Vegetarian Diet Helps Balance Blood Sugar

Well-balanced vegetarian diets have been proven to provide many health benefits, including improving glycemic control in patients with type 2 diabetes. There are many different types of vegetarian diets; a vegan diet is a type of vegetarian diet that includes only plant foods such as fruits, vegetables, legumes, grains, seeds and nuts. A recent study compared the effect of a vegan diet and conventional diabetic diet on glycemic control.

The 12-week study included 93 participants with type 2 diabetes. The participants were randomly assigned to follow either a vegan diet or a conventional diet recommended by the Korean Diabetes Association. The vegan diet consisted of whole grains, vegetables, fruit and legumes. The patients in the vegan group were asked to avoid white, processed foods and all animal products. The participants were educated on which vegan foods to include and avoid but the amount, frequency, energy intake and portion size were not restricted over the twelve weeks.

Participants in the conventional diet group were asked to restrict their energy intake based on weight, physical activity and need for weight control. Their total caloric intake was comprised of 50-60 percent carbohydrate, 15-20 percent protein and less than 25 percent fat. Daily energy requirement and proportion of food categories were distributed into three meals and snacks between meals.

Results showed that both the vegan and conventional diets were effective at significantly reducing hemoglobin A1C levels (average blood sugar control over past two to three months) among participants. However, compared to the conventional diet, the vegan diet appeared more effective for glycemic control. In particular, the vegan diet group with high compliance showed a markedly decreasing trend in hemoglobin A1C levels. Additionally, this benefit was seen even after adjusting for energy intake and waist circumference over the 12-week period between the two groups. This indicates that a vegan diet may have additional benefits beyond low energy intake and weight loss. 

Bottom Line: Following a vegan diet was more effective for glycemic control among patients with type 2 diabetes than the conventional diet recommended by the Korean Diabetes Association. However, compliance for the vegan diet group was lower than the conventional group. Dietary choices are personal and there is no one-size-fits-all approach when it comes to nutrition. While a vegan diet may not be the right fit for everyone, research shows that incorporating more plant based foods into one’s diet may help improve glycemic control for patients with diabetes and offer additional health benefits such as lower risk for obesity, coronary heart disease and high blood pressure.

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Control Glucose with Probiotics

What’s the deal with live and active cultures? Probiotics are good bacteria that can impact the regulation of intestinal function and digestion. Emerging research has found that probiotics have the ability to improve brain function, decrease LDL cholesterol, lower blood pressure, manage irritable bowel syndrome and other gastrointestinal diseases, lower blood glucose and improve immune function. Recent research has demonstrated that alterations in gut microbiota are involved in diabetes and metabolic disorders. Probiotics may be used to alter gut microbiota and lower glucose; a review and meta-analysis of the research was performed to assess the effects of probiotics on glucose and insulin.

Seventeen randomized controlled trials were analyzed in a meta-analysis and explored the effects of probiotics on glycemic control. These studies included a total of 1,105 participants that were broken into two groups: 551 participants in the probiotic group and 554 in the control group. These studies ranged from three to 24 weeks with varying probiotic species and doses among each study.

The results from four of the trials indicated a significant reduction in fasting blood glucose levels after probiotic consumption. Eleven studies found a reduction in insulin after probiotic supplementation. Results indicated that a combination of probiotic species is more beneficial than one single strand. Overall, probiotics had a greater effect on fasting blood glucose in participants with diabetes.

The mechanism by which probiotics lowers blood glucose is unclear. Researchers propose strains of lactic acids that have antioxidant properties may decrease oxidative stress, which is shown to be present in hyperglycemia. Also, low grade inflammation is observed in obese individuals and those with diabetes; probiotics may help regulate inflammation by reducing pro-inflammatory cytokines.

Bottom Line: Consumption of foods containing probiotics may help to improve blood glucose control. Probiotics are found naturally in yogurt, aged cheese, kefir and tempeh. They are also added to certain grains. Include these food sources in your diet for additional health benefits and reduced risk of chronic disease.

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Cutting Sugar Quickly Improves Children's Health

Childhood obesity is on the rise, and it is well known that this condition can lead to major health problems in adulthood. A recent study investigated the role of added sugar in childhood obesity and addressed whether sugar is harming health or whether the weight gain associated with added sugar is contributing to illness over time.

The study, published in the journal Obesity, included 43 obese children between the ages of 9 and 18. The participants had one or more symptoms of metabolic syndrome and were considered at high risk for chronic diseases such as diabetes. On average, the subjects had been getting about 27 percent of their daily calories from sugar.

            

The participants were partnered with dietitians who replaced all high sugar foods in their diet with other types of carbohydrates with no added sugar. The goal was to replace the sugary foods in their diet without lowering body weight or calorie intake. Due to budget constraints, the study only lasted nine days. However, significant health improvements were demonstrated in this short time. The participants had a 10-point decrease in their LDL cholesterol, a 5-point drop in diastolic blood pressure, and a 33-point drop in triglycerides. Their fasting blood sugar and insulin levels also improved.

            

Bottom Line: Making small changes to reduce children’s sugar intake may have a significant metabolic impact in a short amount of time, independent of changes to weight. In 2014, the Food and Drug Administration proposed a new nutrition label that would list the amount of added sugars in a product. This change would help parents limit the amount of added sugars in their children’s diets. 

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The Science of Being "Hangry"

Do you ever wonder why you become grumpy when you are hungry? Enter the newfound term hangry. Hangry, a combination of the words hungry and angry, is defined as a state of anger caused by lack of food; hunger causing a negative change in emotional state. This term is often used in jest, but there is actually science behind why some people become angry and aggressive when they are hungry.

A study published in the Proceedings of the National Academy of Sciences of the United States of America sought to determine the scientific reason we become hangry. The study participants included 107 couples. The couples were required to check their blood glucose levels twice a day at times when blood sugar is typically low: once in the morning and once before bed in the evening. The participants’ aggression during these times of low blood sugar was measured for 21 days.

Results of the study demonstrated that low glucose levels predicted higher aggressive impulses. This may be because self-control requires energy, which is depleted when your blood sugar is low. 

Additionally, when your blood glucose levels drop to a certain threshold, your body will begin to synthesize and release hormones to increase the amount of glucose in your blood. These hormones include growth hormone, glucagon, epinephrine and cortisol. The latter two hormones are stress hormones. The release of these hormones may lead to impulsive behavior when blood sugar dips.

To avoid becoming hangry, it is important to eat something before you become too hungry and your blood sugar gets too low. Refined carbohydrates, such as sugar and chips, can result in a steep blood sugar spike that leads to a dramatic crash, making you more hangry than before. It is important to eat meals and snacks made with whole foods that are rich in nutrients such as fiber and protein. Foods high in fiber and protein help you stay satisfied for longer periods of time and prevent the blood sugar rollercoaster.

Bottom Line: Do not wait too long in between meals to eat; try to consume a balanced meal or snack every four hours. Plan to bring healthy snack and lunch options to school or work, such as hummus and carrots, Greek yogurt, nuts, apples, edamame or a whole-wheat turkey wrap.

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