November 2017

Nutrition for the Prevention of Type 2 Diabetes

Diabetes is a chronic disease that occurs when the pancreas is no longer able to make insulin, or when the body cannot make good use of the insulin it produces.

Over the long-term high glucose levels are associated with damage to the body and failure of various organs and tissues

Did You Know?

According to the International Diabetes Federation:

  • 1 in 11 adults has diabetes (415 million).
  • 1 in 7 births is affected by gestational diabetes.
  • By 2040, 1 adult in 10 (642 million) will have diabetes.
  • Every 6 seconds a person dies from diabetes (5.0 million deaths).
  • 5% of adults with diabetes are undiagnosed.
  • Three quarters of people with diabetes live in low and middle income countries.
  • 12% of global health expenditure is spent on diabetes ($673 billion).

Prevention of Type 2 Diabetes-International Diabetes Federation:

The guidelines & recommendations for type 2 diabetes prevention emphasize on lifestyle modifications aiming to reduce weight in those who are overweight with a goal to achieve at least a 5% to 7% of body weight loss.

Lifestyle changes include:

  • Controlling portion sizes.
  • Avoiding high sugary and sweetened foods and beverages
  • Reducing the frequency of eating out (where size and content of meals cannot be controlled)
  • Cutting the daily caloric intake by 500 to 600 kcal/day.
  • Increasing physical activity to at least 150 minutes per week.

Water: Promoting better health through hydration!

Who doesn’t want to be healthy, look fresh and feel energized!?

Our bodies need water to function, whether for maintaining body temperature, absorbing nutrients, eliminating waste and toxins, and ensuring proper skin hydration.  In addition, water optimizes brain function, facilitates digestion and bowel movements and creates a sensation of satiety and fullness, which is essential to maintain a healthy weight.

According to new study at the University of Illinois at Urbana-Champaign on 18311 men and women who took part in a National Health and Nutrition Examination Survey (NHANES), just increasing by 1% their daily plain water intake, the difference was notable: The volunteers had an intake of 8.58 calories less, 0.74g less sugar, 9.8mg less sodium, and 0.88g less cholesterol.

That might not sound like a major variation, but can definitely make an impact on your diet right away and your health on the long run.

How much should we drink? 

Most people don’t feel thirsty until their mouths are dry, which means that they are already dehydrated and may feel a decrease in energy.Authorities from Europe, the U.S. Institute of Medicine, and the World Health Organization recommend between 2.0 and 2.7 liters (8 to 11 cups) of water a day for women, and 2.5 to 3.7 liters (10 to 15 cups) a day for men. This includes water from all sources, not just beverages. We get about a 0.5-1liters from food and the water our body makes. So this translates into a recommendation for women to drink 6 to 8 cups of water a day and men 9 to 11 cups, assuming only moderate physical activity at moderate ambient temperatures.

Tips to stay hydrated:

  • Start your day with a glass of room-temperature water.
  • Don’t wait until mealtimes to increase your consumption. In fact, you don’t want to drink water with your meals as it dilutes your digestive juices and makes you feel full, and then increase the chance of snacking in between meals.
  • Be sure to keep a glass nearby at your desk, on the coffee table: When water is in front of you, chances are good you will start drinking a lot more of it.
  • Opt for caffeine free-herbal tea rather than coffee or tea (although has less caffeine than coffee), which can dehydrate you.
  • Make sure to consume 5 portions of fruits and vegetables a day to keep you hydrated and give you the essential nutrients.
  • Drink water at room temperature, since drinking cold water slows down digestion and may decrease nutrient absorption..

 

When it comes to bottled water, it’s important to ensure that bottles don’t contain Bisphenol A (BPA), which is considered to have estrogenic effects on the body and contribute to weight gain, greater risk of hormonal imbalance and may lead to diabetes in predisposed patients according to anew study published end of last year (Int J Environ Res Public Health. 2016 Oct; 13(10): 989).