Diabetes, the totally avoidable killer
How to prevent and reverse this debilitating condition
Sugar; the main culprit
The sugar industry in the USA has been bribing and buying out key people at the top in universities and in government food regulation and "health agencies" for well over 50 years. The sugar and prepared food industry has been up to similar shenanigans up here in Canada as well. The results?
Fat Phobia
The sugar industry and related industries (fast food, prepared and snack foods) have clouded the issue and creating a hysteria against healthy fats. This has hurt our nutritional status in several ways, including the increase in obesity and Diabetes in Canada and the USA at the same exact time we have lowered our collective fat intake. We are eating less fat, and we are fatter. And that is no coincidence.
Humans who eat less fat will eat more carbs. ANY excessive carbs contribute to body fat and diabetes, and of course especially refined sugar and refined white grain products (white bread, rice, pasta for example).
The sugar industry in the USA has been bribing and buying out key people at the top in universities and in government food regulation and "health agencies" for well over 50 years. The sugar and prepared food industry has been up to similar shenanigans up here in Canada as well. The results?
Fat Phobia
The sugar industry and related industries (fast food, prepared and snack foods) have clouded the issue and creating a hysteria against healthy fats. This has hurt our nutritional status in several ways, including the increase in obesity and Diabetes in Canada and the USA at the same exact time we have lowered our collective fat intake. We are eating less fat, and we are fatter. And that is no coincidence.
Humans who eat less fat will eat more carbs. ANY excessive carbs contribute to body fat and diabetes, and of course especially refined sugar and refined white grain products (white bread, rice, pasta for example).
what REALLY CAUSES DIABETES
1. Sugar, in a dose-response relationship
No amount of sugar "is part of a healthy balanced diet". Use dried fruit, raw natural honey and stevia. Best choice would be stevia or luo han guo (also spelled lo han kuo - Chinese monk fruit).
A small amount of sugar is a weaker promoter of diabetes and a larger amount is a stronger diabetes promoter. Just like with smoking, there is no "safe" quantity. It's all bad.
Sugar is a sneaky ingredient in most salad dressings, ketchup, prepared foods, fast food and even canned vegetables. When I am cooking sweets, I use boiled raisins for sweetness; delicious! You can also strain off the water after boiling the raisins if you'd like a clear sweetener. Brown rice syrup is another healthy and caloric sweetener.
2. Bad Fats, like vegetable oils and especially margarine and vegetable shortenings.
See my fats page for more of the real scoop on fats.
Deficiencies, especially of omega 3, excess omega 6, vitamin D, chromium, and magnesium (and probably iodine).
a word about sweeteners
they are TERRIBLE. Use the above mentioned sweeteners, especially stevia.
Just say no to toxics like Aspartame, Nutra sweet, sucralose, acesulfame K. If I was going to buy a gum, I would much rather consume some sugar than any of these nasty neurotoxic gut killing chemicals.
Other safer sugar substitutes include xylitol and other sugar alcohols in small amounts.
How to reverse the trend to Diabetes;
back off on the Carbohydrates - yes do eat them, but less
Lower the glycemic index drastically of every meal;
1. add more fat
2. always include protein
3. load up on tasty fibre; beans chick peas lentils are best, followed by vegetables. For the adventurous, you may experiment with flax meal.and possibly oat bran.
4. Add flax meal or some psyllium to your meals (psyllium available in capsules - flax meal is pleasantly nutty and can be sprinkled on foods).
5. Exercise, especially high intensity (free weights weightlifting, sprinting, uphill runs)
No amount of sugar "is part of a healthy balanced diet". Use dried fruit, raw natural honey and stevia. Best choice would be stevia or luo han guo (also spelled lo han kuo - Chinese monk fruit).
A small amount of sugar is a weaker promoter of diabetes and a larger amount is a stronger diabetes promoter. Just like with smoking, there is no "safe" quantity. It's all bad.
Sugar is a sneaky ingredient in most salad dressings, ketchup, prepared foods, fast food and even canned vegetables. When I am cooking sweets, I use boiled raisins for sweetness; delicious! You can also strain off the water after boiling the raisins if you'd like a clear sweetener. Brown rice syrup is another healthy and caloric sweetener.
2. Bad Fats, like vegetable oils and especially margarine and vegetable shortenings.
See my fats page for more of the real scoop on fats.
Deficiencies, especially of omega 3, excess omega 6, vitamin D, chromium, and magnesium (and probably iodine).
a word about sweeteners
they are TERRIBLE. Use the above mentioned sweeteners, especially stevia.
Just say no to toxics like Aspartame, Nutra sweet, sucralose, acesulfame K. If I was going to buy a gum, I would much rather consume some sugar than any of these nasty neurotoxic gut killing chemicals.
Other safer sugar substitutes include xylitol and other sugar alcohols in small amounts.
How to reverse the trend to Diabetes;
back off on the Carbohydrates - yes do eat them, but less
Lower the glycemic index drastically of every meal;
1. add more fat
2. always include protein
3. load up on tasty fibre; beans chick peas lentils are best, followed by vegetables. For the adventurous, you may experiment with flax meal.and possibly oat bran.
4. Add flax meal or some psyllium to your meals (psyllium available in capsules - flax meal is pleasantly nutty and can be sprinkled on foods).
5. Exercise, especially high intensity (free weights weightlifting, sprinting, uphill runs)
Exercise
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Dietary hacks that are good for anyone; diabetic or not
Protein | every meal
Turkey, Chicken, Beef, Lamb or any organ meats thereof (liver, heart, kidneys, stomachs (gizzards)), Legumes (beans lentils chick peas), Fish (wild caught only), Nuts, Seeds.
Fats | with carbs; less carbs, more fats
Increase your intake of healthy fats like virgin olive oil, organic butter (yes butter protects your heart, while margarine is a KILLER. See my FATS page for the dirty margarine story.
Fruit | only at the beginning of a meal
Fruit eaten at the beginning of a meal will help weight loss. The subsequent protein and fats from the meal will knock down the glycemic index. Never eat fruit alone. If you'd like a snack of just fruit, do add some nuts or seeds to again introduce glycemic lowering protein and fat.
Water - drink plenty of water and or herbal teas, hot or cold. Lots of fluids increases fat metabolism and aids every aspect of health!
a note about the Glycemic Index
I ignore it completely, since adding protein and fat to any carbohydrate sends the glycemic index plummeting to healthy low levels. If someone understands what good carbs are vs bad carbs, that's more than good enough. For more on carbs, see my CARBS page
Helpful Supplements
I know there are a number of whooped up herbal supplements for blood sugar control, like mulberry and bitter melon and even cinnamon. While herbs are fine to experiment with, nutrients are far more important. As mentioned above, a lack of certain nutrients can cause high blood sugar, insulin resistance and even diabetes type !!.
Personally I take
Chromium 400 - 600 mcg daily (polynicotinate, or chelate, or citrate)
Magnesium 300- 50 mg daily (bisglycinate or glycinate)
Chromium and magnesium are both proven to aid blood sugar control and they are usually deficient in the average person.
Let's re-read that; usually deficient.
So that's why I take them. Plus, Cr and Mg are both proven to help athletes be leaner and stronger ... now what athlete wouldn't want that?
Turkey, Chicken, Beef, Lamb or any organ meats thereof (liver, heart, kidneys, stomachs (gizzards)), Legumes (beans lentils chick peas), Fish (wild caught only), Nuts, Seeds.
Fats | with carbs; less carbs, more fats
Increase your intake of healthy fats like virgin olive oil, organic butter (yes butter protects your heart, while margarine is a KILLER. See my FATS page for the dirty margarine story.
Fruit | only at the beginning of a meal
Fruit eaten at the beginning of a meal will help weight loss. The subsequent protein and fats from the meal will knock down the glycemic index. Never eat fruit alone. If you'd like a snack of just fruit, do add some nuts or seeds to again introduce glycemic lowering protein and fat.
Water - drink plenty of water and or herbal teas, hot or cold. Lots of fluids increases fat metabolism and aids every aspect of health!
a note about the Glycemic Index
I ignore it completely, since adding protein and fat to any carbohydrate sends the glycemic index plummeting to healthy low levels. If someone understands what good carbs are vs bad carbs, that's more than good enough. For more on carbs, see my CARBS page
Helpful Supplements
I know there are a number of whooped up herbal supplements for blood sugar control, like mulberry and bitter melon and even cinnamon. While herbs are fine to experiment with, nutrients are far more important. As mentioned above, a lack of certain nutrients can cause high blood sugar, insulin resistance and even diabetes type !!.
Personally I take
Chromium 400 - 600 mcg daily (polynicotinate, or chelate, or citrate)
Magnesium 300- 50 mg daily (bisglycinate or glycinate)
Chromium and magnesium are both proven to aid blood sugar control and they are usually deficient in the average person.
Let's re-read that; usually deficient.
So that's why I take them. Plus, Cr and Mg are both proven to help athletes be leaner and stronger ... now what athlete wouldn't want that?
