Official Weight Loss Club Thread

[Muffie's Mom]

Fats

A diet high in saturated fats and trans fats is more likely to raise your blood levels of cholesterol than cholesterol is. These fats increase the level of "bad" cholesterol that clogs arteries.

Saturated fats and trans fats are usually solid at room temperature. In addition, many processed foods contain trans fats and saturated fats. All food labels identify the amount and kinds of fats in the products. If you see "partially hydrogenated fats or oils," this means trans fats are in the product. Also, avoid palm and coconut oils, which are high in saturated fats even though they stay liquid at room temperature. Instead, use monounsaturated and polyunsaturated oils.

Here is a quick guide to keep your fats straight:

Saturated fats are found primarily in animal and dairy foods — sources that are also often high in cholesterol. These fats are also in snack foods such as potato chips, crackers and cookies. Certain cooking oils (often used to prepare snack foods) such as palm and coconut oils are also high in saturated fats. These fats raise your level of "bad" LDL cholesterol.

Polyunsaturated fats are found in vegetable and fish oils.

Monounsaturated fats are found in olive, canola and peanut oils. Both polyunsaturated and monounsaturated fats lower your cholesterol levels when they are substituted for saturated fats in your diet.

To reduce saturated fats in your diet, and get more heart-healthy polyunsaturated and monounsaturated fats, try these eating strategies:

Lighten Up

A cup of whole milk has nine more grams of fat (five of them saturated fat) than skim milk. Regular yogurt has five more grams of fat than nonfat yogurt. So whenever possible, choose "light" versions of foods — especially dairy products.

Watch Those Flavorings

Use olive, canola and other vegetable oils rather than palm, coconut and vegetable shortening when you cook or dip bread. If you are watching your calories, frying with a non-stick pan might be a good option.

Give Frozen Foods A Cold Shoulder

Processed frozen foods are often high in saturated fats in order to add flavor and texture to them. So read frozen food labels to make sure you're not adding hidden fats to your diet.

Watch Out For Hydrogenation

Look for the words "hydrogenated" or "partially hydrogenated" on food labels for baked goods, candies and other snack foods. Hydrogenation adds hydrogen to heart-healthier unsaturated fats to give them more the texture of animal fats. Unfortunately, many people assume that these vegetable oils are healthier but, in fact, hydrogenated vegetable oils have become partially saturated fats and can raise cholesterol as much as animal fats.

[Muffie's Mom]

Sodium

Limiting the amount of salt, or sodium, in your diet is important if you have high blood pressure, congestive heart failure or fluid retention that causes leg swelling (edema). Some people are genetically more likely to hold sodium in the body after eating foods with salt. Everyone with high blood pressure should reduce their salt consumption because this lowers blood pressure and allows some of the most common blood pressure medicines to work better.

Some experts believe that the higher intake of salt in Western countries like the United States is one reason high blood pressure is so common here as compared to the rest of the world. Too much sodium allows the body to retain fluid, which increases the amount of fluid pumped by the heart and circulating in the bloodstream. This makes the heart work harder. This is why high sodium diets can be harmful to people with congestive heart failure. The excess fluid can back up into the lungs, causing congestion, coughing and difficulty breathing.

The average American consumes about 4,000 milligrams or more of sodium a day. The American Heart Association recommends 2,400 milligrams as the upper limit, even if you have no signs of heart disease. Most people with high blood pressure should limit their sodium intake to less than 2,000 milligrams a day -- or less, according to some experts. For some people with congestive heart failure, a total sodium intake of less than 1,000 milligrams per day may be helpful, although this diet is challenging to maintain.

Learn The Hidden Sources

Table salt (sodium chloride) is the most obvious source of sodium in your diet. Just one teaspoon of salt contains 2,000 milligrams of sodium, which is just a little less than the entire amount you should have in one day. The salt you add when cooking or at the table is only part of your total sodium intake. Even natural foods such as milk, meat and vegetables contain sodium. A cup of milk contains 375 milligrams of sodium. A half-cup of cottage cheese has 475 milligrams. A glass of tomato juice has 441 milligrams. The amount of sodium is listed on every food label.

Eat More Potassium

Potassium helps to lower blood pressure, so eat more potassium. This doesn't mean that if you eat bananas, potatoes and other high-potassium foods, you can eat foods high in sodium more freely. Unless you have kidney disease, you should eat about 3,500 milligrams of potassium each day. A baked potato has 875 milligrams. A glass of prune juice has 704. A cup of yogurt has 578.

Can the Cans

Canned and pre-packed foods tend to be higher in sodium than their fresh counterparts. This is especially true of soups, frozen dinners and other convenience foods, as well as dehydrated powders for making sauces and salad dressings. Other foods high in sodium include:

Soy sauce
Catsup
Worcestershire sauce
Chili sauce
Mustard
Pickles and relishes
Olives
Processed cheese and cheese spread
Baking powder, baking soda and most baked goods, which contain these ingredients
Canned or frozen vegetables in sauce
Monosodium glutamate (MSG)
Frankfurters, cured ham, sausages and luncheon meats
Salted nuts, chips and other snack foods
Any food additive with the word "sodium" (sodium benzoate, a preservative; sodium phosphate, an emulsifier and stabilizer)

What About Salt Substitutes?

If your doctor told you to lower your sodium intake, you may try a salt substitute. This may be helpful, but keep this in mind:

Some salt substitutes contain a mixture of salt and other compounds. To get that familiar salty taste, you may end up using more salt substitute and not reducing your sodium intake at all.

Potassium chloride is a common ingredient in salt substitutes. Too much potassium can be harmful for people with kidney problems. Extra potassium may be hazardous when people with high blood pressure or heart failure take certain medications that may cause the kidneys to retain potassium.

(Potassium-based salt substitutes have a bitter taste if they are cooked.)

Instead of salt or salt substitutes, enhance the flavor of food by using herbs and spices, flavored vinegars or lemon juice.

[Muffie's Mom]

Cholesterol Eating Tips

Cholesterol, as you no doubt have heard, is the bad stuff that has made "meat" and "eggs" truly four-letter words. Actually, it's produced in your liver and is necessary to help you live. Unfortunately, it's produced by other animals, too — cows, chickens, even shellfish. So when you eat these food sources, you're getting cholesterol.

Although dietary cholesterol can raise blood cholesterol, most of the cholesterol in your blood is made by the liver. And dietary saturated fat is a greater villain than cholesterol for heart disease. Still it's advisable to limit your dietary cholesterol because too much in your blood can cause buildup of atherosclerotic plaques, the fatty accumulations in arteries that can block blood flow and lead to a heart attack. Here's how to limit dietary cholesterol:

Monitor Your Meats

To reduce both cholesterol and fat in your diet, eat no more than three three-ounce servings of meat each week.

And when you do, choose leaner cuts such as tenderloin, flank, top round, eye of round and top sirloin. Although chicken and turkey have less saturated fat than red meats, such as steak and hamburger, don't assume they are cholesterol-free. All meats have cholesterol. Actually, organ meats of any type from any animal should be avoided by those with high cholesterol: The highest concentrations of cholesterol are in liver, brains and gonads.

And Beware Of Some Sea Life

Fish is generally a heart-healthier alternative to meats, because it tends to be lower in overall fat and higher in heart-healthy monounsaturated and polyunsaturated fats. But some shellfish, such as shrimp, though low in saturated fat, are high in cholesterol and should be eaten sparingly by those with high cholesterol.

Make That Omelet From Whites

Eggs are a nutritious food, but skip the yolk: Just one and one-third eggs contain the total daily cholesterol intake recommended by the American Heart Association. However, egg whites are cholesterol-free and still pack plenty of nutritional bite.

[Muffie's Mom]

We learn early in life that food and air are basic to our survival. They are so basic, in fact, that to describe the importance of eating and breathing seems unnecessary--too simplistic for words.

For people with chronic obstructive pulmonary disease, eating should be treated as importantly as breathing and should not be taken for granted. A well-nourished body helps the COPD patient to fight infections, and it may help prevent illness and cut down on hospitalizations.

Food is fuel, and the body needs fuel for all of its activities, including breathing. Because the COPD patient expends much energy in the simple act of breathing, his ventilatory muscles can require up to ten times the calories required by a healthy person's muscles. This is why it is so important for persons with COPD to eat properly. Good nutritional support helps maintain the ventilatory functions of the lungs, while improper nutrition can cause wasting of the diaphragm and other pulmonary muscles.

The American Association for Respiratory Care has gathered some nutrition tips for persons with COPD. These are general guidelines only; your physician is your best source of information on diet and other information about your lung disease.

Eat foods from each of the basic food groups: fruits and vegetables, dairy products, cereal and grains, proteins.


Limit your salt intake. Too much sodium can cause you to retain fluids that may interfere with breathing.


Limit your intake of caffeinated drinks. Caffeine may interfere with some of your medications and may also make you feel nervous.


Avoid foods that produce gas or make you feel bloated. The best process to use in eliminating foods from your diet is trial and error.


Try to eat your main meal early. This way, you will have lots of energy to carry you through the day.


Choose foods that are easy to prepare. Don't waste all of your energy preparing a meal. Try to rest before eating so that you can enjoy your meal.


Avoid foods that supply little or no nutritional value.


Try eating six small meals a day instead of three large ones. This will keep you from filling up your stomach and causing shortness of breath.


If you are using oxygen, be sure to wear your cannula while eating - and after meals, too. Eating and digestion require energy, and this causes your body to use more oxygen.


Try to eat in a relaxed atmosphere, and make your meals attractive and enjoyable.


Consult your physician if you have other dietary restrictions, such as ulcers, or if you are overweight or underweight.


In many states, there are agencies that will provide meals for people for a small fee or at no charge. Check with local church organizations or government agencies to see what is available in your area.

A proper diet will not cure your disease, but it will make you feel better. You will have more energy, and your body will be able to fight infection better.

These tips from the American Association for Respiratory Care are general guidelines. Your own physician is your best source of specific information.

Good nutrition and a balanced diet are essential to everyone's health, but patients with lung disease must be even more careful than most about following good nutrition guidelines.

[Muffie's Mom]

Top 10 Foods With Trans Fats

Become a better shopper -- learn to avoid the foods high in trans fats.

If you're like most people, you're probably confused about trans fats. Which foods have them, and which don't? Which are the worst foods, which are the best?

Print out this list to become a wiser, safer shopper. And remember to check the food labels. Manufacturers will probably begin reducing the amount of trans fats in packaged foods during the next few years, so this information may change.

The Top 10 "Trans Fat" Foods:

1. Spreads. Margarine is a twisted sister -- it's loaded with trans fats and saturated fats, both of which can lead to heart disease. Other non-butter spreads and shortening also contain large amounts of trans fat and saturated fat:

Stick margarine has 2.8 grams of trans fat per tablespoon, and 2.1 grams of saturated fat.

Tub margarine has 0.6 grams of trans fat per tablespoon, and 1.2 grams of saturated fat.

Shortening has 4.2 grams of trans fat per tablespoon, and 3.4 grams of saturated fat.

Butter has 0.3 grams of trans fat per tablespoon, and 7.2 grams of saturated fat.

Tip: Look for soft-tub margarine, because it is less likely to have trans fat. Some margarines already say that on the packaging.

[Important note: When you cook with margarine or shortening, you will not increase the amount of trans fat in food, says Cindy Moore, MS, RD, director of nutrition therapy at The Cleveland Clinic. Cooking is not the same as the hydrogenation process. "Margarine and shortening are already bad, but you won't make them any worse."]


2. Packaged foods. Cake mixes, Bisquick, and other mixes all have several grams of trans fat per serving.


Tip: Add flour and baking powder to your grocery list; do-it-yourself baking is about your only option right now, says Moore. Or watch for reduced-fat mixes.


3. Soups. Ramen noodles and soup cups contain very high levels of trans fat.


Tip: Get out the crock-pot and recipe book. Or try the fat-free and reduced-fat canned soups.


4. Fast Food. Bad news here: Fries, chicken, and other foods are deep-fried in partially hydrogenated oil. Even if the chains use liquid oil, fries are sometimes partially fried in trans fat before they're shipped to the restaurant. Pancakes and grilled sandwiches also have some trans fat, from margarine slathered on the grill.


Examples:

Fries (a medium order) contain 14.5 grams.

A KFC Original Recipe chicken dinner has 7 grams, mostly from the chicken and biscuit.

Burger King Dutch Apple Pie has 2 grams.

Tip: Order your meat broiled or baked. Skip the pie. Forget the biscuit. Skip the fries -- or share them with many friends.


5. Frozen Food. Those yummy frozen pies, pot pies, waffles, pizzas, even breaded fish sticks contain trans fat. Even if the label says it's low-fat, it still has trans fat.

Mrs. Smith's Apple Pie has 4 grams trans fat in every delicious slice.

Swanson Potato Topped Chicken Pot Pie has 1 gram trans fat.

Banquet Chicken Pot Pie has no trans fat.

Tip: In frozen foods, baked is always heart-healthier than breaded. Even vegetable pizzas aren't flawless; they likely have trans fat in the dough.

Pot pies are often loaded with too much saturated fat, even if they have no trans fat, so forget about it.


6. Baked Goods. Even worse news -- more trans fats are used in commercially baked products than any other foods. Doughnuts contain shortening in the dough and are cooked in trans fat.


Cookies and cakes (with shortening-based frostings) from supermarket bakeries have plenty of trans fat. Some higher-quality baked goods use butter instead of margarine, so they contain less trans fat, but more saturated fat.

Donuts have about 5 grams of trans fat apiece, and nearly 5 grams of saturated fat.

Cream-filled cookies have 1.9 grams of trans fat, and 1.2 grams of saturated fat.

Pound cake has 4.3 grams of trans fat per slice, and 3.4 grams of saturated fat.

Tip: Get back to old-fashioned home cooking again. If you bake, use fat-substitute baking products, or just cut back on the bad ingredients, says Moore. Don't use the two sticks of butter or margarine the recipe calls for two. Try using one stick and a fat-free baking product.

7. Chips and Crackers. Shortening provides crispy texture. Even "reduced fat" brands can still have trans fat. Anything fried (like potato chips and corn chips) or buttery crackers have trans fat.

A small bag of potato chips has 3.2 grams of trans fat.

Nabisco Original Wheat Thins Baked Crackers have 2 grams in a 16-cracker serving.

Sunshine Cheez-It Baked Snack Crackers have 1.5 grams per 27 crackers.


Tip: Think pretzels, toast, pita bread. Actually, pita bread with a little tomato sauce and low-fat cheese tastes pretty good after a few minutes in the toaster oven.


8. Breakfast food. Breakfast cereal and energy bars are quick-fix, highly processed products that contain trans fats, even those that claim to be "healthy."

Kellogg's Cracklin' Oat Bran Cereal has 1.5 grams per 3/4 cup serving.

Post Selects Great Grains has 1 gram trans fat per 1/2 cup serving.

General Mills Cinnamon Toast Crunch Cereal has .5 grams per 3/4 cup serving.

Quaker Chewy Low Fat Granola Bars Chocolate Chunk has .5 grams trans fat.

Tip: Whole-wheat toast, bagels, and many cereals don't have much fat. Cereals with nuts do contain fat, but it's healthy fat.


9. Cookies and Candy. Look at the labels; some have higher fat content than others. A chocolate bar with nuts -- or a cookie -- is likely to have more trans fat than gummy bears.


Nabisco Chips Ahoy! Real Chocolate Chip Cookies have 1.5 grams per 3 cookies. If you plow through a few handfuls of those, you've put away a good amount of trans fat.

Tip: Gummy bears or jelly beans win, hands down. If you must have chocolate, get dark chocolate -- since it's been shown to have redeeming heart-healthy virtues.


10. Toppings and Dips. Nondairy creamers and flavored coffees, whipped toppings, bean dips, gravy mixes, and salad dressings contain lots of trans fat.


Tip: Use skim milk or powdered nonfat dry milk in coffee. Keep an eye out for fat-free products of all types. As for salad dressings, choose fat-free there, too -- or opt for old-fashioned oil-and-vinegar dressing. Natural oils such as olive oil and canola oil don't contain trans fat.


Can you eliminate trans fats entirely your diet? Probably not. Even the esteemed National Academy of Sciences stated last year that such a laudable goal is not possible or realistic.


The goal is to have as little trans fat in your diet as possible. You're not eliminating trans fats entirely, but you're certainly cutting back."

[Muffie's Mom]

Children's snacks: Don't ban them, plan them!
From MayoClinic.com

Snacking is a major pastime for many American children — so much so that nearly one-fourth of kids' daily energy intake comes from nibbling between meals.

Much of this nibbling is on prepackaged snack foods, which are high in calories and low in nutrients. The popularity of these fattening treats may be one of the factors responsible for the country's childhood-obesity epidemic.

But snacking itself isn't necessarily bad. The content of your child's snacks is what's most important. Providing healthy snack choices now will help your children learn to make healthy food choices in the future.

Snacks are essential

Young children actually need snacks. Their stomachs are small, so they often can't get all the nutrients they need in a day through meals alone. They need smaller portions of food more often. A good rule of thumb for toddler serving sizes is about 1 tablespoon of food for each year of age. You can always give them more if they're still hungry.

Children's growth rates slow down after their first birthday. Because they need fewer calories at this time, they tend to eat less. Continue to provide healthy food choices for meals and snacks. Don't get upset or force children to clean their plates.

Certain foods may cause choking in younger children. Avoid feeding raw vegetables, popcorn, nuts or peanuts, and dried fruits — such as raisins — to children under 3. Quarter hot dogs lengthwise and then cut into small pieces. Slice grapes in half.

Don't spoil your dinner

Children who attend child care may not be hungry at the family mealtime if their caregivers serve them a late afternoon snack. Consider asking your child care provider to not offer a snack too late. If your child is frequently in child care until 6 p.m. or later, you may even pack an evening meal for him or her to eat at 4:30 p.m., before going home. Then your child can have a healthy snack at home during the family dinnertime.

Fruit juice: Friend or foe?

Children often prefer fruit juice to water or fresh fruit because juice tastes better to them. And many parents see no problem with allowing their children to drink almost unlimited amounts juice, since juice is promoted as a good source of nutrition.

Although juice does contain some healthy nutrients, it's high in calories and it may contribute to weight gain and tooth decay if consumed in excess. Some juice drinks, even those with 100 percent juice, have more calories than sugary carbonated beverages do. Juice also lacks the healthy fiber that whole fruit has.

The American Academy of Pediatrics recommends that children drink no more than two 6-ounce servings of fruit juice a day. Consider juices fortified with calcium, especially if your child shies away from milk and dairy products.

Sugar attacks teeth

Sugary snacks, including sugared soft drinks and fruit juices, can cause cavities. Bacteria in the mouth convert sugar to a type of acid that eats away at tooth enamel. This acid continues to damage teeth for at least 20 minutes.

Gooey and sticky sweets usually result in the most damage because they spend more time in your mouth. Allowing toddlers to sip juice all day long gives their teeth a sugar bath that lasts the entire day.

Expanding choices

Once children begin attending school, their food options expand beyond what you choose to buy at the grocery store. But you still have some control over what's in the refrigerator for their after-school snack. They'll typically grab whatever's close and easy.

If cookies are available, they'll eat cookies. If there are no cookies, fresh fruits and raw vegetables will sound much more appealing. Try to have a selection of vegetables already cut up and ready to eat in the refrigerator.

Other healthy choices may include:

Microwave popcorn

Low-fat or fat-free milk, cheese or yogurt

Low-sugar, whole-grain cereals


Snack attack: Know what foods to choose when hunger strikes

Sugar-filled beverages

Keep an eye on what your children are drinking as well. By the age of 14, a third of American girls and more than half the boys are drinking at least three 8-ounce servings of sweetened soft drinks daily.

When checking the sugar and calorie contents on soft drinks, keep in mind that every 20-ounce bottle contains 2.5 servings. That means a soft drink that contains 100 calories per serving provides you with 250 calories if you drink the entire bottle.

Nutrition labels: Reading between the lines

You've probably seen a lot of food products labeled low-fat, reduced-fat, reduced-calorie, light, sugar-free or fat-free. Be careful when evaluating these nutrition claims, and check the nutrition label to find out the whole story.

Sometimes what appears to be healthy really isn't. For example, foods marketed as low-fat or fat-free can still be high in calories, and most snack foods are naturally "cholesterol-free," but they can still be very high in fat, saturated fat and sugar.

Combat TV ads

Kids may clamor for the latest fad snack food, especially if they see it advertised on television. Limiting the number of hours your children watch TV can reduce your children's exposure to these ads. It may also help reduce their risk of obesity.

Children who watch more than five hours of television a day are more than four times as likely to be obese as those watching less than two hours a day. Children typically become more physically active when parents limit recreational screen time — including televisions, computers and video games — to no more than two hours a day.

Eating in front of the television is a bad habit for any age group. People tend to eat much more than they realize during these episodes of mindless munching.

Snack-time tips

It's not always easy to persuade your children to eat healthy snacks. Try experimenting with the following techniques to promote snack-time health:

Offer similar choices. For example, don't say: "Do you want ice cream or do you want pretzels?"

Instead, offer comparable choices, such as regular or frozen yogurt, celery or carrots, graham crackers or soda crackers, apples or oranges.

Provide variety. Select snacks from a variety of food groups. If you serve the same snacks repeatedly, your children might get bored and ask for unhealthy snacks instead.

Be creative. Dress up fruits and vegetables for maximum appeal.

Prepare celery with peanut butter, for example, or carrots with low-fat dip.

Offer crackers with several varieties of cheeses.

Cut vegetables in different ways to make them visually interesting.

Healthy eating

Don't forget to be a good role model for your children. You can't expect them to be content with broccoli and low-fat milk when you're washing down your potato chips with a quart of sugary carbonation.

Your children's snacking habits aren't going to change overnight, but look for positive changes over weeks and months. Teaching your children to make healthy snack choices today will reap your whole family an entire lifetime of benefits.

[Muffie's Mom]

Cancer Prevention Information

Smoking and drinking alcohol can cause some people to get certain types of cancer. These cancers might be prevented by avoiding tobacco and alcohol. The best idea is to never use tobacco at all. Cigarettes, cigars, pipes and even smokeless tobacco cause cancer. People who already smoke should try to quit.

The chances of getting skin cancer can be lowered by staying in the shade as much as you can, wearing a hat and shirt when you are in the sun, and using sunscreen, but one can't always rely on sunscreen.

Our diet (what we eat) is linked to some types of cancer, although the exact reasons are not clear. It is recommended to eat a lot of fresh fruits and vegetables and whole grains like pasta and bread, and to cut down on high fat foods. See additional recommendations below.

There are tests, called screening examinations, that adults should have in order to find cancer as early as possible. Cancer is much easier to treat if it doesn't spread.

According to the National Cancer Institute, as much as 80 percent of all cancers are due to identified factors, and thus are potentially preventable. (It is estimated that only 5 to 10 percent of all cancer cases are inherited.)

Thirty percent are due to tobacco use, and as much as 35 to 50 percent are due to foods. The evidence also indicates that although genetics is a factor in the development of cancer, cancer cannot be explained by heredity alone.

Behavioral factors such as cigarette smoking, dietary choices, and physical activity modify the risk of cancer at all stages of its development.

The introduction of healthful diet and exercise practices at any time from childhood to old age can promote health and reduce cancer risk.

Stress can also lead to unhealthy and potentially cancer-causing habits which can contribute to an increased risk of developing cancer. There are things you can do to control these and other risk factors.

Some recommendations include:

Eat a variety of healthful foods, with an emphasis on plant sources.

Eat foods as close to their natural state as possible.

If a food will not rot or sprout, then throw it out.

Shop the perimeter (outside aisles) of the grocery store.

Avoid heavily processed foods.

Eat five or more servings of a variety of vegetables and fruits each day.

Choose whole grains in preference to processed (refined) grains and sugars.

Limit consumption of red meats, especially those high in fat and processed.

Choose foods that help maintain a healthful weight.

Adopt a physically active lifestyle - Adults: engage in at least moderate activity for 30 minutes or more on 5 or more days of the week; 45 minutes or more of moderate to vigorous activity on 5 or more days per week may further enhance reductions in the risk of breast and colon cancer.

Children and adolescents: engage in at least 60 minutes per day of moderate to vigorous physical activity at least 5 days per week.

Balance caloric intake with physical activity.

Lose weight if currently overweight or obese.

If you drink alcoholic beverages, limit consumption.

Reduce or cut out tobacco use.

Increase your intake of cancer fighting foods.

Avoid sugar. Cancer loves sugar.

Some even feel cancer thrives on most carbohydrates too, so it would make sense to limit some of these too such as corn and potatoes.

For information on this, go to http://www.immunerecovery.com.

Deal with stress before allowing it to overtake you.

Consider utilizing mind/body approaches or stress reduction techniques.

Avoid pesticides and products that have cancer causing ingredients

[Muffie's Mom]

PART I Cancer Fighting Foods/Spices

The National Cancer Institute estimates that roughly one-third of all cancer deaths may be diet related. What you eat can hurt you, but it can also help you. Many of the common foods found in grocery stores or organic markets contain cancer-fighting properties, from the antioxidants that neutralize the damage caused by free radicals to the powerful phytochemicals that scientists are just beginning to explore. There isn't a single element in a particular food that does all the work: The best thing to do is eat a variety of foods.

The following foods have the ability to help stave off cancer and some can even help inhibit cancer cell growth or reduce tumor size.

Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists also believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), as well as other sources of liver damage.

Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin - believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in laboratory animals. However, be aware that the Agriculture Department studied 71 types of broccoli plants and found a 30-fold difference in the amounts of glucoraphanin. It appears that the more bitter the broccoli is, the more glucoraphanin it has. Broccoli sprouts have been developed under the trade name BroccoSprouts that have a consistent level of sulforaphane - as much as 20 times higher than the levels found in mature heads of broccoli.

Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. Some research indicated beta carotene may actually cause cancer, but this has not proven that eating carrots, unless in very large quantities - 2 to 3 kilos a day, can cause cancer. In fact, a substance called falcarinol that is found in carrots has been found to reduce the risk of cancer, according to researchers at Danish Institute of Agricultural Sciences (DIAS). Kirsten Brandt, head of the research department, explained that isolated cancer cells grow more slowly when exposed to falcarinol. This substance is a polyacethylen, however, so it is important not to cook the carrots.

Chili peppers and jalapenos contain a chemical, capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer.

Cruciferous vegetables - broccoli, cauliflower, kale, Brussels sprouts, and cabbage contain two antioxidants, lutein and zeaxanthin that may help decrease prostate and other cancers.

Figs apparently have a derivative of benzaldehyde. It has been reported that investigators at the Institute of Physical and Chemical Research in Tokyo say benzaldehyde is highly effective at shrinking tumors, though I haven't seen this report. In addition, the U.S. Department of Agriculture says figs, which contain vitamins A and C, and calcium, magnesium and potassium, may curtail appetite and improve weight-loss efforts. Fig juice is also a potent bacteria killer in test-tube studies.

Flax contains lignans, which may have an antioxidant effect and block or suppress cancerous changes. Flax is also high in omega-3 fatty acids, which are thought to protect against colon cancer and heart disease. See Budwig diet for a specialized diet using flax seed oil and cottage cheese. For studies about flax seed and flax oil, go to our Important News or Archives Page.

Garlic has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic — as well as onions, leeks, and chives — to lower risk of stomach and colon cancer. Dr. Lenore Arab, professor of epidemiology and nutrition at the UNC-CH (University of North Carolina at Chapel Hill) schools of public health and medicine and colleagues analyzed a number of studies and reported their findings in the October 2000 issue of the American Journal of Clinical Nutrition. According to the report, people who consume raw or cooked garlic regularly face about half the risk of stomach cancer and two-thirds the risk of colorectal cancer as people who eat little or none. Their studies didn't show garlic supplements had the same effect. It is believed garlic may help prevent stomach cancer because it has anti-bacterial effects against a bacterium, Helicobacter pylori, found in the stomach and known to promote cancer there.

Grapefruits, like oranges and other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contains vitamin C, beta-carotene, and folic acid.

Grapes, red contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells - this appears to help slow the growth of tumors.

Studies show that consumption of green and yellow leafy vegetables has been associated with lower levels of stomach cancer.

Kale has indoles, nitrogen compounds which may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues. In addition, isothiocyanates, phytochemicals found in kale, are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.

[Muffie's Mom]

Licorice root has a chemical, glycyrrhizin, that blocks a component of testosterone and therefore may help prevent the growth of prostate cancer. However, excessive amounts can lead to elevated blood pressure.

Mushrooms - There are a number of mushrooms that appear to help the body fight cancer and build the immune system - Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor. These mushrooms contain polysaccharides, especially Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein called lectin, which attacks cancerous cells and prevents them from multiplying. They also contain Thioproline. These mushrooms can stimulate the production of interferon in the body.

Extracts from mushrooms have been successfully tested in recent years in Japan as an adjunct to chemotherapy. PSK is made from the Coriolus Versicolor. Maitake mushroom extract is PCM4.

Nuts contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer. (Note: Many people are allergic to the proteins in nuts, so if you have any symptoms such as itchy mouth, tight throat, wheezing, etc. after eating nuts, stop. Consider taking a selenium supplement instead or work with someone on how to eliminate this allergy.)

Oranges and lemons contain Iimonene which stimulates cancer-killing immune cells (lymphocytes, e.g.) that may also break down cancer-causing substances.

Papayas have vitamin C that works as an antioxidant and may also reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Papaya contains folacin (also known as folic acid), which has been shown to minimize cervical dysplasia and certain cancers.

Raspberries contain many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect against cancer. According to a recent research study reported by Cancer Research 2001;61:6112-6119, rats fed diets of 5% to 10% black raspberries saw the number of esophageal tumors decrease by 43% to 62%. A diet containing 5% black raspberries was more effective than a diet containing 10% black raspberries. Research reported in the journal Nutrition and Cancer in May 2002 shows black raspberries may also thwart colon cancer. Black raspberries are rich in antioxidants, thought to have even more cancer-preventing properties than blueberries and strawberries.

Red wine, even without alcohol, has polyphenols that may protect against various types of cancer. Polyphenols are potent antioxidants, compounds that help neutralize disease-causing free radicals. Also, researchers at the University of North Carolina's medical school in Chapel Hill found the compound resveratrol, which is found in grape skins. It appears that resveratrol inhibits cell proliferation and can help prevent cancer. However, the findings didn't extend to heavy imbibers, so it should be used in moderation. In addition, alcohol can be toxic to the liver and to the nervous system, and many wines have sulfites, which may be harmful to your health. Note: some research indicates that alcohol is considered a class "A" carcinogen which can actually cause cancer - see http://www.jrussellshealth.com/alccanc.html. You should probably switch to non-alcoholic wines.

Rosemary may help increase the activity of detoxification enzymes. An extract of rosemary, termed carnosol, has inhibited the development of both breast and skin tumors in animals. We haven't found any studies done on humans. Rosemary can be used as a seasoning. It can also be consumed as a tea: Use 1 tsp. dried leaves per cup of hot water; steep for 15 minutes.

Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones - important fatty acids that may help in the fight against breast cancer. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.

Soy products like tofu contain several types of phytoestrogens — weak, nonsteroidal estrogens that could help prevent both breast and prostate cancer by blocking and suppressing cancerous changes. There are a number of isoflavones in soy products, but research has shown that genistein is the most potent inhibitor of the growth and spread of cancerous cells. It appears to lower breast-cancer risk by inhibiting the growth of epithelial cells and new blood vessels that tumors require to flourish and is being scrutinized as a potential anti-cancer drug. However, there are some precautions to consider when adding soy to your diet. Eating up to 4 or 5 ounces of tofu or other soy a day is probably ok, but research is being done to see if loading up on soy could cause hormone imbalances that stimulate cancer growth. As a precaution, women who have breast cancer or are at high risk should talk to their doctors before taking pure isoflavone powder and pills, extracted from soy.

Sweet potatoes contain many anticancer properties, including beta-carotene, which may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane.

Teas: Green Tea and Black tea contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells from dividing. Green tea is best, followed by our more common black tea (herbal teas do not show this benefit). According to a report in the July 2001 issue of the Journal of Cellular Biochemistry, these polyphenols that are abundant in green tea, red wine and olive oil, may protect against various types of cancer. Dry green tea leaves, which are about 40% polyphenols by weight, may also reduce the risk of cancer of the stomach, lung, colon, rectum, liver and pancreas, study findings have suggested.

Tapioca is derived from the cassava plant. It is one of the many plants that manufactures cyanide by producing a chemical called linamarine which releases hydrogen cyanide when it is broken down by the linamarase enzyme. Spanish researches have been studying the cassava and attempting to clone the genes from the plant which are responsible for producing the hydrogen cyanide and then transfer it to a retrovirus. However, funding for the project has run out.

http://news.bbc.co.uk/hi/english/hea...000/317467.stm for more information on this. For a list of other foods that contain B17, go to our laetrile page.

Tomatoes contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals, that are suspected of triggering cancer. It appears that the hotter the weather, the more lycopene tomatoes produce. They also have vitamin C, an antioxidant which can prevent cellular damage that leads to cancer.

Watermelons, carrots, and red peppers also contain these substances, but in lesser quantities. It is concentrated by cooking tomatoes. Scientists in Israel have shown that lycopene can kill mouth cancer cells. An increased intake of lycopene has already been linked to a reduced risk of breast, prostate, pancreas and colorectal cancer. (Note: Recent studies indicate that for proper absorption, the body also needs some oil along with lycopene.)

Tumeric (curcuma longa), a member of the ginger family, is believed to have medicinal properties because it inhibits production of the inflammation-related enzyme cyclo-oxygenase 2 (COX-2), levels of which are abnormally high in certain inflammatory diseases and cancers, especially bowel and colon cancer. In fact, a pharmaceutical company Phytopharm in the UK hopes to introduce a natural product, P54, that contains certain volatile oils, which greatly increase the potency of the turmeric spice.

Turnips are said to contain glucose molaes which is a cancer fighting compound. I haven't confirmed this.

Consumption of fruits and vegetables has been associated with decreased risk of cancers of the colon and rectum.

There are many good books on this topic, including Vern Verona's book on "Cancer Fighting Foods."

[Muffie's Mom]

Foods To Fight Disease

When it comes to food, we can't ignore the facts — or the science. You need a healthy diet for a healthy life.

Research shows a healthy diet could help or prevent a number of health problems, including cancer, diabetes, heart disease, and obesity. And that number keeps growing as researchers learn more about how nutrition affects your health.

What You Should Know

Adopting a disease-fighting diet is easier than you think.

When you shop, choose fruits, vegetables, beans, and whole grains, such as brown rice and whole-wheat bread. Avoid foods high in sugar and fat.

Here are some tips for arming yourself against disease with good-for-you foods:

Follow the Food Guide Pyramid

This guide tells you what foods to include in your diet each day and in what portions. It shows you how to have a balanced diet by eating foods from all the basic food groups:

Milk, yogurt and cheese (two to three servings; one cup of milk or yogurt would be one serving)

Meat, poultry, fish, dry beans, eggs, and nuts (two to three servings; one serving would be two eggs, ½ cup of tuna fish, or about ½ of a skinless, cooked chicken breast)

Fruit (two to four servings; one serving would be a medium-sized apple or banana, ½ cup of canned fruit, or ¼ cup of dried fruit)

Vegetable (three to five servings; one serving would be ½ cup of raw or cooked vegetables or one cup of raw, leafy vegetables, such as spinach or lettuce)

Bread, cereal, rice, and pasta (six to 11 servings; a slice of bread, ½ bagel or English muffin, or ? cup of pasta would be a serving)

Think color

When it comes to fruit and vegetables, eat lots of deep-colored produce.

Oranges and dark berries, like blueberries and cranberries, are especially rich in natural plant chemicals that can protect you against diseases like cancer and heart disease, according to the American Dietetic Association.

Orange and dark green vegetables, such as carrots, sweet potatoes, and spinach are also rich in these plant chemicals.

Remember fiber

Eating lots of fruits and vegetables will give your body extra water and fiber, which will help keep your digestive tract clean and healthy.

Beans, bran, whole-grain breads and brown rice, and high-fiber cereals are also good sources of fiber.

Make good bacteria your friend

Fermented foods like yogurt are especially good for you as you get older because they contain "good" bacteria that keep your digestive tract healthy. Check food labels for these bacteria. They will say "contains active cultures." The more cultures listed, the healthier the food. The good bacteria in these foods also fight the bad bacteria that can enter your body through spoiled food and make you sick.

Eat fatty fish

Your body needs some fats to stay healthy, and the fats found in fish like salmon and tuna are good for your heart. Fish also provides a rich source of protein without the large amount of unhealthy fat you get from red meat.

Try soy

Eating about one to two ounces of soy protein daily can help lower cholesterol and unhealthy fat in your diet and protect you from heart disease. You can find many different soy products, which come from soybeans, in your food store. The most popular are tofu, soy milk (in different flavors), soy burgers and hot dogs, soy ice cream, soy nut butter, and soy flour.

Drink plenty of water

To stay healthy, drink at least eight glasses of water daily. Pay special attention to drinking enough because your thirst decision dulls with age, and remember that if you're thirsty, you're already dehydrated.

Don't abstain if you don't have to

Beer and red wine, in moderation, are another rich source of plant chemicals. This means no more than one glass of beer or red wine a day for women, two for men.

Following a healthy diet, along with regular exercise, will prevent you from gaining weight, which is important for good health. Losing 10 percent of your body weight, for instance, could be enough to lower your cholesterol.

Choose healthy foods for a longer and healthier life!

[Muffie's Mom]

Type 2 Diabetes Mellitus

Individuals with type 2 diabetes mellitus have difficulty controlling their blood sugar levels because the cells of the body don’t absorb sugar from the bloodstream the way they should. This leads to very high blood sugar levels, sugar in the urine, and very high blood insulin levels.

If not treated properly, type 2 diabetes can cause kidney damage, poor circulation, numbness in the feet, and dangerous infections. The main consequence of this condition, however, is heart disease, which claims the lives of approximately 80% of all diabetic patients. The good news is that dietary changes can really help with blood sugar control and can also help to prevent the damage caused by type 2 diabetes.

Eat more

Organically grown green leafy vegetables, such as Swiss chard, mustard greens, and kale

Citrus fruits, red bell pepper and papaya

Red and purple fruits, such as cherries, blueberries

Walnuts

Cold water fish such as salmon, cod, herring, mackerel and halibut

Extra virgin olive oil

Cinnamon

Garlic

Legumes and whole grains, especially buckwheat, and barley

Root vegetables such as beets and carrots

Soyfoods

Tomatoes

Avoid concentrated sugars, dried fruit, fruit juices, saturated fats, trans fats, excessive total fats, excessive iron, particularly from red meat.

[Muffie's Mom]

What Is Type 2 Diabetes Mellitus?

Type 2 diabetes mellitus affects over 12 million people in the Unites States. Although it usually occurs in adults in their 40s or older, recent reports show that it's becoming more and more common in younger adults and even children.

In 1986, type 2 diabetes caused the deaths of 144,000 people in the United States alone. Diabetic patients are more likely to require kidney dialysis due to kidney failure, and amputations as a result of certain infections.

Approximately 80% of all diabetics die of heart disease, which strikes diabetics at a younger age than the rest of the population. Diabetic patients often require medication and must spend time checking their sugar levels and worrying about whether or not their blood sugar is under control.

Fortunately, a healthy diet containing nutritious, whole foods can go a long way towards helping diabetic patients manage their condition.

Symptoms

People in the early stages of type 2 diabetes may have mild or no symptoms. As the disease progresses and the damage continues, more symptoms may appear.

Some early symptoms of type 2 diabetes include:

Excessive thirst

Excessive urination

Excessive hunger or overeating

Fatigue or weakness

Weight loss despite normal or excessive eating

Some of the later symptoms or consequences of type 2 diabetes include:

Kidney failure

Sores or wounds that heal very slowly

Numbness in the feet or ankles

Infections in the feet or legs, especially gangrene

Heart attack

Atherosclerosis or heart disease

The Disease Process

What is going on in the body to produce both high blood sugar and high insulin levels? There are several things that may cause the problem of type 2 diabetes, and they may start sooner than we think.

Normally, certain cells in the pancreas produce a substance called insulin. The main job of this substance is to bind to insulin receptors, which are made just for insulin. Once the insulin binds to these receptors, cells are able to start absorbing sugar, also known as glucose, from the bloodstream.

The pancreas typically produces insulin at certain times, like after we eat, which is when the many sugar molecules from food have been absorbed and are in the blood. Insulin allows cells to get the glucose that they need for energy and also helps keep the blood sugar levels from getting too high after a meal.

In type 2 diabetes patients, however, something goes wrong. For some, the insulin that the pancreas produces is defective and cannot bind to the receptors properly. This causes the blood sugar levels to rise very high since much of the sugar cannot get out of the bloodstream.

For others, the insulin is normal, but the cells of the body are producing insulin receptors that are defective. Since the insulin cannot bind to these receptors, they cannot absorb glucose as well, and the blood sugar levels rise. The high blood sugar levels then trigger the pancreas to produce even more insulin in an attempt to fix the situation.

Unfortunately, this does little good and results in both high blood sugar and high insulin levels. This situation is referred to as insulin resistance, as the cells are resistant to the normal effects of insulin.

When cells of the body are unable to absorb sugar, they don’t get the energy they need for normal function, so the person ends up feeling weak and tired, and also very hungry as the cells call out for more energy. High blood sugar levels put an extra burden on the kidneys, which leads to sugar in the urine and a need to urinate much more than usual. Since there is extra urine being produced, the body feels extra thirsty in an effort to replace all of that lost fluid.

In addition to the above mentioned problems, type 2 diabetes patients have something else to deal with. Studies show that type 2 diabetes patients have higher levels of free radicals in their bodies than non-diabetics. F ree radicals are substances produced in the body. Normally, they are used by the immune system to attack and kill invading germs. When there are too many of them, however, they can cause a lot of damage to normal cells and organs.

Free radicals are believed to play a major role in the formation and progression of atherosclerosis, and may be responsible for the kidney damage seen in diabetes. They can also damage blood vessels and nerve cells, leading to poor circulation, numbness, and an increased susceptibility to certain infections.

Researchers are not sure if these excess free radicals are caused solely by high blood sugar levels, as many patients with good blood sugar control also have high levels in their bloodstream. It's believed that high insulin levels may also cause the production of these dangerous free radicals. This means that it may be important to not only keep blood sugar levels under control, but also to prevent blood insulin levels from getting too high. Fortunately, both of these can be achieved through a healthy diet.

[Muffie's Mom]

A Word About Type 1 Diabetes Mellitus

Type 1 Diabetes or Juvenile Diabetes is a very different condition from type 2 diabetes. Type 1 diabetes is the main type of diabetes found in people under the age of 30 years old and accounts for around 10% of all cases of diabetes in the United States.

In this form of diabetes, special cells in the pancreas that are responsible for producing insulin become damaged by cells of the immune system. It's believed that in people who are genetically prone to developing type 1 diabetes, either a viral infection or exposure to milk proteins at a young age causes the immune system to attack and kill these special cells.

Without insulin, the cells of the body cannot absorb sugar, leading to high levels of blood sugar. Unlike type 2 diabetes, however, these patients have very low or no levels of insulin in their bodies and therefore need to take insulin starting at a young age in order to live. This form of diabetes causes kidney failure, blindness, and diabetic coma much more often than type 2 diabetes does. While some type 2 diabetes patients are given insulin to try to help with blood sugar control, it is still a different condition from type 1 diabetes.

Causes

Although genetics play some role in type 2 diabetes, as it does tend to run in families, the most important causes of type 2 diabetes are diet and lifestyle. Approximately 90% of diabetic patients are obese, making extra pounds a significant risk factor for diabetes development.

It's not known exactly how obesity contributes to poor insulin production or binding, but weight reduction has been shown to have great effects on blood sugar control. Even people who lose a moderate amount of weight find that their blood sugar levels are much lower and easier to maintain.

Another very important risk factor is lack of exercise. Studies have shown that even mild amounts of regular exercising, like walking a few times a week, can make body cells and insulin bind better to reduce blood sugar levels. Exercise is also a vital part of any weight loss program. People who may have atherosclerosis or heart disease should see a doctor before starting an exercise program.

Recent research has suggested that type 2 diabetes development may begin years before it can be diagnosed. Warning signs such as hypoglycemia or mild insulin resistance may be early indications of a problem with blood sugar control. If these signs are ignored, they body may eventually progress to a state of full-blown type 2 diabetes.

This means that the prevention of type 2 diabetes should start early, possibly in childhood as more and more young adults are winding up with this condition every day. Fortunately, it may be much easier to prevent type 2 diabetes than one would think. Maintaining a sensible weight, getting regular amounts of physical activity, and following a healthy diet can really reduce your risk of developing type 2 diabetes in the future.

Dietary Causes

A poor diet is probably the most important cause of type 2 diabetes. Studies of the eating habits of different populations have revealed that diets high in fat (especially animal fat), animal protein, refined sugars, processed carbohydrates, and trans fatty acids, and low in fiber and complex carbohydrates are associated with a greatly increased risk of type 2 diabetes. This translates to a diet high in meat, dairy, margarine, refined vegetable oils, white flour products, and sugar. Unfortunately, this is the diet commonly consumed by people in the United States, also known as the Standard American Diet (appropriately abbreviated as "SAD").

Refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more wholegrain foods is being shown to protect against all these ills. Common features of the metabolic syndrome include visceral obesity (the “apple shaped” body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.

In one of the most recent studies, which appeared in the February 2004 issue of Diabetes Care, researchers who analyzed data on 2,834 participants in the Framingham Offspring Study, found that the prevalence of both insulin resistance and the metabolic syndrome was significantly lower among those eating the most cereal fiber from whole grains compared to those eating the least.

Prevalence of the metabolic syndrome was 38% lower among those with the highest intake of fiber from whole grains. Conversely, study subjects whose diets had the highest glycemic index and glycemic load, both of which are typically low in whole foods and high in processed refined foods, were 141% more likely to have the metabolic syndrome compared to those whose diets had the lowest glycemic index and glycemic load. In other words, compared to those whose diets were primarily composed of whole high fiber foods: whole grains, legumes, vegetables and fruits.

Red meat may also contribute to an increased risk of type 2 diabetes. Researchers at the Harvard School of Public Health, Boston, US, have found that a person’s intake of heme iron intake from red meat, but not from non-red meat sources, is associated with an increased risk of developing type 2 diabetes.

Why the link? Iron is a transitional metal that can catalyze the formation of free radicals called hydroxyl radicals that are implicated in diabetes. Previous studies have indicated an association between serum ferritin concentrations (a biomarker of the body’s iron stores) and insulin resistance. Other studies that have compared serum ferritin levels between meat eaters and vegetarians have shown that vegetarians have lower serum ferritin levels and are more insulin sensitive. However, it has been thought that these differences could be due to other components of diet or lifestyle, and it has also been suggested that donating blood reduces iron stores and might therefore influence diabetes sensitivity.

This study factored in these possibilities and still found that only iron from red meat was associated with an increased risk of type 2 diabetes. For 12 years, researchers followed 38,394 men aged 40 to 75 years, who were participants in the Health Professionals Follow-up Study. All were free of diabetes, cardiovascular disease, and cancer when the study began. All filled in dietary questionnaires, and 33,541 provided a history of blood donation. When all the data was in, results showed that heme iron, which is found in animal products, was associated with a risk of type 2 diabetes, but total iron intake and blood donation were not related. Absorption of heme iron is more complete than non-heme iron, which is found in plants and dietary supplements.

The research team then subdivided the men’s heme iron intake into heme iron derived from red meat and that from other sources. Diabetes risk increased with heme iron intake from red meat, but not with heme iron intake from other sources, such as chicken or fish. Their conclusion: Heme-iron intake from red meat sources is positively associated with the risk of type 2 diabetes. Total iron intake, heme-iron intake from non-red meat sources, and blood donations are not related to the risk of type 2 diabetes. Since the hydroxyl radicals whose formation is catalyzed by heme-iron from red meat have also been linked to cardiovascular disease, enjoying red meat less frequently and choosing chicken, fish or vegetarian sources of protein (e.g., beans, nuts and seeds, eggs, and low fat dairy products) as your dietary staples is recommended.

Diets high in fruits and vegetables, whole grains, legumes, olive oil, and fish are strongly associated with a reduced risk of developing type 2 diabetes.

This diet can also help with blood sugar control for people who already have diabetes. In addition, consumption of foods rich in nutrients, particularly omega-3 fatty acids, vitamin E, vitamin C, magnesium, zinc, chromium, vitamin D, vitamin B12, and folic acid, can help reduce risk of the long-term consequences such as heart disease.

[Muffie's Mom]

Nutrient Needs

Important Note:

Diabetic patients who are currently taking blood glucose-lowering medications should take note that dietary changes recommended below may significantly lower blood sugar levels. It's very important to adopt these changes slowly while monitoring blood sugar and continuing to see a doctor. Failure to monitor blood sugar and medication levels can result in very low blood sugar levels, which can be dangerous.

Foods That May Help Include:

Legumes

Hidden inside the humble, unassuming bean, or lentil, or pea, lies one of the best nutritional treatments available for type 2 diabetes. Packed inside these legumes is just the right blend of fiber, protein, and nutrients to have the profound effect on blood sugar regulation that modern drugs have yet to achieve; and legumes have no harmful side effects.

Study after study has demonstrated that beans can help with blood sugar control better than any other food available. While many meals lead to sharp rises in blood sugar and blood insulin levels, a meal with legumes does not cause this. Instead, the rise in blood sugar is slow and not very high, which leads to a much lesser rise in blood insulin levels.

A meal containing beans can even have a positive effect on the blood sugar response to the next meal eaten, even if the next meal does not contain beans. Beans can be mixed with a number of different types of foods and still maintain their excellent effects on blood glucose levels. In addition to containing fiber and numerous vital nutrients, legumes are also a great source of high-quality protein. They can very easily be used as a replacement for animal protein, which has been shown to cause problems for diabetic patients. The variety of legumes available, such as black beans, white beans, pinto beans, kidney beans, red beans, chickpeas, green peas, red lentils, French lentils, and soybeans, can keep your diet both interesting and healthy.

Soybeans, in particular, may help protect against diabetes-related kidney and heart disease. A small clinical trial conducted on type 2 diabetes patients with nephropathy (diabetes-related kidney damage) suggests that soy protein can help protect diabetics’ hearts and kidneys from damage caused by the disease. The study, a randomized crossover clinical trial, was conducted on 14 type 2 diabetes patients (10 men, 4 women) receiving medical care at an educational university hospital and private kidney disease clinic in Tehran. For the first seven weeks, patients followed a diet typically recommended to control nephropathy, which included 0.8 grams/kilogram of protein, based on 70% animal and 30% vegetable protein. After a washout period during which study subjects ate their pre-study diet, they were readmitted for another 7 week cycle, this time consuming a diet containing 35% soy protein and 30% vegetable protein. Following the soy diet, all patients experienced significant reductions in total cholesterol, triglyceride and LDL-cholesterol, while levels of beneficial HDL cholesterol remained stable and renal function improved. Researchers concluded, “Soy inclusion in the diet can modify the risk factors of heart disease and improve kidney function in these patients.”

Another study, this one conducted at the University of Illinois and published in the August 2004 issue of the Journal of Nutrition, provides more evidence that soy protein helps persons with diabetes prevent kidney disease and improve their cholesterol profile. This study, a seven month crossover trial, involved 14 men with type 2 diabetes and kidney disease. After the first month, during which baseline measurements were established for each man, they were divided into two groups, one of which received a daily serving of vanilla flavored protein powder made from soy protein while the other group was given protein powder containing casein (the primary protein in cow's milk). After eight weeks, the men were given no protein powder for four weeks and then switched over to the other protein powder for eight weeks. Serving size of both types of protein was 0.5g/kg/day.

While on the soy protein, the men's urinary albumin concentrations decreased by 9.5% but increased by 11.1% while on the casein diet. Higher amounts of albumin in the urine are a marker for deterioration in kidney function.

In addition, blood levels of beneficial HDL-cholesterol increased by 4.3% after the soy protein diet but tended to be lower after casein consumption.

Why were these beneficial effects seen with soy? The authors suggest that soy's isoflavones may be responsible for the improvement in cholesterol profile, while soy's higher levels of the amino acid arginine, a chemical precursor to a molecule called nitric oxide that dilates arteries, are responsible for improving blood flow in the kidney and thus kidney function. Their conclusion: a simple dietary modification—adding soy protein foods to the diet— could help persons with diabetics prevent kidney disease and improve their cholesterol profile.

Whole Grains

Whole grain foods have come a long way since the days of the hard, flavorless bran muffin. Now you can find whole wheat bread, whole grain crackers, whole grain pastas, brown rice, barley soups, quinoa vegetable salads, amaranth breakfast cereals, numerous flavors of granola, and many other delicious whole-grain products.

Whole grains are very high in fiber, especially insoluble fiber. Certain grains, like oats and barley, are also high in soluble fiber. Since both types of fiber are helpful for people with diabetes, a good mix of whole grains is recommended.

Grains also contain many other vitamins and minerals needed by the body for healthy function. Refined grains, on the other hand, have been stripped of their nutrients and fiber and are very detrimental to diabetic patients. They can cause blood sugar levels to quickly rise to very high levels, which makes insulin levels rise rapidly as well. Alternatively, researchers are now suggesting that whole grains' ability to improve insulin sensitivity may be an important mechanism through which they reduce the risk of type 2 diabetes. By replacing products made with refined flours and grains with whole grain foods, you can prevent high blood sugar spikes and improve your blood sugar control.

Two recent studies suggest that buckwheat and barley may be particularly good whole grain choices.

Fruits and Vegetables

The incredible variety of fiber-rich fruits and vegetables currently available at your local grocery store is staggering. Fruits and vegetables contain many other vital nutrients such as antioxidant vitamins like vitamin E, C, and beta-carotene, which are needed to neutralize free radicals.

Fruits and vegetables also contain bioflavonoids, which exert powerful antioxidant effects in the body. Although sweet in flavor, fruits have actually been shown to have stabilizing effects on blood sugar levels when consumed in small amounts at a time. Fructose, the main sugar found in fruits, does not cause blood sugar levels to rise as much as refined sugar when it is eaten in the form of portion-controlled fresh fruit.

Fruits and vegetables are delicious accompaniments to legumes, whole grains, and fish. They can be eaten raw, lightly steamed, simmered in soups and stews, baked, roasted, or even shish kabobbed. Diabetics should try to eat a wide variety of different fruits and vegetables, and to control fruit portion sizes since this will ensure a well-rounded intake of many nutrients and bioflavonoids. Note: Dried fruits and fruit juices are not good choices for diabetics. In the case of dried fruits, with the watery portion of the whole food removed, the sugar concentration is simply too high. In the case of fruit juices, too much of the whole food fiber and related nutrients have been removed, which concentrates the sugar.

Cherries Fight Diabetes and Feed Your Sweet Tooth

Anthocyanins, plant pigments found in cherries and other red and purple fruits, may help lower blood sugar levels in people with diabetes, suggests laboratory research published in the January 2005 issue of the Journal of Agricultural and Food Chemistry.

When researchers at Michigan State University exposed rodent pancreatic cells to anthocyanins, insulin production increased 50%.

The mechanism of action by which anthocyanins boost insulin production is not yet known, but the Michigan research team is currently feeding anthocyanins to a group of obese, diabetic mice to determine precisely how the plant compounds affect insulin levels in live subjects. Not only are anthocyanins capable of increasing insulin production, they are potent antioxidants that studies are increasingly associated with numerous health benefits, including protection against heart disease and cancer.
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[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.