[Muffie's Mom]

Fish

When was the last time you had a big plate of fresh baked pink salmon fillet? It shouldn’t have been too long ago if you have type 2 diabetes. Fish be an important ingredient in the diets of diabetic patients, replacing other meats and sources of fats. Fish are very high in omega-3 fatty acids, which have been shown to be helpful in diabetes. In fact, several studies have shown that type 2 diabetes occurs much less frequently in populations that eat fish regularly compared to populations that don’t eat much fish.

Regular fish consumption is especially beneficial for postmenopausal women with diabetes since it significantly reduces the progression of atherosclerosis in this population, shows a Tufts University study published in the September 2004 issue of the American Journal of Clinical Nutrition.

Eating fish rich in omega-3s is so beneficial because these fats:

lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream decrease platelet aggregation, preventing excessive blood clotting inhibit thickening of the arteries by decreasing endothelial cells' production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells) increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis Omega 3s Help Prevent Obesity and Improve Insulin Response

Research presented in December 2004 at the 6th Congress of the International Society for the Study of Fatty Acids and Lipids suggests that while saturated fats appear to promote weight gain, the omega 3 fats found in cold water fish, such as tuna, reduce the risk of becoming obese and improve the body's ability to respond to insulin. The reason why? The omega 3 fatty acid, eicosapentaenoic acid (EPA) stimulates the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells).

Fish are also high in protein and other essential nutrients. It's important for diabetic patients to replace other animal sources of protein with fish. Simply adding fish to a diet that is already high in animal protein and fat may have harmful effects.

Olive Oil

While fat intake in general should be kept fairly low in diabetes, using some olive oil can be beneficial. Heavy corn oil dressing can drown a fresh green salad, but pure extra virgin olive oil in a lemon or balsamic vinaigrette adds a light yet flavorful touch to any salad.

Studies have shown that meals containing olive oil have better effects on blood sugar than meals low in fat. In addition, olive oil may be able to help raise levels of HDL (the good cholesterol). However, olive oil, though more stable than some oils, can still be damaged by heat. Heating olive oil to high temperatures can damage it, producing free radicals that have negative health effects. Olive oil should therefore not be used while cooking, but should instead be added to the dish after the cooking is done or should be used in dressings and uncooked sauces.

Olive oil should also not be added to a diet already high in fats. The extra calories can actually make diabetes worse. Instead, use olive oil to replace other oils, like corn, sunflower, or safflower oil, and other sources of fat, such as the saturated fats found in meat and dairy products, or the unhealthy trans fats found in margarines.

Cinnamon

Cinnamon may help people with type 2 diabetes improve their ability to respond to insulin, thus normalizing their blood sugar levels. Both test tube and animal studies have shown that compounds in cinnamon not only stimulate insulin receptors, but also inhibit an enzyme that inactivates them, thus significantly increasing cells’ ability to use glucose. Studies to confirm cinnamon’s beneficial actions in humans are currently underway.

Additional test tube, animal and human studies have all recently investigated cinnamon’s ability to improve insulin activity, and thus our cells’ ability to absorb and use glucose from the blood.

Garlic

Cardiovascular disease is a well-known side-effect of diabetes, but garlic may provide some protection, according to a study published December 2003. When diabetic rats were given garlic extract for an 8-week period, the hyperreactivity of their blood vessels to noradrenaline (a vasoconstrictive hormone) and acetylcholine (a compound involved in nerve transmission) was significantly lessened. According to the researchers, their results suggest that garlic may help prevent the development of abnormal vascular contraction seen in diabetics.

Tomato Juice

Tomato juice may also be protective. Tomato juice is an effective blood thinner in persons with type 2 diabetes, suggests Australian research published in the August 2004 issue of the prestigious Journal of the American Medical Association. In this study, 20 people with type 2 diabetes were given 250 ml (about 8 ounces) of tomato juice or a tomato-flavored placebo daily. Subjects had no history of clotting problems and were taking no medications that would affect blood clotting ability. After just 3 weeks, platelet aggregation (the clumping together of blood cells) was significantly reduced among those drinking real tomato juice, while no such effect was noted in those receiving placebo. Be sure to choose a low-sodium tomato juice; many "regular" tomato juice products are loaded with artery-unfriendly sodium.

Walnuts

One of the most feared complications of diabetes is the increased risk of cardiovascular disease: 65% of Americans with diabetes die of heart disease.

Fortunately, just enjoying a handful of walnuts each day can help lower a diabetic's heart disease risk.

Walnuts are an especially rich source of polyunsaturated fatty acids, specifically alpha linolenic acid, an omega-3 fatty acid highly protective against heart disease.

In patients with type 2 diabetes, including a daily ounce of walnuts in a diet in which 30% of calories came from fat translated into a significant improvement in subjects' cholesterol profile.