Can Pumpkin Help You Control Your Diabetes?

Have you carved your Jack-O-Lantern for Halloween? If you did, surely, it must have been fun, particularly if children were involved. But pumpkins aren't just for making Jack-O-Lanterns. They make an amazing contribution to the diet. Whether you eat pumpkin in soup, as a side dish, in a cake or as pumpkin pie, you're bound to enjoy it and reap a great deal of nutritional benefits as well.

But that's not all.

Pumpkin has been used by indigenous cultures as a treatment for diabetes for centuries. Now, research is confirming what indigenous people have known all along - that pumpkin can help to lower blood glucose levels. 

For example, in one laboratory study, researchers fed a pumpkin extract to diabetic animals and found that the animals fed the extract had higher insulin and lower blood glucose levels than animals that did not receive the extract. 

That's right. The same pumpkin that you are carving to make Jack-O-Lanterns just might turn out to be the medicine you need to control your diabetes.

Once again, these studies remind us that, indeed, "Food is medicine." 

Happy Halloween.

Notice: Please note that nothing in this blog is to be construed as medical advice. The information provided is for education and information purposes only. If you have diabetes, discuss your options regarding with your healthcare provider. Your doctor and registered dietitian can provide appropriate guidance.

Breakfast: The Importance of Eating a Good Breakfast

Overview
Eating a good breakfast provides all sorts of health benefits; it is important for your overall health, promotes mental alertness and keeps you energized so you can perform your best, both mentally and physically.

Eating a Good Breakfast Offers Many Health Benefits

Here are just a few of the health benefits you will enjoy when you eat a good breakfast.

Nutrition. After a long night without food, your body is in a state of nutritional deprivation. It must draw on the reserve of nutrients in your cells in order to continue functioning. Eating a good breakfast helps to maintain those reserves. A good breakfast provides the nutrients you need for healthy growth and development, as well. If you skip breakfast, chances are you may consume too many calories during the day without getting enough of the vitamins, minerals and other dietary essentials that you need for optimum health. Your breakfast should provide two-fifths to one-third of the nutrients you need for the day.  

Blood sugar. Your body literally goes into an overnight fast while you sleep. By the time you awaken, your blood sugar drops, which diminishes your energy level. A good breakfast restores your blood sugar and gives you the energy you need to get up and go. Try to eat foods that contain a mix of complex carbohydrates so that you get some fiber. Try to avoid consuming a lot of sugar that could send a rush of glucose into your bloodstream at once. 

Mental alertness. Your brain needs glucose (sugar) to function properly. During sleep, the level of glucose in your blood is lowered. As a result, your brain might not be getting enough. By eating a good breakfast, you are able to recharge your brain, in a manner of speaking, so that you can think clearly and perform other tasks efficiently throughout the morning hours. Eating a balanced breakfast of fruits and/or vegetables, whole grain bread or cereal and a good source of protein is key. Breakfast is also a good time to get some calcium in your diet from things like milk, cheese or yogurt.

Physical activity. Your muscles need glucose for optimum performance. But, like all the cells in your body, muscle cells must have other key nutrients present in order to metabolize or use the glucose you consume. So, eating a balanced breakfast that provides a variety of vitamins, minerals and other dietary essentials is important. Avoid drinking sodas or consuming cookies, chips and donuts or other sugary and/or high fat foods for breakfast, as these foods could actually impede your performance.

Weight control. Studies show that people who eat a good breakfast are more likely to control their weight than those who skip breakfast. One reason might be that when you eat a good breakfast, you are less likely to fill up on sodas, chips, donuts and other high-calorie, low nutrient foods that lead to unhealthy weight gain. Try to eat foods that are minimally processed and that are low in sugar, saturated fat and salt. Eating foods high in fiber, such as whole grains and nuts can help you to feel full longer, making it less likely that you will fill up on high fiber foods later in the morning.

Constipation. A good breakfast that includes whole grains and other high-fiber foods will help to improve gut function, move waste along your G.I. tract and out as waste. This will reduce the risk of constipation so that you can enjoy total health.

Summary

The bottom line is, you need to start your day by eating a good breakfast. This will help you to get some key nutrients, boost your metabolism, enhance both mental and physical activity, and may help you to lose weight if that is your goal.

Next blog: What to Eat for Breakfast 

Resources

Diabetes - Part 3: Diet and Nutrition in the Management of Diabetes

Overview
If you have been diagnosed with diabetes, you know that it means your body is not handling sugar properly. With type 2 diabetes, you may be producing insulin, but the cells are just not responsive to the insulin. So, instead of the sugar entering the cells where it can be used for energy, it just kinda hangs around in the blood. This leads to high blood glucose (sugar) levels, which in turn can create all kinds of health problems. These problems are discussed elsewhere. For now, I want to focus on the importance of diet and nutrition in controlling diabetes.

Goal of Dietary Management of Diabetes
Your primary goal in treating diabetes should be to get your blood sugar to a safe level and maintain it that way. Ideally, you would want it to be between 70 and 99 mg/dL. Your doctor will work with you to determine what is a safe, desirable and sustainable level for you.

It is important to understand that high blood sugar can lead to heart disease and stroke over time. It can lead to blindness, cuts, bruises or infections that are slow to heal, nerve damage and kidney failure. But by controlling your blood sugar, you can reduce the chances of these conditions developing. In effect, proper control of your blood sugar will help to improve your overall health.

Dietary Strategies for Controlling Your Blood Sugar
The most important thing that you can do to control your blood sugar is to eat a diet that is rich in vitamins, minerals, fiber and other health-promoting compounds. Of course, consuming a healthy balance of energy nutrients, namely protein, fat and carbohydrates, is also critical. At the same time, you will need to avoid foods that are loaded with added sugar, trans fat or saturated fat and salt/sodium.

If you are overweight or obese, you have a greater risk of having diabetes than people who are at a normal weight. Numerous studies show that losing weight can help to improve blood sugar levels and thus reduce other health risks. Even if you lose just 10 percent of your body weight, you can see tremendous health benefits in terms of improvement in your blood sugar and other conditions, such as cholesterol levels.

Exercise is another important consideration. Getting regular exercise will help to lower your blood sugar levels, lose weight and improve circulation, all of which are important to total health.

Tips for Eating to Control Your Blood Sugar
Here are a few basic strategies that can help to control your blood sugar:

• Eat a variety of colorful fruits and vegetables. These foods are high in nutrients and offer a wide-range of health-promoting benefits.
• Eat foods that are high in fiber. Whole grains, fruits and vegetables, nuts, seeds and dried beans and peas are excellent choices.
• Eat foods that are high in omega-3 fats and monounsaturated fat. These fats act as powerful antioxidants to help prevent damage to your vital organs.
• Get an ample supply of vitamin D. A few minutes of exposure to the UVB rays of the sun daily should provide the vitamin D you need. But for extra insurance, the government recommends that you consume foods that have been fortified with vitamin D. Aim for 400 IUs of vitamin D from food.

Other Strategies to Manage Your Diabetes

• Eat meals and snacks at regular times each day. This will help to prevent your blood sugar from becoming dangerously high or dangerously low. If you are taking medication to lower your blood sugar, meals must be timed accordingly.
• Be consistent with the amount that you eat. Pay attention to how much protein, carbohydrate and fat you are eating. Learn what is a portion for each food group and plan meals and snacks accordingly.
• Get regular exercise. This will help to reduce the amount of sugar in your blood. It will also help you to lose weight if you are overweight.
• Lose weight if you are overweight or obese. As mentioned earlier, even losing a small amount of weight can have tremendous health benefits. In some cases, people have been able to decrease the amount of medication needed or to come off of medications altogether after losing weight and controlling their blood sugar with diet and exercise.
• Talk to a registered dietitian. You might be surprised at how clear all the "diet talk" becomes when you talk to a dietitian. Don't skip this important step. You can find a registered dietitian by going to the American Dietetic Association website: www.eatright.org and key in 'Find a dietitian,' to find a diet and nutrition professional near you. 

If you are not able to control your blood sugar by eating a healthy diet, exercising and losing weight, your doctor will prescribe a glucose-lowering drug. If medication is prescribed, you still have to pay attention to what and how much you eat. Making smart food choices is the secret to proper diabetes management. So, take medications as prescribed and follow a sensible diet.

Summary

If you have been diagnosed with diabetes, it is important to focus on lowering your blood sugar and maintaining it at an acceptable level. You can achieve this by paying attention to what and how much you eat, getting regular exercise and losing weight if you are overweight. Keep in mind that registered dietitians are the healthcare professionals most qualified to help you create a diet and nutrition program that is uniquely suited to your needs. So, ask your doctor for a referral if he hasn't given you one.

Resources
What I need to know about Eating and Diabetes
Diabetes and Diet - Disease Management and Prevention Information brought to you by the American Dietetic Association

Health Benefits of Pomegranate

Overview

Pomegranate contains high levels of polyphenols, which act as powerful antioxidants that help to protect the cells from oxidative damage. These polyphenols have been shown to have a number of health benefits in laboratory studies as well as in epidemiological studies in humans. In fact, due to the high level of polyphenols and the health benefits observed in a number of scientific studies, pomegranate has been listed as a "superfruit" by the Food Marketing Association.

Polyphenols in Pomegranate

A number of studies show that polyphenols in pomegranate act as powerful antioxidants in laboratory animals and in humans. These compounds act as scavengers, mopping up free radicals in the blood and protecting healthy cells from oxidative damage.

Health Benefits of Pomegranate

A number of studies have been done to determine the health benefits of pomegranate. These studies show that regular intake of pomegranate and pomegranate juice can help to promote health and prevent a number of diseases. The health benefits observed are associated with the high content of polyphenols in pomegranate. According to these studies, pomegranate and pomegranate juice may help to:

• Prevent hardening of the arteries
• Protect against heart disease
• Prevent blood clots
• Slow down the growth of cancer cells (breast and prostate cancer)
• Fight bacterial infection
• Increase glucose and insulin sensitivity (reducing the risk of type 2 diabetes)
• Improve cholesterol profile (markers for heart disease risk)
• Promote brain health and protect against Alzheimer’s

Eat More Fruits Like Pomegranate

The food guide pyramid calls for Americans to eat at least 2 to 3 servings of fruits daily, along with at least 2 to 3 servings of vegetables.

Eating pomegranate or drinking pomegranate juice daily or at least 3 times a week will help you to meet this goal. You will also be able to enjoy the health benefits that the polyphenols in pomegranate provide.

Losing Weight May Improve Blood Glucose Control in Diabetics

 Overview

If you have diabetes, losing weight is one of the most important things that you can do to control your blood sugar and improve your health. In fact, studies show that losing as little as 5% to 10% of your body weight could help to improve your body’s response to insulin and promote better blood glucose control.

How You Can Benefit From Weight Loss

Studies show that losing weight can lead to improvements in blood glucose control, lower blood pressure and improve blood lipid levels. These changes can help to reduce death from heart disease. Additionally, studies show that many patients who lose at least 15% of their body weight are able to discontinue oral diabetes medications due to increased insulin sensitivity.

How to Achieve Weight Loss

You can lose weight by eating fewer calories and increasing your level of physical activity to burn more calories. The USDA Dietary Guidelines for Americans recommend that American adults get at least 30 minutes or more of moderate physical activity most days of the week.

 Resources

Successful Weight Management Tools and Practices