad" foods aren't actually so awful, you need to know which deceptively dangerous diet-destroying foods to avoid. Check out our must-see slideshow of 25 "Healthy" Foods that Aren’t.
Myth #7: Gas station snacks are nutritional nightmares
Reality: Even at filling stations, you’ll find food that isn’t filling
Beef jerky is high in protein and doesn't raise your level of insulin—a hormone that signals your body to store fat. That makes it an ideal between-meals snack, especially when you're trying to lose weight. And while some beef-jerky brands are packed with high-sodium ingredients such as MSG and sodium nitrate, chemical-free products are available.
Put the Truth to Work for You: Sometimes, the service station is a healthier rest stop than a fast food joint. Heck, even pork rinds are better than you’d think: A 1-ounce serving contains zero carbohydrates, 17 grams (g) of protein, and 9 g fat. That's nine times the protein and less fat than you'll find in a serving of carb-packed potato chips.
Myth #8: Restaurants comply with nutrition disclosure regulations
Reality: Most restaurants would rather load you up with additional cheap calories
Even though many restaurants offer healthy alternatives, you could still be at the whim of the kitchen's cook. A recent E.W. Scripps lab investigation found that "responsible" menu items at chains ranging from Chili's to Taco Bell may have up to twice the calories and eight times the fat published in the restaurants' nutritional information.
Put the Truth to Work for You: Restaurants run from us, but they can't hide. Discover their secrets every day by signing up for our free Eat This, Not That! newsletter or by following me right here on Twitter, and you'll make 2011 the year of your flatter, toner belly!
Myth #9: Sports drinks are ideal after-workout refreshment
Reality: You need more than that to keep your muscles growing
Carb-loaded drinks like Vitaminwater and Gatorade are a great way to rehydrate and reenergize; they help replenish glycogen, your body's stored energy. But they don't always supply the amino acids needed for muscle repair. To maximize post-workout recovery, a protein-carb combination—which those drinks may not offer—can help.
Put the Truth to Work for You: After you suck down that sports drink, eat a bowl of 100 percent whole-grain cereal with nonfat milk, suggests a 2009 study in the Journal of the International Society of Sports Nutrition. A glass of low-fat chocolate milk is a good choice as well.
Myth #10: You need 38 grams of fiber a day
Reality: More fiber is better, but 38 is nearly impossible
That's the recommendation from the Institute of Medicine. And it's a lot, equaling nine apples or more than a half dozen bowls of instant oatmeal. (Most people eat about 15 grams of fiber daily.) The studies found a correlation between high fiber intake and lower incidence of heart disease. But none of the high-fiber-eating groups in those studies averaged as high as 38 grams, and, in fact, people saw maximum benefits with a daily gram intake averaging from the high 20s to the low 30s.
Put the Truth to Work for You: Just eat sensibilty. Favor whole, unprocessed foods. Make sure the carbs you eat are fiber-rich—that means produce, legumes, and whole grains—because they'll help slow the aborption of sugar into your bloodstream.
Myth #11: Saturated fat will clog your heart
Reality: Fat has gotten a bum rap
Most people consider turkey, chicken, and fish healthy, yet think they should avoid red meat—or only choose very lean cuts—since they've always been told that it's high in saturated fat. But a closer look at beef reveals the truth: Almost half of its fat is a monounsaturated fat called oleic acid—the same heart-healthy fat that's found in olive oil. Second, most of the saturated fat in beef actually decreases your heart-disease risk—either by lowering LDL (bad) cholesterol, or by reducing your ratio of total cholesterol to HDL (good) cholesterol.
Put the Truth to Work for You: We're not giving you permission to gorge on butter, bacon, and cheese. No, our point is this: Don't freak out about saturated fat. There's no scientific reason that natural foods containing saturated fat can't, or shouldn't, be part of a healthy diet.
Myth #12: Reduced-fat foods are healthier alternatives
Reality: Less fat often means more sugar
Peanut butter is a representative example for busting this myth. A tub of reduced-fat peanut butter indeed comes with a fraction less fat than the full-fat variety—they’re not lying about that. But what the food companies don’t tell you is that they’ve replaced that healthy fat with maltodextrin, a carbohydrate used as a filler in many processed foods. This means you’re trading the healthy fat from peanuts for empty carbs, double the sugar, and a savings of a meager 10 calories.
Put the Truth to Work for You: When you're shopping, don't just read the nutritional data. Look at the ingredients list as well. Here's a guideline that never fails: The fewer ingredients, the healthier the food.
Myth #13: Diet soda is better for you
Reality: It may lead to even greater weight gain
Just because diet soda is low in calories doesn’t mean it can’t lead to weight gain. It may have only 5 or fewer calories per serving, but emerging research suggests that consuming sugary-tasting beverages—even if they’re artificially sweetened—may lead to a high preference for sweetness overall. That means sweeter (and more caloric) cereal, bread, dessert—everything. In fact, new research found that people who drink diet soda on a daily basis have an increased risk of developing type 2 diabetes and metabolic syndrome.
Put the Truth to Work for You: These days, the world of food is full of nasty surprises like this one, and knowledge is power. Check out Eat This, Not That! 2011 and Cook This, Not That! for the best food, nutrition and health secrets, and avoid shocking waistline expanders with our slideshow of 20 Salads Worse Than a Whopper.
Myth #14: Skipping meals helps you lose weight
Reality: Skipping meals, especially breakfast, can make you fat
Not eating can mess with your body's ability to control your appetite. And it also destroys willpower, which is just as damaging. If you skip breakfast or a healthy snack, your brain doesn't have the energy to say no to the inevitable chowfest. The consequences can be heavy: In a 2005 study, breakfast eaters were 30 percent less likely to be overweight or obese.
Put the Truth to Work for You: The perfect breakfast? Eggs, bacon, and toast. It's a nice balance of all the nutritional building blocks—protein, fiber, carbs—that will jumpstart your day. The worst? Waffles or pancakes with syrup. All those carbs and sugars are likely to put you into a food coma by 10 a.m.
Myth #15: You should eat three times a day
Reality: Three meals and two or three snacks is ideal
Most diet plans portray snacking as a failure. But by snacking on the right foods at strategic times, you'll keep your energy levels stoked all day. Spreading six smaller meals across your day operates on the simple principle of satisfaction: Frequent meals tame the slavering beast of hunger.
“I know,” I replied, scanning the menu. “Everything looks terrific!”
“Yeah, but everything is bad for you!” she exclaimed, practically in tears. “I’m passing on the veal—red meat causes cancer. And the eggplant parmesan—cheese has fat, which gives you high cholesterol. And the bread plate—carbs give you diabetes. I can’t eat anything! And I’m really hungry!”
With those kinds of fears, it’s a wonder my “health-conscious” friend didn’t die of starvation: no protein, and no fat, and no carbs? What’s left? Fortunately, as author of Eat This, Not That!, I was able to calm her lunch plate panic, and explain that most of what we consider “bad for you” foods aren’t bad for you at all—they’re just innocent victims of well-intentioned misinformation. A well-balanced diet, combined with some smart choices, is all you need to lose pounds and keep most of our greatest health worries at bay. But many food and nutrition “myths” persist, confusing our food choices and making weight-loss harder and eating less enjoyable. So relax, and start enjoying food again: Here are 15 food fallacies you can forget for good.
Myth #1: Too much protein hurts your kidneys
Reality: Protein helps burn fat, build muscle, and won’t harm your kidneys at all
Way back in 1983, researchers discovered that eating more protein increases the amount of blood your kidneys filter per minute. Many scientists immediately made the leap that a high-protein diet places your kidneys under greater stress. They were proven wrong. Over the past two decades, several studies have found that while protein-rich meals do increase blood flow to the kidneys, this doesn't have an adverse effect on overall kidney function.
Put the Truth to Work for You: Eat your target body weight in grams of protein daily. For example, if you're a chubby 180-pound woman and want to be a lean 160, have 160 grams of protein a day. If you're a 160-pound guy hoping to pack on 20 pounds of muscle, aim for 180 grams each day.
Bonus Tip: Lose weight fast. Build muscle. Get out of debt. Whatever your resolution for 2011, here's your plan.
Myth #2: Sweet potatoes are healthier than white potatoes
Reality: They’re both healthy!
Sweet potatoes have more fiber and vitamin A, but white potatoes are higher in essential minerals such as iron, magnesium, and potassium. As for the glycemic index, sweet potatoes are lower on the scale, but baked white potatoes typically aren't eaten without cheese, sour cream, or butter—all toppings that contain fat, which lowers the glycemic index of a meal.
Put the Truth to Work for You: The form in which you consume a potato—for instance, a whole baked potato versus a processed potato that's used to make chips—is more important than the type of spud.
Myth #3: Red meat causes cancer
Reality: Research says enjoy the steak!
In a 1986 study, Japanese researchers discovered cancer developing in rats that were fed "heterocyclic amines," compounds that are generated from overcooking meat under high heat. Since then, some studies of large populations have suggested a potential link between meat and cancer. Yet no study has ever found a direct cause-and-effect relationship between red-meat consumption and cancer. The population studies are far from conclusive. They relied on broad surveys of people's eating habits and health afflictions—numbers that illuminate trends, not causes.
Put the Truth to Work for You: Don't stop grilling. Meat lovers who are worried about the supposed risks of grilled meat don't need to avoid burgers and steak—just trim off the burned or overcooked sections of the meat before eating.
Myth #4: High-fructose corn syrup (HFCS) is more fattening than regular sugar
Reality: They’re equally fattening. Beware!
Recent research has show that fructose may cause an increase in weight by interfering with leptin, the hormone that tells us when we’re full. But both HFCS and sucrose—better known as table sugar—contain similar amounts of fructose. There's no evidence to show any differences in these two types of sugar. Both will cause weight gain when consumed in excess. The only particular evil regarding HFCS is that it’s cheaper, and commonly shows up everywhere from bread to ketchup to soda.
Put the Truth to Work for You: HFCS and regular sugar are empty-calorie carbohydrates that should be consumed in limited amounts. How? By keeping soft drinks, sweetened fruit juices, and prepackaged desserts to a minimum.
Myth #5: Too much salt causes high blood pressure
Reality: Perhaps, but too little potassium causes high blood pressure too
Large-scale scientific reviews have determined there's no reason for people with normal blood pressure to restrict their sodium intake. Now, if you already have high blood pressure, you may be "salt sensitive." As a result, reducing the amount of salt you eat could be helpful. However, people with high blood pressure who don't want to lower their salt intake can simply consume more potassium-containing foods—it's really the balance of the two minerals that matters. In fact, Dutch researchers determined that a low potassium intake has the same impact on your blood pressure as high salt consumption does. And it turns out, the average person consumes 3,100 milligrams (mg) of potassium a day—1,600 mg less than recommended.
Put the Truth to Work for You: Strive for a potassium-rich diet—which you can achieve by eating a wide variety of fruits, vegetables, and legumes—and your salt intake won't matter as much. For instance, spinach, broccoli, bananas, white potatoes, and most types of beans each contain more than 400 mg potassium per serving.
Myth #6: Chocolate bars are empty calories
Reality: Dark chocolate is a health food
Cocoa is rich in flavonoids—the same heart-healthy compounds found in red wine and green tea. Its most potent form is dark chocolate. In a recent study, Greek researchers found that consuming dark chocolate containing 100 milligrams (mg) of flavonoids relaxes your blood vessels, improving bloodflow to your heart. And remember: Milk chocolate isn't as rich in flavonoids as dark, so develop a taste for the latter.
Put the Truth to Work for You: Now that you know which "bad" foods aren't actually so awful, you need to know which deceptively dangerous diet-destroying foods to avoid. Check out our must-see slideshow of 25 "Healthy" Foods that Aren’t.
Myth #7: Gas station snacks are nutritional nightmares
Reality: Even at filling stations, you’ll find food that isn’t filling
Beef jerky is high in protein and doesn't raise your level of insulin—a hormone that signals your body to store fat. That makes it an ideal between-meals snack, especially when you're trying to lose weight. And while some beef-jerky brands are packed with high-sodium ingredients such as MSG and sodium nitrate, chemical-free products are available.
Put the Truth to Work for You: Sometimes, the service station is a healthier rest stop than a fast food joint. Heck, even pork rinds are better than you’d think: A 1-ounce serving contains zero carbohydrates, 17 grams (g) of protein, and 9 g fat. That's nine times the protein and less fat than you'll find in a serving of carb-packed potato chips.
Myth #8: Restaurants comply with nutrition disclosure regulations
Reality: Most restaurants would rather load you up with additional cheap calories
Even though many restaurants offer healthy alternatives, you could still be at the whim of the kitchen's cook. A recent E.W. Scripps lab investigation found that "responsible" menu items at chains ranging from Chili's to Taco Bell may have up to twice the calories and eight times the fat published in the restaurants' nutritional information.
Put the Truth to Work for You: Restaurants run from us, but they can't hide. Discover their secrets every day by signing up for our free Eat This, Not That! newsletter or by following me right here on Twitter, and you'll make 2011 the year of your flatter, toner belly!
Myth #9: Sports drinks are ideal after-workout refreshment
Reality: You need more than that to keep your muscles growing
Carb-loaded drinks like Vitaminwater and Gatorade are a great way to rehydrate and reenergize; they help replenish glycogen, your body's stored energy. But they don't always supply the amino acids needed for muscle repair. To maximize post-workout recovery, a protein-carb combination—which those drinks may not offer—can help.
Put the Truth to Work for You: After you suck down that sports drink, eat a bowl of 100 percent whole-grain cereal with nonfat milk, suggests a 2009 study in the Journal of the International Society of Sports Nutrition. A glass of low-fat chocolate milk is a good choice as well.
Myth #10: You need 38 grams of fiber a day
Reality: More fiber is better, but 38 is nearly impossible
That's the recommendation from the Institute of Medicine. And it's a lot, equaling nine apples or more than a half dozen bowls of instant oatmeal. (Most people eat about 15 grams of fiber daily.) The studies found a correlation between high fiber intake and lower incidence of heart disease. But none of the high-fiber-eating groups in those studies averaged as high as 38 grams, and, in fact, people saw maximum benefits with a daily gram intake averaging from the high 20s to the low 30s.
Put the Truth to Work for You: Just eat sensibilty. Favor whole, unprocessed foods. Make sure the carbs you eat are fiber-rich—that means produce, legumes, and whole grains—because they'll help slow the aborption of sugar into your bloodstream.
Myth #11: Saturated fat will clog your heart
Reality: Fat has gotten a bum rap
Most people consider turkey, chicken, and fish healthy, yet think they should avoid red meat—or only choose very lean cuts—since they've always been told that it's high in saturated fat. But a closer look at beef reveals the truth: Almost half of its fat is a monounsaturated fat called oleic acid—the same heart-healthy fat that's found in olive oil. Second, most of the saturated fat in beef actually decreases your heart-disease risk—either by lowering LDL (bad) cholesterol, or by reducing your ratio of total cholesterol to HDL (good) cholesterol.
Put the Truth to Work for You: We're not giving you permission to gorge on butter, bacon, and cheese. No, our point is this: Don't freak out about saturated fat. There's no scientific reason that natural foods containing saturated fat can't, or shouldn't, be part of a healthy diet.
Myth #12: Reduced-fat foods are healthier alternatives
Reality: Less fat often means more sugar
Peanut butter is a representative example for busting this myth. A tub of reduced-fat peanut butter indeed comes with a fraction less fat than the full-fat variety—they’re not lying about that. But what the food companies don’t tell you is that they’ve replaced that healthy fat with maltodextrin, a carbohydrate used as a filler in many processed foods. This means you’re trading the healthy fat from peanuts for empty carbs, double the sugar, and a savings of a meager 10 calories.
Put the Truth to Work for You: When you're shopping, don't just read the nutritional data. Look at the ingredients list as well. Here's a guideline that never fails: The fewer ingredients, the healthier the food.
Myth #13: Diet soda is better for you
Reality: It may lead to even greater weight gain
Just because diet soda is low in calories doesn’t mean it can’t lead to weight gain. It may have only 5 or fewer calories per serving, but emerging research suggests that consuming sugary-tasting beverages—even if they’re artificially sweetened—may lead to a high preference for sweetness overall. That means sweeter (and more caloric) cereal, bread, dessert—everything. In fact, new research found that people who drink diet soda on a daily basis have an increased risk of developing type 2 diabetes and metabolic syndrome.
Put the Truth to Work for You: These days, the world of food is full of nasty surprises like this one, and knowledge is power. Check out Eat This, Not That! 2011 and Cook This, Not That! for the best food, nutrition and health secrets, and avoid shocking waistline expanders with our slideshow of 20 Salads Worse Than a Whopper.
Myth #14: Skipping meals helps you lose weight
Reality: Skipping meals, especially breakfast, can make you fat
Not eating can mess with your body's ability to control your appetite. And it also destroys willpower, which is just as damaging. If you skip breakfast or a healthy snack, your brain doesn't have the energy to say no to the inevitable chowfest. The consequences can be heavy: In a 2005 study, breakfast eaters were 30 percent less likely to be overweight or obese.
Put the Truth to Work for You: The perfect breakfast? Eggs, bacon, and toast. It's a nice balance of all the nutritional building blocks—protein, fiber, carbs—that will jumpstart your day. The worst? Waffles or pancakes with syrup. All those carbs and sugars are likely to put you into a food coma by 10 a.m.
Myth #15: You should eat three times a day
Reality: Three meals and two or three snacks is ideal
Most diet plans portray snacking as a failure. But by snacking on the right foods at strategic times, you'll keep your energy levels stoked all day. Spreading six smaller meals across your day operates on the simple principle of satisfaction: Frequent meals tame the slavering beast of hunger.
Wednesday, February 16, 2011
Carbohydrates in the Diabetes Diet
Carbs count in a diabetes diet because they directly affect blood glucose levels. If you're not producing enough insulin to regulate those levels, serious medical issues can develop. When you have diabetes, following a careful diabetes diet is a key aspect of diabetes management, and controlling carbohydrate intake is an essential part.
Along with proteins and fats, carbohydrates are one of the three major components of food. Your body converts carbohydrates into glucose, which your cells burn for energy. Since glucose is transported to cells through your bloodstream, eating carbohydrates will cause your blood glucose level to increase.
Because carbohydrates directly affect your blood sugar level, eating too many carbs — or the wrong sort of carbs — can undo whatever other actions you’re taking to keep your diabetes in check.
How Carbs Affect Different Diabetes Types
It's important to control your carbohydrate intake no matter which of the three major forms of diabetes you have:
Type 1 diabetes. If you have this type of diabetes, you cannot produce insulin, a hormone that helps cells use glucose. That means you must take insulin and other medication to regulate blood sugar. A healthy diabetes diet with controlled carbohydrate intake will make it easier to predict when you will need to administer insulin and how much to use.Type 2 diabetes. People with type 2 diabetes have developed a resistance to insulin, often due to obesity or poor diet. By maintaining steady blood sugar levels through carb counting, you may be able to reduce the amount of insulin or medication you need or avoid taking the drugs altogether.Gestational diabetes. If you develop diabetes during pregnancy, you need to count carbs because unchecked blood sugar levels can damage the fetus as well as your own body. Diabetes Management: Carbs and the Diabetes Diet
There are three main types of carbohydrates:
Sugars, often called simple carbohydrates, are converted quickly to glucose. Think of them as dry wood in a fire, burning fast and hot.
Starches, often called complex carbohydrates, are formed by long chains of sugars and take longer for your body to break down into glucose. Think of them as big logs that burn slowly in a fire.
Fiber is present in different amounts in all plant-based foods, especially in whole grains (starches). It’s great for digestive health, but because it isn’t digested the way the other two types of carbs are, fiber grams don’t count in your carb totals.
People with diabetes need to count all the starch and sugar carbohydrates they take in every day as part of their diabetes management plan. The American Diabetes Association recommends that diabetics eat around 45 to 60 grams of carbohydrates per meal, although you should consult with your diabetes care team to determine the right amount of carbohydrates to fit your needs and lifestyle.
Most of your carbohydrates should come in the form of starchy carbohydrates, which will convert into glucose more slowly and help your blood sugar remain steady. Healthy choices include whole grains, beans, and lentils, and starchy vegetables like peas, corn, and potatoes. Avoid refined starches like white flour or white rice, as they tend to burn as fast as sugars.
Some of your carbohydrates still can come in the form of sugars, particularly if they are natural sugars in healthy foods like low-fat dairy products, fruits, or vegetables. Just avoid added sugars such as table sugar and the high-fructose corn syrup and other types of sugars you’ll find in sodas, sweets, and other processed foods.
To keep track of your carbohydrates, you need to read the nutrition facts label included on most packaged foods. Check out the serving size to figure out how much constitutes one serving, and then scan down to find the total amount of carbs contained in a serving. Usually, the label also will show how many of those carbs are sugars and how many are dietary fiber, which helps to slow the release of sugar. Always read the ingredient label closely because product names can be deceiving — for instance, you may find a number of different forms of sugar in a processed food that isn’t even a sweet.
You need to be a part-time detective to find out all the facts about carbs, but your undercover work will make it much easier to manage diabetes.
By Dennis Thompson Jr.
Medically reviewed by Lindsey Marcellin, MD, MPH
Along with proteins and fats, carbohydrates are one of the three major components of food. Your body converts carbohydrates into glucose, which your cells burn for energy. Since glucose is transported to cells through your bloodstream, eating carbohydrates will cause your blood glucose level to increase.
Because carbohydrates directly affect your blood sugar level, eating too many carbs — or the wrong sort of carbs — can undo whatever other actions you’re taking to keep your diabetes in check.
How Carbs Affect Different Diabetes Types
It's important to control your carbohydrate intake no matter which of the three major forms of diabetes you have:
Type 1 diabetes. If you have this type of diabetes, you cannot produce insulin, a hormone that helps cells use glucose. That means you must take insulin and other medication to regulate blood sugar. A healthy diabetes diet with controlled carbohydrate intake will make it easier to predict when you will need to administer insulin and how much to use.Type 2 diabetes. People with type 2 diabetes have developed a resistance to insulin, often due to obesity or poor diet. By maintaining steady blood sugar levels through carb counting, you may be able to reduce the amount of insulin or medication you need or avoid taking the drugs altogether.Gestational diabetes. If you develop diabetes during pregnancy, you need to count carbs because unchecked blood sugar levels can damage the fetus as well as your own body. Diabetes Management: Carbs and the Diabetes Diet
There are three main types of carbohydrates:
Sugars, often called simple carbohydrates, are converted quickly to glucose. Think of them as dry wood in a fire, burning fast and hot.
Starches, often called complex carbohydrates, are formed by long chains of sugars and take longer for your body to break down into glucose. Think of them as big logs that burn slowly in a fire.
Fiber is present in different amounts in all plant-based foods, especially in whole grains (starches). It’s great for digestive health, but because it isn’t digested the way the other two types of carbs are, fiber grams don’t count in your carb totals.
People with diabetes need to count all the starch and sugar carbohydrates they take in every day as part of their diabetes management plan. The American Diabetes Association recommends that diabetics eat around 45 to 60 grams of carbohydrates per meal, although you should consult with your diabetes care team to determine the right amount of carbohydrates to fit your needs and lifestyle.
Most of your carbohydrates should come in the form of starchy carbohydrates, which will convert into glucose more slowly and help your blood sugar remain steady. Healthy choices include whole grains, beans, and lentils, and starchy vegetables like peas, corn, and potatoes. Avoid refined starches like white flour or white rice, as they tend to burn as fast as sugars.
Some of your carbohydrates still can come in the form of sugars, particularly if they are natural sugars in healthy foods like low-fat dairy products, fruits, or vegetables. Just avoid added sugars such as table sugar and the high-fructose corn syrup and other types of sugars you’ll find in sodas, sweets, and other processed foods.
To keep track of your carbohydrates, you need to read the nutrition facts label included on most packaged foods. Check out the serving size to figure out how much constitutes one serving, and then scan down to find the total amount of carbs contained in a serving. Usually, the label also will show how many of those carbs are sugars and how many are dietary fiber, which helps to slow the release of sugar. Always read the ingredient label closely because product names can be deceiving — for instance, you may find a number of different forms of sugar in a processed food that isn’t even a sweet.
You need to be a part-time detective to find out all the facts about carbs, but your undercover work will make it much easier to manage diabetes.
By Dennis Thompson Jr.
Medically reviewed by Lindsey Marcellin, MD, MPH
Wednesday, December 8, 2010
Diet for Hypertension and Cardiovascular Disease?
Q: What's a good diet for a 45-year-old male who has hypertension, cardiovascular disease, and is overweight?
— Diane, Indiana
A:
The DASH diet is the best diet for these conditions and has been tested and proven to lower blood pressure and lipid levels. DASH stands for Dietary Approaches to Stop Hypertension and is really one of the only diets based on sound science. It calls for lean protein, low-fat dairy, lots of fruits and vegetables, and whole grains — and about 25 percent of its total daily calories come from mostly good fats, like olive and canola oils. The DASH diet is recommended by NIH (National Institutes of Health) and NHLBI (National Heart, Lung, and Blood Institute) to reduce blood pressure and maintain a good weight. So this in fact is the perfect diet for someone who is overweight and has hypertension and cardiovascular disease. It is very similar to other healthy diets that the government recommends, and is very easy to follow because it calls for making sure you give yourself a certain number of servings of lean protein, fresh fruits and vegetables, whole grains, and low-fat dairy per day. There are Web sites available that will teach you how to know how many servings of each food you need per day based on your body weight, but in general the DASH diet recommends nine servings of fruits and vegetables per day, two to three servings of low-fat dairy and protein, and five to six servings of whole grains
— Diane, Indiana
A:
The DASH diet is the best diet for these conditions and has been tested and proven to lower blood pressure and lipid levels. DASH stands for Dietary Approaches to Stop Hypertension and is really one of the only diets based on sound science. It calls for lean protein, low-fat dairy, lots of fruits and vegetables, and whole grains — and about 25 percent of its total daily calories come from mostly good fats, like olive and canola oils. The DASH diet is recommended by NIH (National Institutes of Health) and NHLBI (National Heart, Lung, and Blood Institute) to reduce blood pressure and maintain a good weight. So this in fact is the perfect diet for someone who is overweight and has hypertension and cardiovascular disease. It is very similar to other healthy diets that the government recommends, and is very easy to follow because it calls for making sure you give yourself a certain number of servings of lean protein, fresh fruits and vegetables, whole grains, and low-fat dairy per day. There are Web sites available that will teach you how to know how many servings of each food you need per day based on your body weight, but in general the DASH diet recommends nine servings of fruits and vegetables per day, two to three servings of low-fat dairy and protein, and five to six servings of whole grains
Tuesday, September 7, 2010
Teens with Type 2 Diabetes Have Brain Abnormalities
Obese adolescents with Type 2 diabetes have diminished cognitive performance and subtle abnormalities in the brain, researchers at NYU Langone Medical Center found…
Antonio Convit, MD, professor of Psychiatry and Medicine at NYU Langone Medical Center and the Nathan S. Kline Institute for Psychiatric Research, NY, explained that, "This is the first study that shows that children with Type 2 diabetes have more cognitive dysfunction and brain abnormalities than equally obese children who did not yet have marked metabolic dysregulation from their obesity."
"The findings are significant because they indicate that insulin resistance from obesity is lowering children's cognitive performance, which may be affecting their ability to perform well in school."
Researchers studied 18 obese adolescents with Type 2 diabetes and compared them to equally obese adolescents from the same socio-economic and ethnic background but without evidence of marked insulin resistance or pre-diabetes.
Investigators found that adolescents with Type 2 diabetes not only had significant reductions in performance on tests that measure overall intellectual functioning, memory, and spelling, which could affect their school performance, but also had clear abnormalities in the integrity of the white matter in their brains.
"Now we see that subtle changes in white matter of the brain in adolescents may be a result of the abnormal physiology that accompanies Type 2 diabetes. If we can improve insulin sensitivity and help children through exercise and weight loss , perhaps we can reverse these deficits."
Antonio Convit, MD, professor of Psychiatry and Medicine at NYU Langone Medical Center and the Nathan S. Kline Institute for Psychiatric Research, NY, explained that, "This is the first study that shows that children with Type 2 diabetes have more cognitive dysfunction and brain abnormalities than equally obese children who did not yet have marked metabolic dysregulation from their obesity."
"The findings are significant because they indicate that insulin resistance from obesity is lowering children's cognitive performance, which may be affecting their ability to perform well in school."
Researchers studied 18 obese adolescents with Type 2 diabetes and compared them to equally obese adolescents from the same socio-economic and ethnic background but without evidence of marked insulin resistance or pre-diabetes.
Investigators found that adolescents with Type 2 diabetes not only had significant reductions in performance on tests that measure overall intellectual functioning, memory, and spelling, which could affect their school performance, but also had clear abnormalities in the integrity of the white matter in their brains.
"Now we see that subtle changes in white matter of the brain in adolescents may be a result of the abnormal physiology that accompanies Type 2 diabetes. If we can improve insulin sensitivity and help children through exercise and weight loss , perhaps we can reverse these deficits."
Tuesday, August 10, 2010
You Can Help Children Avoid Type 2 Diabetes
Type 2 diabetes is affecting kids in a big way, but diet and exercise can help children avoid or reverse this condition.
Once upon a time, type 2 diabetes was called “adult-onset diabetes.” If children had diabetes, 99 times out of 100 it was type 1 diabetes; type 2 diabetes didn’t appear until midlife. Now, studies suggest that up to 45 percent of childhood diabetes cases are type 2 diabetes.
Type 2 Diabetes: Why the Increase?
“No one is certain why, but most experts believe that it is related in part to the obesity epidemic,” explains Frank Diamond, MD, clinical director for the University of South Florida Diabetes Center and professor of pediatrics at the University of South Florida in Tampa. “We now have approximately 17 percent of the pediatric population that is overweight. Genetically at-risk children may be acquiring the disease earlier because of the increased insulin resistance associated with their early obesity. We are seeing many children with adult weights in our pediatric clinics today.”
Dr. Diamond also notes that the increase may be due to a rise in the proportion of children with ethnic minority heritage that puts them at increased risk for type 2 diabetes.
Basically, says Paul Robertson, MD, president of medicine and science at the American Diabetes Association, and professor of medicine and pharmacology at the University of Washington in Seattle, the causes of childhood type 2 diabetes boil down to genetic risk mixed with physical inactivity and poor eating habits.
“We know if the diets are corrected and they lose the weight, the diabetes becomes undetectable,” says Dr. Robertson.
There's more content below this advertisement. Jump to the content.
Type 2 Diabetes: What Parents Can Do
The first step to preventing type 2 diabetes in childhood is to face the fact that it can happen to children, says Diamond. Then be on guard for symptoms and ask for diabetes screening.
“Symptoms include tiring easily, thirst, and increased urination. A darkening of the skin (acanthosis nigricans) on the back of the neck, under the arms, and in the groin area is associated with obesity and [is] a common finding with newly diagnosed type 2 diabetes children,” he says.
Also, bear in mind that if you had gestational diabetes during your pregnancy, your children are at increased risk of type 2 diabetes.
“Especially in families with a positive family history of type 2 diabetes, avoidance of excessive weight gain and encouragement of an active lifestyle are extremely important and the best tools to avoid the development of type 2 diabetes,” says Diamond. Some children may be candidates for a drug called metformin.
Type 2 Diabetes: Testing
Parents who are concerned that their child might have diabetes should ask for a fasting glucose screening test. That test determines how much sugar is in the blood before a person has eaten.
“A value over 99 mg/dL is abnormal and suggests ‘impending’ diabetes or glucose intolerance. A value equal to or greater than 126 mg/dL is diagnostic of diabetes,” says Diamond.
Any results above the normal range should be red flags for you and your family to:
* Eat a healthy diet rich in whole grains, lean proteins, fruits, and veggies. You can get help changing your family’s diet from a dietitian, if necessary.
* Get at least 30 minutes of exercise a day.
* Help your child lose at least 5 percent of his body weight if he is overweight.
Remember, childhood type 2 diabetes is within your family’s control.
“Lose weight, be active, eat the right foods,” says Robertson. “Lifestyle modifications can do a great deal in terms of staving off type 2 diabetes.”
Last Updated: 04/16/2009
This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2010 EverydayHealth.com; all rights reserved.
Once upon a time, type 2 diabetes was called “adult-onset diabetes.” If children had diabetes, 99 times out of 100 it was type 1 diabetes; type 2 diabetes didn’t appear until midlife. Now, studies suggest that up to 45 percent of childhood diabetes cases are type 2 diabetes.
Type 2 Diabetes: Why the Increase?
“No one is certain why, but most experts believe that it is related in part to the obesity epidemic,” explains Frank Diamond, MD, clinical director for the University of South Florida Diabetes Center and professor of pediatrics at the University of South Florida in Tampa. “We now have approximately 17 percent of the pediatric population that is overweight. Genetically at-risk children may be acquiring the disease earlier because of the increased insulin resistance associated with their early obesity. We are seeing many children with adult weights in our pediatric clinics today.”
Dr. Diamond also notes that the increase may be due to a rise in the proportion of children with ethnic minority heritage that puts them at increased risk for type 2 diabetes.
Basically, says Paul Robertson, MD, president of medicine and science at the American Diabetes Association, and professor of medicine and pharmacology at the University of Washington in Seattle, the causes of childhood type 2 diabetes boil down to genetic risk mixed with physical inactivity and poor eating habits.
“We know if the diets are corrected and they lose the weight, the diabetes becomes undetectable,” says Dr. Robertson.
There's more content below this advertisement. Jump to the content.
Type 2 Diabetes: What Parents Can Do
The first step to preventing type 2 diabetes in childhood is to face the fact that it can happen to children, says Diamond. Then be on guard for symptoms and ask for diabetes screening.
“Symptoms include tiring easily, thirst, and increased urination. A darkening of the skin (acanthosis nigricans) on the back of the neck, under the arms, and in the groin area is associated with obesity and [is] a common finding with newly diagnosed type 2 diabetes children,” he says.
Also, bear in mind that if you had gestational diabetes during your pregnancy, your children are at increased risk of type 2 diabetes.
“Especially in families with a positive family history of type 2 diabetes, avoidance of excessive weight gain and encouragement of an active lifestyle are extremely important and the best tools to avoid the development of type 2 diabetes,” says Diamond. Some children may be candidates for a drug called metformin.
Type 2 Diabetes: Testing
Parents who are concerned that their child might have diabetes should ask for a fasting glucose screening test. That test determines how much sugar is in the blood before a person has eaten.
“A value over 99 mg/dL is abnormal and suggests ‘impending’ diabetes or glucose intolerance. A value equal to or greater than 126 mg/dL is diagnostic of diabetes,” says Diamond.
Any results above the normal range should be red flags for you and your family to:
* Eat a healthy diet rich in whole grains, lean proteins, fruits, and veggies. You can get help changing your family’s diet from a dietitian, if necessary.
* Get at least 30 minutes of exercise a day.
* Help your child lose at least 5 percent of his body weight if he is overweight.
Remember, childhood type 2 diabetes is within your family’s control.
“Lose weight, be active, eat the right foods,” says Robertson. “Lifestyle modifications can do a great deal in terms of staving off type 2 diabetes.”
Last Updated: 04/16/2009
This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2010 EverydayHealth.com; all rights reserved.
Friday, July 2, 2010
Body Fat Linked to Diabetes Risk in Older People
To avoid Type 2 diabetes, seniors may need to watch their weight just as closely as younger individuals do, a prospective cohort study showed....
Among individuals 65 and older, several measures of adiposity and weight gain were associated with a greater risk of developing Type 2 diabetes during follow-up, according to Mary Biggs, PhD, of the University of Washington School of Public Health and Community Medicine in Seattle, and colleagues.
The hazard ratios ranged from 1.9 to 6.0 when broken down by sex.
Self-reported body mass index at age 50 and weight gain from age 50 to study baseline were both also associated with risk of incident diabetes. "We found it surprising that the relationship between adiposity or body fat and diabetes was so strong among older adults," Biggs said.
"I think the results affirm the importance of weight control during middle age and suggest that weight control remains important into older ages in terms of reducing diabetes risks."
Although overweight and obesity are well-recognized risk factors for Type 2 diabetes among young and middle-age individuals, the relationship has not been well studied in older adults, according to the researchers.
So they turned to the Cardiovascular Health Study, which prospectively followed 4,193 men and women who were at least 65 and free of diabetes at baseline from 1989 to 2007. The participants came from four counties in North Carolina, Maryland, California, and Pennsylvania.
At baseline, mean age of participants was 72 and their mean BMI was 26 kg/m2 for both men and women; 45% had prediabetes (fasting glucose of 100 to 125 mg/dL).
Through a median follow-up of 12.4 years, there were 339 incident cases of Type 2 diabetes, defined as use of diabetes medication or a fasting glucose of at least 126 mg/dL.
With increasing quintiles of various measures of adiposity, there was a corresponding greater risk of developing diabetes, with no significant differences by sex or race.
All multivariate models were adjusted for age, sex, race, smoking, alcohol consumption, physical activity, and dietary factors.
The magnitude of the increased risk associated with various measures appeared to fade with age, with about half the risk in individuals 75 and older compared with those 65 to 74. However, the interaction with age was significant only for BMI at age 50 and at baseline and for fat mass.
There are several possible reasons risk might be increased to a lesser extent in older individuals, according to the researchers.
"Among older adults, standard anthropometric measures may not adequately quantify body fat due to age-related changes in body composition, including decreases in skeletal muscle mass and height," they wrote.
In addition, among older individuals, regional fat distribution may be more important in the etiology of diabetes than absolute fat mass, the pathophysiology of diabetes may differ, and selective survival may be involved. Changes in body weight were also associated with diabetes risk.
Compared with individuals who had a weight fluctuation of no more than about 4 pounds, those who gained 20 or more pounds from age 50 to baseline or 13 pounds or more from baseline to the third follow-up visit had a two- to threefold increased risk of developing diabetes.
"Results of this study affirm the importance of maintaining optimal weight during middle age for prevention of diabetes and, while requiring confirmation, suggest that weight control remains important in reducing diabetes risk among adults 65 years of age and older," the researchers wrote.
Among individuals 65 and older, several measures of adiposity and weight gain were associated with a greater risk of developing Type 2 diabetes during follow-up, according to Mary Biggs, PhD, of the University of Washington School of Public Health and Community Medicine in Seattle, and colleagues.
The hazard ratios ranged from 1.9 to 6.0 when broken down by sex.
Self-reported body mass index at age 50 and weight gain from age 50 to study baseline were both also associated with risk of incident diabetes. "We found it surprising that the relationship between adiposity or body fat and diabetes was so strong among older adults," Biggs said.
"I think the results affirm the importance of weight control during middle age and suggest that weight control remains important into older ages in terms of reducing diabetes risks."
Although overweight and obesity are well-recognized risk factors for Type 2 diabetes among young and middle-age individuals, the relationship has not been well studied in older adults, according to the researchers.
So they turned to the Cardiovascular Health Study, which prospectively followed 4,193 men and women who were at least 65 and free of diabetes at baseline from 1989 to 2007. The participants came from four counties in North Carolina, Maryland, California, and Pennsylvania.
At baseline, mean age of participants was 72 and their mean BMI was 26 kg/m2 for both men and women; 45% had prediabetes (fasting glucose of 100 to 125 mg/dL).
Through a median follow-up of 12.4 years, there were 339 incident cases of Type 2 diabetes, defined as use of diabetes medication or a fasting glucose of at least 126 mg/dL.
With increasing quintiles of various measures of adiposity, there was a corresponding greater risk of developing diabetes, with no significant differences by sex or race.
All multivariate models were adjusted for age, sex, race, smoking, alcohol consumption, physical activity, and dietary factors.
The magnitude of the increased risk associated with various measures appeared to fade with age, with about half the risk in individuals 75 and older compared with those 65 to 74. However, the interaction with age was significant only for BMI at age 50 and at baseline and for fat mass.
There are several possible reasons risk might be increased to a lesser extent in older individuals, according to the researchers.
"Among older adults, standard anthropometric measures may not adequately quantify body fat due to age-related changes in body composition, including decreases in skeletal muscle mass and height," they wrote.
In addition, among older individuals, regional fat distribution may be more important in the etiology of diabetes than absolute fat mass, the pathophysiology of diabetes may differ, and selective survival may be involved. Changes in body weight were also associated with diabetes risk.
Compared with individuals who had a weight fluctuation of no more than about 4 pounds, those who gained 20 or more pounds from age 50 to baseline or 13 pounds or more from baseline to the third follow-up visit had a two- to threefold increased risk of developing diabetes.
"Results of this study affirm the importance of maintaining optimal weight during middle age for prevention of diabetes and, while requiring confirmation, suggest that weight control remains important in reducing diabetes risk among adults 65 years of age and older," the researchers wrote.
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