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How To Control Diabetes With A Balanced Diet And Nuts
Date: 10/07/09
With the latest study, UK researchers from Newcastle University tested what is known as the ‘second meal effect’. The ‘second meal effect’ is the effect a meal has on the blood sugar control after it has been eaten.
When I wrote the article, ‘Wrong Dietary Advice For Diabetics 'May Have Killed Millions', one of our readers, Patrick Harris’ left the following comment: ‘Has no-one researched the 'when' of diet as well as the 'what'? Daily production of insulin peaks at about 07:00am, drops to a trough and then rises to a moderate high at about 12:00pm, then drops away, rising to a third and lowest peak at about 17:00pm, then drops away again until rising to the next day's first peak. Whatever the diet base, the old saw, 'Breakfast like a king, lunch like a duke and sup like a pauper.' could perhaps hold true as far as Type II Diabetics are concerned.’
It turns out that Patrick was right on the money. Last week, saw the publication of a study, The Second-Meal Phenomenon in Type 2 Diabetes, in the journal Diabetes Care. The study suggests that having breakfast appeared to reduce rises in blood sugar levels.
Diabetes: Second meal effect
To optimise blood sugar control, the kind of food a diabetic eats is very important but the same can be said about when food is eaten too. A ‘little and often’ approach therefore seems to be a good solution. Meaning breakfast, lunch and dinner should be taken with one or two healthy snacks between meals.
For most diabetics regular meals can help control the appetite and naturally prevent over-eating during actual meal times. For any given type of meal, smaller quantities will be less disruptive to blood sugar levels than larger meals. Plus, when the appetite has been controlled, healthier food choices are usually easier to make and avoiding sugar-disruptive foods like bread, potatoes, rice and pasta is much easier.
With the latest study, UK researchers from Newcastle University tested what is known as the ‘second meal effect’. The ‘second meal effect’ is the effect a meal has on the blood sugar control after it has been eaten.
The researchers tested the blood sugar response to a set lunch eaten in two settings on different days. On one day, breakfast and lunch were eaten. On another day, no breakfast was given and the same set meal was given as lunch.
The results of this study showed that having breakfast appeared to reduce rises in blood sugar levels after lunch-time by 95 per cent.
So, in short to avoid blood sugar rises after lunch, have a good solid breakfast and a balanced light lunch. A solid breakfast will include a cereal or muesli with berries, fruit or nuts or low fat yoghurt with nuts and fruit. Fruit contains natural fibre, vitamins, enzymes and other essential nutrients that diabetics need to maintain a normal lifestyle. Fruit can also satisfy diabetics' cravings for processed sweets such as doughnuts and cakes. A cupful of grapes or a medium size apple between meals can help diabetics maintain their blood sugar levels without creating sudden ‘spikes’ that can overwhelm an already overworked insulin-producing pancreas.
Diabetes: Snack on some nuts
I came across a study which looked at the health benefits that nuts might have in type 2 diabetes. Nuts, including peanuts, are now recognized as having the potential to improve the blood lipid profile and, in cohort studies, nut consumption has been associated with a reduced risk of coronary heart disease (CHD). More recently, interest has grown in the potential value of including nuts in the diets of individuals with diabetes. The study reviewed data from the Nurses Health Study, and found that frequent nut consumption is associated with a reduced risk of developing diabetes and cardiovascular disease. Randomised controlled trials of patients with type 2 diabetes have confirmed the beneficial effects of nuts on blood lipids also seen in non-diabetic subjects.
The researchers of the review-study also point to research which found that eating nuts is associated with reduced “oxidative stress” (free radical damage) after meals. This is expected to help reduce the risk of chronic disease.
Nuts have a good nutritional profile, being high in monounsaturated fatty acids (MUFA) and PUFA. Nuts are also good sources of vegetable protein. Adding nuts to your diet may therefore improve the overall nutritional quality of the diet.
The researchers conclude that adding nuts to the diet of diabetics can be justified because of their potential to reduce CHD risk, even though their ability to influence overall glycaemic control remains to be established.
Related Reading:
Diabetes: The link between diet and diabetes
Wrong Dietary Advice For Diabetics 'May Have Killed Millions'
Sources:
1.‘The Second-Meal Phenomenon in Type 2 Diabetes’, by Jovanovic A, et al, published by Diabetes Care, 2009;32:1199-1201
2.‘Possible benefit of nuts in type 2 diabetes’, by Jenkins DJ, et al., published by Journal of Nutrition, 2008;138(9):1752S-1756S
It turns out that Patrick was right on the money. Last week, saw the publication of a study, The Second-Meal Phenomenon in Type 2 Diabetes, in the journal Diabetes Care. The study suggests that having breakfast appeared to reduce rises in blood sugar levels.
Diabetes: Second meal effect
To optimise blood sugar control, the kind of food a diabetic eats is very important but the same can be said about when food is eaten too. A ‘little and often’ approach therefore seems to be a good solution. Meaning breakfast, lunch and dinner should be taken with one or two healthy snacks between meals.
For most diabetics regular meals can help control the appetite and naturally prevent over-eating during actual meal times. For any given type of meal, smaller quantities will be less disruptive to blood sugar levels than larger meals. Plus, when the appetite has been controlled, healthier food choices are usually easier to make and avoiding sugar-disruptive foods like bread, potatoes, rice and pasta is much easier.
With the latest study, UK researchers from Newcastle University tested what is known as the ‘second meal effect’. The ‘second meal effect’ is the effect a meal has on the blood sugar control after it has been eaten.
The researchers tested the blood sugar response to a set lunch eaten in two settings on different days. On one day, breakfast and lunch were eaten. On another day, no breakfast was given and the same set meal was given as lunch.
The results of this study showed that having breakfast appeared to reduce rises in blood sugar levels after lunch-time by 95 per cent.
So, in short to avoid blood sugar rises after lunch, have a good solid breakfast and a balanced light lunch. A solid breakfast will include a cereal or muesli with berries, fruit or nuts or low fat yoghurt with nuts and fruit. Fruit contains natural fibre, vitamins, enzymes and other essential nutrients that diabetics need to maintain a normal lifestyle. Fruit can also satisfy diabetics' cravings for processed sweets such as doughnuts and cakes. A cupful of grapes or a medium size apple between meals can help diabetics maintain their blood sugar levels without creating sudden ‘spikes’ that can overwhelm an already overworked insulin-producing pancreas.
Diabetes: Snack on some nuts
I came across a study which looked at the health benefits that nuts might have in type 2 diabetes. Nuts, including peanuts, are now recognized as having the potential to improve the blood lipid profile and, in cohort studies, nut consumption has been associated with a reduced risk of coronary heart disease (CHD). More recently, interest has grown in the potential value of including nuts in the diets of individuals with diabetes. The study reviewed data from the Nurses Health Study, and found that frequent nut consumption is associated with a reduced risk of developing diabetes and cardiovascular disease. Randomised controlled trials of patients with type 2 diabetes have confirmed the beneficial effects of nuts on blood lipids also seen in non-diabetic subjects.
The researchers of the review-study also point to research which found that eating nuts is associated with reduced “oxidative stress” (free radical damage) after meals. This is expected to help reduce the risk of chronic disease.
Nuts have a good nutritional profile, being high in monounsaturated fatty acids (MUFA) and PUFA. Nuts are also good sources of vegetable protein. Adding nuts to your diet may therefore improve the overall nutritional quality of the diet.
The researchers conclude that adding nuts to the diet of diabetics can be justified because of their potential to reduce CHD risk, even though their ability to influence overall glycaemic control remains to be established.
Related Reading:
Diabetes: The link between diet and diabetes
Wrong Dietary Advice For Diabetics 'May Have Killed Millions'
Sources:
1.‘The Second-Meal Phenomenon in Type 2 Diabetes’, by Jovanovic A, et al, published by Diabetes Care, 2009;32:1199-1201
2.‘Possible benefit of nuts in type 2 diabetes’, by Jenkins DJ, et al., published by Journal of Nutrition, 2008;138(9):1752S-1756S
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