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May 17, 2016
By Susan Callahan, Associate Editor and Featured Columnist

You may have read recently about the new breakthrough in
diabetes treatment from the UK that has dramatically reduced
the blood sugar levels of diabetes patients. The "Endobarrier"
device is a latex tube which is snaked down the small intestines
to slow down the rate at which food is absorbed by your
body.  As a result, the rate at which your body converts food to
glucose (blood sugar) is slowed, and two things happen. You
lose wight and your blood sugar levels go down. One man on
the NHS-directed trial has lost 4 stones ( 64 pounds) in a year.

As promising as this new break though is, few of us who want
to control our blood sugar levels will take the drastic step of
having a latex tube put down our intestines. No matter how
simple, any surgical procedure comes with risks of
complications.  

And, even though your small intestines may be as tolerable and
non-finnicky as possible, putting latex in your intestines can't
be the way nature intended for you to regulate your food
intake. Latex causes allergies in many people, after all.

All of these concerns led us to look at natural alternatives to
inserting a latex tube down our gut.  



Add Nuts to Your Diet to Slow Down Absorption of
Carbohydrates






























Nuts have an undeservedly  bad reputation when it comes to
weight loss and therefore
diabetes control.  Almost everyone
has heard the oft-repeated warning to avoid nuts if you want
to lose weight because  "nuts are high in calories".

So, why then, have scientific studies found that people who
include nuts as a part of their daily diet weigh
less in the long
term than people who avoid nuts?


It's true  -- nuts actually help you lose weight.  For example,
here is the conclusion of a 2010 mega-study of the impact of
nuts on diabetes and weight from the highly-regarded Lipid
Clinic, Instituto de Salud Carlos III in Spain:

"Contrary to expectations due to the high energy density of
nuts,
evidence from both epidemiological studies and clinical
trials suggests that their regular consumption neither
contributes to obesity nor increases the risk of developing
diabetes
..."


Part of the reason that nuts do not increase your risk of obesity
is that they are high in fiber. Nuts range from 4 to 11 grams of
fiber per serving (typically an ounce).  The fiber in nuts slows
down your digestion of carbohydrates.  As a result, you tend to
add weight more slowly and in fact, depending on the kind of
nut you choose, you tend to lose weight over time.

Because nuts puts carbohydrates on a slow track of
absorption, your blood sugar will not rise as fast after you eat
a meal that contains nuts.  


Which kinds of nuts have the highest fiber content?

Hazelnuts (10.4 grams)
Pistachios ( 9 grams)
Almonds (8.8 grams)
Peanuts (8.5 grams)
Brazil nuts (8.5 grams)
Pecans (8.4 grams)
Walnuts ( 6.4 grams)

Macadamia (6.0 grams)

Cashews (5.9 grams)
Pine nuts (3.7 grams)


One of the most famous studies of how nuts affect diabetes is
the Nurses Health Study. This study followed the health of
83,818 women from 11 states in  over a 16-year period. The
data from this study was analyzed by a team from Harvard
Medical School's Department of Nutrition in 2002. The women
in the study were aged 34 to 59 years with no prior history of
diabetes, heart disease or cancer.

What the Harvard team discovered was remarkable.  Women
who eat nuts at least 5 times a week have a 45% lower risk for
developing diabetes than women who never eat nuts.

Almost the same good results were found in women who ate
peanut butter. Women who ate peanut butter at least 5 times a
week hey had a 21% lower risk for developing diabetes than
women who never ate nuts or peanut butter. (Read more
about how
walnuts help you to unclog your arteries.)


Nuts and Other Foods with Fat Slow Down Carb Absorption

Another reason that nuts help to manage diabetes is that they,
and other fatty foods, slow down how fast your body can
absorb carbohydrates.


Any fat does this trick. But not every fat is heart-healthy, which
is why you should choose nuts and fish with omega-3 as your
preferred fats.

You should try to think of ways to add a few fibrous nuts such
as almonds and walnuts to all your meals and snacks-- think
shaved almonds with fish, walnuts or almonds with salads,
walnuts or almonds with muffins (when you treat yourself),
peanuts whenever you eat the occasional chocolate.

Slow the Absorption of Carbs By Eating Them After Veggies

As we have written about here, the order in which you eat
foods matters. Scientists have discovered that people who eat
their carbohydrates last, after eating their vegetables,
experience lower rises in blood sugar levels.  The 2014 study,
was conducted by scientists from  Osaka Prefecture University
in Japan.

So, why does eating vegetables first lower blood sugar? The
scientists believe that carbohydrates consumed after vegetables
are  digested more slowly and, as a result, their digestion does
not trigger the release of as much insulin.



Eat Your Protein and Oil Before Your Carbs to Slow Blood
Sugar Rise

Other studies have found that eating protein and oil before you
eat your carbs also slows down the rise in your blood sugar. In
2009, scientists from the University in Adelaide constructed a
study to see whether adding whey protein to a meal before
carbohydrates were eaten would slow down blood sugar
increases.  

Eight Type 2 diabetics were given beef soup to which the
scientists added whey protein. The participants were then
asked to eat a white potato 30 minutes later.  The results of
their blood sugar increases were then compared to meals in
which the whey was not added to the  soup but was instead
added to the white potatoes or not added at all.


What the study showed was that the whey protein eaten
before the carbs decreased the blood sugar levels by about
50% ( from 734 to 363 mmol).

When you eat protein and oil before carbohydrates, it triggers
the release of a glucagon-like peptide 1 (GLP-1) which slows
down the time it takes to empty your stomach and reduces
blood sugar.


Do you see the pattern? Eating your carbs
last helps to lower
blood sugar.  Lower blood sugar levels occur whether you eat
your carbs after your vegetables or whether you eat your carbs
after you eat protein and fat.  

But whatever you do, just eat your carbs last.

The Italians and French Are on to Something

This eat-your-bread-last pattern matches how many people in
healthier cultures eat as a matter of custom.

In Italy, where rates of diabetes (5.1%) are less than half of
what they are in the US(10.8%), according to the
World Bank,  
the custom is to eat bread only at the end of the meal.  The
same is true in France, where diabetes prevalence (5.3%) is
also less than half of the rates of diabetes in the US.

We all know that you should eat bread as a treat and not as a
steady part of your diet if you want to control your blood
sugar. But, on those occasions when you do eat bread, you can
limit the damage to your blood sugar.  Save your bread for last,
then use it to wipe up the sauces and juices from your meal.
Your pancreas will thank you for it.







































Related:

Foods That Lower Blood Sugar -Natural Insulin Foods

Cabbage Reduces Your Risk for Diabetes

Does Drinking Coffee Affect Diabetes -A Comprehensive Review

Best Exercises to Lower Blood Sugar

Alcohol and Diabetes -Do They Mix?

Break Through Your Diet Plateau

How Many Calories Do I Burn

Quinoa-The New Superfood?

Magnesium-The Forgotten Essential Mineral
How Many Calories Do I Burn

Ideal Breakfast for Hypoglycemia


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What Do You Think?
People who eat peanut butter
have a lower risk for developing
diabetes.