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The Nutrition InvestigatorThe health and nutrition blog by Dr. Roc Ordman.

What to Do for High Blood Sugar

by Roc (click here for full post)

At the request of a reader, in June, 2018, I did a search of my web site to find articles related to blood sugar, especially how to reduce high blood sugar.  Below are 18 of the most interesting ones I hope you will find worth reading to discuss with your physician.  They have references below. Here is a brief summary of highlights:

 

GOOD: Tea, esp. green, and blueberries are very good.; water; Isoleucine found in eggs, seaweed, turkey, chicken, lamb, cheese, and fish is helpful. whole grains, have 1 or 2 drinks of alcohol daily, some dairy, cheese, coffee and tea, nuts and legumes, fish oil, dark fruits like blueberries , soy, exercise (avoid elevators), fruits, vegetables, fiber/whole grains; breakfast;  Specific supplements – 2,000 IU Vitamin D daily, SAMe, vitamin C (500mg twice a day), vitamin E (200iu); practice Eating Competence (EC) which encompasses 4 components: 1) attitudes about eating and enjoyment of food; 2) food acceptance skills that enhance dietary variety; 3) internal regulation skills that address energy balance; and 4) skills and resources for managing mealtime structure, food selection, meal preparation, and orchestration of family meals.

 

BAD: artificial sweeteners; high glycemic foods, snacks, high fat low sugar diet; coffee; soy; sugar sweetened beverages, too much protein.

 

  1. For type I diabetics, high fat, low sugar diet causes poorer control of blood sugar levels– Background: Persons with type 1 diabetes have received widely varying dietary advice based on putative effects on glycemic control…Conclusion: Among intensively treated patients with type 1 diabetes, diets higher in fat and saturated fat and lower in carbohydrate are associated with worse glycemic control, independent of exercise and BMI.

 

  1. Tea, especially 1 cup of green tea consumed after eating blueberries, reduces blood sugar levels. High blood sugar levels leads to adult-onset diabetes. Getting green tea (catechins – GTC) helps control blood sugar, which reduces diabetes risk.

 

  1. Reducing blood sugar – it turns out the VERY POTENT active ingredient in reducing blood sugar (confirmed  per my long term experiments)  is 4-hydroxy-L-isoleucine. Foods that have high amounts of isoleucine include eggs, soy protein, seaweed, turkey, chicken, lamb, cheese, and fish.[11]

 

  1. Coffee impairs blood sugar regulation– Conclusion: The ingestion of caffeinated coffee (CC) with either a high or low GI meal significantly impairs acute blood glucose management and insulin sensitivity compared with ingestion of decaffeinated coffee. Future investigations are warranted to determine whether CC is a risk factor for insulin resistance.

 

 

  1. High glycemic index foods (sugar and starch) cause inflammation– Background:High–glycemic index diets have been linked to greater risk of cardiovascular disease and type 2 diabetes. Postprandial glycemia within the normal range may promote oxidative stress and inflammatory processes underlying the development of disease…Conclusions:The findings suggest that high-normal physiologic increases in blood glucose after meals aggravate inflammatory processes in lean, young adults. This mechanism may help to explain relations between carbohydrates, glycemic index, and the risk of chronic disease. Here’s why fatty foods cause inflammation!

 

  1. Soy may lower blood pressure but raise blood sugar in men– Soy protein intake was positively associated with hyperglycemia in men, whereas it was inversely associated with elevated blood pressure. It was not associated with any component in women.

 

  1. Here is a table of glycemic load of foods. Many starchy foods raise blood sugar as much or more than table sugar.

 

  1. From Nature: Artificial sweeteners may disrupt the body’s ability to regulate blood sugar, causing metabolic changes that can be a precursor to diabetes.  They change the composition of the microbiome.  The different mix of microbes, the researchers contend, changes the metabolism of glucose, causing levels to rise higher after eating and to decline more slowly than they otherwise would.  She noted that many conditions, including obesity and diabetes, had been linked to changes in the microbiome. “What the study suggests,” she said, “is we should step back and reassess our extensive use of artificial sweeteners.”

 

  1. POOR GLUOSE CONTROL IN DIABETICS HAS A HARMFUL EFFECT ON THINKING. In other words, be very careful about eating food that raises your glucose level, because that will contribute to diabetes, which will damage your brain. Cutting down on how often your blood sugar rises is the key step. Most snacks and soda will raise blood sugar, causing you to pump out insulin, wearing out insulin receptors.

 

  1. Actions to reduce the risk for diabetes, for those with pre-diabetes. See link for references below, and much more action one should take.

Specific foods good to eat– whole grains (ref 3), have 1 or 2 drinks of alcohol daily (ref 5), some dairy, cheese (6), coffee and tea (8), nuts and legumes (9), fish oil (10), dark fruits like blueberries (10), soy (12),
Specific supplements – 2,000 IU Vitamin D daily (4), SAMe (13), vitamin C (500mg twice a day) (14)
Avoid – Sugar sweetened beverages (7), too much protein (11)
General – Exercise (avoid elevators), fruits, vegetables, fiber/whole grains (1).  Educational video – (2)

 

  1. Daily consumption of tea containing 690 mg catechins for 12 wk reduced body fat, which suggests that the ingestion of catechins might be useful in the prevention and improvement of lifestyle-related diseases, mainly obesity. ” pg 122-“The ingestion of tea extract or catechins induces antioxidant(8), antiviral (9), antiplaque-forming(10), and anticancer (11) activities, as well as decreases in blood pressure (12) and blood sugar (13).”

 

  1. Diabetes and blood sugar– This article makes clear that taking antioxidants – vitamin C and E – and antiinflammatories – fish oil – are each very important to prevent the damage associated with obesity and diabetes. So if you are overweight, have blood sugar issues, or diabetes, please speak with your doctor about taking vitamin C 500 mg twice a day, vitamin E 400 IU daily, and 2 g of fish oil daily so you can stay healthy.

 

  1. Multivitamin/mineral use for over 3 yrs is associated with less heart disease in US women – Multivitamin-mineral (MVM) products are the most commonly used supplements in the United States, followed by multivitamin (MV) products. We observed no significant association between CVD mortality and users of MVMs or MVs compared with nonusers; however, when users were classified by the reported length of time products were used, a significant association was found with MVM use of >3 y compared with nonusers. we found an association between MVM use of >3 y and reduced CVD mortality risk for women when models controlled for age, race, education, body mass index, alcohol, aspirin use, serum lipids, blood pressure, and blood glucose/glycated hemoglobin. Our results are consistent with the 1 available RCT in men.

 

  1. Dr. Stuart suggests looking out for these possible signs of biotin overdose: slower release of insulin, skin rashes, lower vitamin C and B6 levels and high blood sugar levels.“

 

  1. [A good breakfast is essential to health] Our results suggest that breakfast frequency and quality may be related in causal ways to appetite controls and blood sugar control, supporting the hypothesis that the breakfast meal and its quality may have important causal implications for the risk of obesity and type 2 diabetes.

 

  1. Drink plain water rather than sugar- sweetened beverages and fruit juice to reduce diabetes risk.

 

  1. Competent eaters eat their way to much better health– Competent eaters are positive, comfortable, and flexible with eating and are matter-of-fact and reliable about getting enough to eat of enjoyable and nourishing food. Eating Competence (EC) encompasses 4 components: 1) attitudes about eating and enjoyment of food; 2) food acceptance skills that enhance dietary variety; 3) internal regulation skills that address energy balance; and 4) skills and resources for managing mealtime structure, food selection, meal preparation, and orchestration of family meals. Participants with EC compared with those without showed higher fruit intake and greater adherence to the Mediterranean diet and tended to consume more fish and fewer dairy products. EC participants tended to have a lower BMI and had a lower fasting blood glucose concentration and serum LDL-:HDL-cholesterol ratio and a higher HDL-cholesterol concentration after gender adjustment. EC participants had lower odds ratios (OR) of having a blood glucose concentration >5.6 mmol/L and HDL-cholesterol <1.0 mmol/L. The OR of actively smoking, being obese, or having a serum LDL-cholesterol concentration 3.4 mmol/L were <1.0.

 

  1. Below are a number of papers related to controlling triglyceride levels in blood in humans. In the first paper, they found statins put diabetic patients at higher risk for death than those on placebo. Here is a summary of what I understand from looking at these articles. I suggest you provide them to your doctor and discuss them. The first two papers show that high carbohydrate diets increase triglyceride levels. To avoid high carbohydrates, one ought to avoid starchy and sugary foods. The third paper indicates that it is useful to reduce the intake of saturated fats (red meat and butter), and to increase the intake of poly- and mono-unsaturated fats (fish, olive oil, vegetable oils). The final article is a review of many articles, and notes that tea, low-fat milk and nuts all appear important to controlling weight, and appear to lower triglycerides also.

 

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