Improve your blood sugar control and decrease your blood pressure by eating more of a specific food

Eating low glycemic index foods is the key to keeping your blood sugar in a low and normal range. This is also important when it comes to reducing cardiovascular risk.

The reviewed research compared two different types of food for efficiency when it came to these issues (Jenkins DJ, et al. 2012). The participants had type II diabetes and were randomized to either a low glycemic index legume diet that encouraged the participants to increase legume intake by at least one cup per day, or to increase insoluble fiber by eating more whole wheat products for three months. Hemoglobin A1c was tested which is a measurement of long-term glucose control and coronary heart disease risk score was used as a secondary outcome.

The results showed that the reduction in hemoglobin A1c values were greater after the low glycemic index legume diet than after the high wheat fiber diet. It was also a greater reduction in systolic blood pressure on the low glycemic index legume diet than on the high wheat fiber diet.

I have, for many years now, recommended to incorporate legumes such as beans and lentils into the diet. I have not found anything as effective as this when it comes to lowering blood glucose, triglycerides and cholesterol. If you try this you will probably also find that you will have better energy and not get hungry as quickly.

If you would like to know more about the benefits of a low glycemic index diet, read the book "The Food Connection."

To read the original abstract, click on the reference below.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Reference:

Jenkins DJ, Kendall CW, Augustin LS, Mitchell S, Sahye-Pudaruth S, Blanco Mejia S, Chiavaroli L, Mirrahimi A, Ireland C, Bashyam B, Vidgen E, de Souza RJ, Sievenpiper JL, Coveney J, Leiter LA, Josse RG. Effect of Legumes as Part of a Low Glycemic Index Diet on Glycemic Control and Cardiovascular Risk Factors in Type 2 Diabetes Mellitus: A Randomized Controlled Trial. Arch Intern Med. 2012 Oct 22:1-8. doi: 10.1001/2013.jamainternmed.70.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Anxiety and accelerated aging

We know that stress is unhealthy. The reviewed research is fascinating because it examined the relationship between the length of telomeres and anxiety (Okereke OI, et al. 2012). Shorter telomeres are thought to be a cause of poor health and aging. This means that this study gives us information on how anxiety may affect aging.

The participants were 5,243 women aged 42-69 years. The results showed that especially high phobic anxiety was associated with shorter telomeres. It could mean up to six years of accelerated aging.

If you have anxiety, I recommend to start meditating. Meditation is not only beneficial when it comes to reducing stress, it has also shown a lot of other benefits. I highly recommend it.

To read the original abstract, click on the reference below.

Reference:

Okereke OI, Prescott J, Wong JY, Han J, Rexrode KM, De Vivo I. High phobic anxiety is related to lower leukocyte telomere length in women. PLoS One. 2012;7(7):e40516. doi: 10.1371/journal.pone.0040516. Epub 2012 Jul 11.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Is a low carbohydrate, high protein diet increasing the risk for cardiovascular disease?

A low carbohydrate, high protein diet has been promoted by many as a healthy way to eat and also a way to lose weight. Since this is a low glycemic index diet you can certainly lose weight eating that way, but is it healthy long term? This is exactly what the reviewed study investigated (Lagiou P, et al.2012). The participants were 43,396 Swedish women aged 30-49 years at the start of the research. The participants were followed up for an average of 15.7 years.

The results were very interesting and showed that low carbohydrate, high-protein diets, used on a regular basis and without consideration of the nature of carbohydrates or the source of proteins are associated with increased risk for cardiovascular disease.

Other studies have shown that an increased intake of meat as a protein source is associated with increased mortality. The source of carbohydrates are also very important since high glycemic index carbohydrates are associated with insulin resistance and increased inflammation which both are risk factors for chronic disease.

In the book The Food Connection, you can read more about the benefits of a high carbohydrate low glycemic index diet.

To read the original abstract, click on the reference below.

Reference:

Lagiou P, Sandin S, Lof M, Trichopoulos D, Adami HO, Weiderpass E. Low carbohydrate-high protein diet and incidence of cardiovascular diseases in Swedish women: prospective cohort study. BMJ. 2012 Jun 26;344:e4026. doi: 10.1136/bmj.e4026.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Omega 3 fatty acids and memory

Research has shown that omega 3 fatty acids from fish oil provide numerous health benefits. The research reviewed investigated if working memory in young adults improved after taking fish oil containing 750 mg of DHA and 930 mg of EPA per day for 6 months (Narendran R, et al.2012).

The participants underwent a working memory task test and red blood cell membrane (RBC) fatty acid composition analysis before the start of the study and at the end after 6 months.

The performance on the working memory task improved after taking the supplements, and was consistent with reports in which higher DHA levels is related to improved cognitive performance.

To read the original abstract, click on the reference below.

Reference:

Narendran R, Frankle WG, Mason NS, Muldoon MF, Moghaddam B. Improved working memory but no effect on striatal vesicular monoamine transporter type 2 after omega-3 polyunsaturated Fatty Acid supplementation. PLoS One. 2012;7(10):e46832. doi: 10.1371/journal.pone.0046832. Epub 2012 Oct 3.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.