Type 2 diabetes numbers treble, Cardiff University finds

The number of people in the UK with type 2 diabetes has trebled from 700,000 to about 2.8m over the last 20 years, Cardiff University has found.

The research, based on data collected by GPs between 1991 and 2014, also show an increase in life expectancy for those with the disease.

Between 1993 and 2010, the proportion of obese people across the UK doubled from 13% to 26% for men.

That figure went from 16% to 26% for women.

Wales has the highest prevalence of diabetes in the UK, with 7.1% of people aged 17 and over living with the condition, Diabetes Cymru UK has said.

Rates of the type 2 form of the disease continue to rise, according to Professor Craig Currie from Cardiff University's school of medicine.

He added the increased life expectancy finding could be due to earlier diagnosis of the condition, as well as drugs such as blood pressure tablets and statins for blood cholesterol.

Treatment

The research also revealed the prevalence of type 2 diabetes increased with age, although this increase is lower in people aged 80 years and above.

Prevalence was also generally higher in men than in women above the age of 40.

Around 90% of the 4.5m people who live with diabetes in the UK have type 2 diabetes.

This form of the disease develops when the insulin-producing cells in the body are unable to produce enough insulin, or when the insulin that is produced does not work properly.

It is treated with a healthy diet, increased physical activity, medication and insulin.

http://www.bbc.co.uk/

Graham

Friday ... let's take five

Landscape Photographer of the Year 2016

Matthew Cattell - Starling Vortex, Brighton, East Sussex

This "intriguing" image of starlings swirling around the remains of Brighton's West Pier

scooped the top prize ... I wonder how many starlings there are!  

The GREAT Britain #OMGB Award Winner

Mark Gilligan - Finding Gold, Wast Water, Cumbria

Youth Urban view - Winner

Henry Memmott - City Lights, Glasgow, Scotland

Youth Classic view - Winner

James Bailey - Hoarfrost over Herringfleet Mill, Suffolk

There were quite a few different categories and many lovely photo's.

I've only shown four, more to see here and here

... and really could it be a Jan post without a recipe!

Provençal Chicken, is a favourite : Especially for low carbers - LCHF 

you can find the recipe here

Did you have a favourite photograph out of this Friday Five?

Did you prefer one that I haven't shown? (Check out the links...)

Happy Friday Wishes, and good wishes for the weekend too

All the best Jan

Type 3 Diabetes: The Alarming Link Between Alzheimer’s and Diet

Michael Joseph at Nutrition Advance writes:

"If you haven’t heard of it, type 3 diabetes is what many specialists are now calling Alzheimer’s disease.

The name covers the belief that Alzheimer’s results from insulin resistance of the brain.

Alzheimer’s is a cruel, degenerative condition that devastates millions of lives around the world.

And unfortunately, it’s only increasing in prevalence; as of 2016, 1 in 9 people over the age of 65 have Alzheimer’s.

Surprisingly, the number of individuals aged 65 and over with the condition is expected to triple by the year 2050.

This article takes a look at the metabolic theory of type 3 diabetes, and how we might be able to prevent (or potentially halt) the condition.

What is Type 3 Diabetes?

Type 3 diabetes—or Alzheimer’s disease—is a chronic condition in which brain neurons slowly degenerate and die.
As a result, we see progressive memory loss and rapid declines in cognitive ability.

I’ve personally seen the terrible effects of Alzheimer’s. As a young boy, I remember seeing my great grandfather hospitalized with late-stage Alzheimer’s.
And then from the start of my late teenage years, I saw my granddad—a strong, well-built man—slowly succumb to the disease.

Sadly, the condition can hit anyone.

Someone being physically fit or having an intelligent mind is not relevant; the disease doesn’t discriminate, and it takes no prisoners.

A Cruel Condition
Experiencing a slow deterioration, patients eventually lose the ability to interact with their environment, communicate, and even remember their family.
Ultimately, Alzheimer’s disease is fatal, and patients usually die from a resulting complication such as pneumonia.
Worse still, it’s not only the patient that suffers.
Alzheimer’s caregivers often have to spend all their time and money to look after their family member, and it’s a very emotionally and physically demanding job.

Key Point: Alzheimer’s Disease is a devastating condition that is rapidly increasing in prevalence. It slowly and progressively robs people of their ability to think, move, communicate, and live everyday life.

Why is Alzheimer’s ‘Type 3 Diabetes’?

There are three types of diabetes:
Type 1 diabetes occurs when the pancreas cannot produce insulin.

When the body cannot produce enough insulin and becomes resistant to insulin’s effects, a type 2 diabetes diagnosis follows.

Type 3 diabetes is now being used to describe Alzheimer’s, due to the brain insulin resistance link. Generally speaking, diagnosis usually occurs in those over the age of 65, but the disease can develop over decades.

More and more researchers are saying that type 3 diabetes is one of the “diseases of civilization.”

This term refers to the fact that how we live our life can significantly impact our health.
For instance, our diet, exercise plan, and sleep can either dramatically increase or reduce our risk of diseases such as:
Alzheimer’s
Cancer (some types)
Cardiovascular Disease
Diabetes
Rheumatoid Arthritis
These ‘diseases of civilization’ are part of the metabolic syndrome, and glucose and insulin dysregulation profoundly influence all of them.

The Harms of the Modern Western Diet

For the most part, these problems stemming from glucose and insulin issues relate to the food we eat.
And unfortunately, the modern Western—perhaps global—diet revolves around industrially processed food.
In fact, a study analyzing consumer purchases shows that 77% of all grocery purchases are either moderately (16%) or highly (61%) processed.
These foodstuffs contain significant amounts of sugar and refined carbohydrates, leading to large spikes in blood sugar and insulin levels.
Over time, this can lead to worsening insulin resistance and eventually, metabolic disease.

Key Point: What causes Alzheimer’s disease? While there may not be a single answer, the modern Western diet likely plays a huge role.

The Alarming Link Between Type 3 Diabetes and Diet
there is a strong connection between type 3 diabetes and the food we eat.
But what, precisely, does the science say?

Can We Reverse Type 3 Diabetes With Diet?"

Please go and read more, find out more, all with relevant links here

All the best Jan

Sizzling Lamb Steaks

Lamb can be expensive, but the taste is (usually) delicious...

Now, let me tell you a little story! Talking with a friend recently she was telling me how she is doing her best to reduce the amount of sugar her 17yr old son often consumes. By no means is he overweight, but she feels (and I agree) that having too much sugar in your diet/menu plans is not the most healthiest of choices. She has encouraged him to go shopping with her and lets him choose at least five vegetables or fruits which she then incorporates in the dishes she prepares. Apparently this is working well, he enjoys the challenge of the choice and she appreciates the help in carrying shopping bags home ...

By the way she is allowing him a once a week treat of a donut EEK !!!

I have suggested she try some of these low carb ones here ...

But to get back to the subject of lamb! If you enjoy the taste of lamb do try this recipe, the accompanying salad is so colourful and tasty, and don't you just love the sound of sizzling steaks!

By the way my friends son loves choosing oranges ... so it's a winner in their house too! LOL!

Ingredients:

Serves Four
2tsp ground cumin
2tsp hot chilli sauce
4 lamb steaks

For the salad

3 carrots
1 cucumber 
2 oranges, segmented
2 roasted red peppers, cut into chunks
75g (3oz) olives
2 tbsp balsamic vinegar 

Method:

1.  Sprinkle the cumin and chilli sauce on both sides of the steaks, marinate for 15 minutes (if you have time).

2. Preheat the grill then cook the lamb steaks for 8-12 minutes, turning halfway through, until the meat is tender.

3. Meanwhile, make the salad. Using a peeler, cut the carrots and cucumber into long thin strips. Using a sharp knife, cut the top and bottom off each orange, cut away all the peel and pith, then cut out each segment of orange (hold the fruit over a bowl as you do this to catch the juice; use it in the dressing).

4. Mix the carrots, cucumber, oranges and roasted pepper and olives in a salad bowl and drizzle with the orange juice and balsamic vinegar.

5. Allow the meat to rest for 3-4 minutes, then slice and arrange on top of the salad. Serve immediately.

Each serving, as per recipe above:
Carbohydrate 17.9g Protein 32.6g Fibre 5.3g Fat 12.5g

If you are not too keen on cucumber or olives you could perhaps substitute them for fresh mint leaves and juicy pomegranate seeds!

Original recipe idea here

Enjoy ...

All the best Jan

Why Didn’t Statins Protect Dad from Clogged Coronary Arteries?

The Guidelines:

We can say that the American Heart Association and the American College of Cardiology have concluded that virtually every older person should be on a statin, regardless of risk factors. You could be a vegetarian and a marathon runner and it wouldn’t matter. The guidelines encourage all men over 63 to take a statin and all women over 70 to be on such drugs.

The Cholesterol Hypothesis Under Fire:
Over the last couple of decades we have seen a number of health professionals resist the tidal wave of enthusiasm for a statin in every medicine cabinet. Most of these physicians have been general practitioners or internists. But there is now a cardiologist and lipid specialist who has joined their ranks.

Robert Dubroff, MD, was an associate professor of medicine in the Division of Cardiology at the University of New Mexico in Albuquerque, NM. He is a lipidologist, which means he understands cholesterol and its impact on blood vessels better than most health professionals. Dr. Dubroff recently retired and has written some intriguing articles. His most recent is titled “Cholesterol Paradox: A Correlate Does Not a Surrogate Make” (Evidence Based Medicine, March, 2017).
A Cardiologist Challenges His Colleagues

Dr. Dubroff introduces his article this way:

“The global campaign to lower cholesterol by diet and drugs has failed to thwart the developing pandemic of coronary heart disease around the world. Some experts believe this failure is due to the explosive rise in obesity and diabetes, but it is equally plausible that the cholesterol hypothesis, which posits that lowering cholesterol prevents cardiovascular disease, is incorrect. The recently presented ACCELERATE trial dumbfounded many experts by failing to demonstrate any cardiovascular benefit of evacetrapib despite dramatically lowering low-density lipoprotein cholesterol and raising high-density lipoprotein cholesterol in high-risk patients with coronary disease.”

Dr. Dubroff refers to a randomized clinical trial called ACCELERATE. It undermined the very foundation of the cholesterol hypothesis of heart disease. That’s because the new drug evacetrapib was just about the perfect medicine. It lowered “bad” LDL cholesterol 37% and also raised “good” HDL cholesterol by 130%. No single drug has ever accomplished such impressive changes in the directions most cardiologists strive for.

The trouble was that despite such stellar numbers there was no benefit in terms of things patients care about. The drug did not reduce cardiovascular events or reduce deaths in high-risk patients.
More Bad News for the Cholesterol Theory:

Dr. Dubroff also points out that:

“Many experts cite numerous RCTs [randomized controlled trials] of statins in support of the cholesterol hypothesis, but we should not ignore the dozens of cholesterol-lowering trials that do not…Even when researchers demonstrate a statin mortality benefit, the findings are underwhelming. A recent analysis concluded that statins would only postpone death by a median of 3.1 and 4.2 days for primary and secondary prevention, respectively.”

That was after years of statin use. For example, the famous 4S study produced survival gains of 27 days after 5.8 years of simvastatin therapy (BMJ Open, Sept. 24, 2015). That extra month of life was in very high-risk patients who either had already experienced a heart attack or were suffering severe symptoms of heart disease. In trials where people were at lower risk of a heart attack, the life-extending potential of statins was substantially less than a month. That was even after years of treatment.

Read the full article here: https://www.peoplespharmacy.com/

Graham

Hi! I’m Melissa but you can call me Lissy.

I gained a new friend today.

"Hi! I’m Melissa but you can call me Lissy. I am a food (sugar) addict who currently weighs 197 pounds (at this writing) down 52.4 pounds! -The reality is I really didn’t want to reveal my weight. WHO DOES!!! But if you are reading this, and you are on the same page as me or worse, please keep reading! I’m writing this for YOU!- My weight high was 249 pounds on August 7, 2015. I’m on a journey to reach my goal weight through lifestyle change. I can’t tell you how many times I have given up on diets. I have tried all the fads. Listened to nutritional advice that included low fat, lots of fruit, lots of veggies and that sugar is ok in moderation, keep counting calories…. Guess what? I was a complete failure.

But what I realize was I was not the failure. I counted calories until I became a fat person. The rules to the game of weight loss didn’t work for me. Actually those supposed rules made me fat!!!! On July 11, 2016 after nearly a year of incessantly counting calories I decided to try something my brain didn’t like the thought of. You see for a year I counted calories in the My Fitness Pal app… And I lost a whole 11 pounds. But when you still weigh 238 pounds and can’t seem to budge the scale for months you are frustrated and DONE! Ready to just eat and not care anymore. But something clicked in my brain and I decided to just give myself 30 days to try a detox. No sugar or refined carbs for a month. It’s the type of thing that causes people to shudder when you tell them you don’t eat bread, or pasta, or cookies. So, I did this for 30 days…. And guess what? I became 8 pounds lighter, I had brain clarity, I was no longer hungry all the time. I was able to smell bread baking and not think about eating it. 

So when 30 days came to an end I decided to go another 30 days. And another 30 days. And here I am! A half a year later, no sugar or refined carbs. I’ve researched and tested by blood and tweaked my nutrients. I eat no sugar. I eat lots of delicious food. Real food. And I’ve lost 52 pounds!!!!! I absolutely do not count calories. In fact when I do input my food into the my fitness pal app, it yells at me and says I’m eating too much fat. And the weight keeps dropping. My cholesterol, blood pressure, vitamin levels and blood sugar are perfect! We just passed the holidays and I survived thanksgiving and Christmas without sparing food intake and I continued to lose weight! I want you to know as you read this, if you are someone who has suffered and struggled with weight loss, wanted to fit into your clothes and be a happier healthier human."

Check out Melissa here.

Eddie

Kale and Spinach Soup

Kale and Spinach are very nutritious, and this recipe suggestion is from Anne Aobadia at Diet Doctor site. It is for Vegan Style Kale and Spinach Soup ... she says "Is it possible to combine a vegan and keto life style? In the long run that isn't something we (Diet Doctor) recommend due to the difficulty of getting enough nutrients, like protein and B12. For single meals it works great though, as in this lovely green soup."

I know some of our readers are vegan, some vegetarian, some follow the LCHF lifestyle - some don't - food choices are for the individual. The low carb team do live the LCHF lifestyle.

A variety of recipe ideas are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

However, I hope you may enjoy this soup soon ... it's especially good if you may still be experiencing cooler and stormy weather, as some parts of the world are currently having.

Here are the ingredients :

Serves Four

(13 carbs per serving)
3¼ oz./ 90 g coconut oil
½ lb / 225 g kale
½ lb / 225 g fresh spinach
2 avocados
3 1⁄3 cups / 800 ml coconut milk or coconut cream
1 cup / 240 ml water
fresh mint or dried mint (optional)
1 teaspoon salt
¼ teaspoon ground black pepper
1 lime, the juice

Fried kale
3¼ oz. / 90 g kale
2 chopped garlic cloves
1 oz. / 30 g coconut oil
½ teaspoon ground cardamom (green)
salt and pepper

If you don’t like coconut milk you can of course make this soup with heavy (double)  cream or full-fat sour cream, and butter instead of coconut oil. The soup will then be vegetarian, not vegan!

For cooking instructions please use this link here

Kale and Spinach, both full of good nutrients, read more about Kale here and more about Spinach here

All the best Jan

Guide to Carbs in Vegetables

If you’re going low carb, The Ultimate Guide To Carbs In Vegetables will guide you in choosing which vegetables are best to incorporate in your diet. Each value is the net carbs per 100g using chronometer.com  Net carbs is the total carb value, minus the fibre.

Vegetables are definitely the healthier (and better choice) when preparing meals. However, it must be noted that the different types of vegetables have different nutritional values.

Please read lots more, with relevant links, at Ditch The Carbs Site here

All the best Jan

Raspberry 'Sponge' Fingers : Low Carb and Sugar Free

Some may call them a cake, others may call them sponge fingers ... how about a good low carb and sugar free treat!

Libby at Ditch The Carbs site has developed a lovely recipe using coconut flour, and she doesn't disappoint.

Here are the ingredients you will need for 12 servings:

( 3g net carbs per slice )

110g / 1 stick / 4oz butter melted
1/2 cup coconut flour
3-5 tbsp granulated sweetener of choice or more, to your taste
2 tsp vanilla or more
1 tsp baking powder
8 eggs
1 cup frozen raspberries

Please see cooking instructions and more here

If you'd like help with measurement conversion see here

If you would like to know more about cooking with low carb (alternative) flours please see here

Whatever you do - please don't forget to put the kettle on!

All the best Jan

Diet ‘reverses diabetes in just 10 weeks’, claims new study

TYPE 2 diabetes can be reversed in 10 weeks with a high-fat and low carbohydrate diet tailored to the patient, claims a study.

The research, the first of its kind, could pave the way for an overhaul in the management of the condition which is linked to obesity and affects almost three million people in the UK.

Most diabetics are advised to eat a balanced diet, including carbohydrates.

However, scientists, who carried out the study on 238 patients, found that restricting carbohydrates and increasing fat led to dramatic improvements.

Half the patients saw their condition reversed after just 10 weeks and were able to reduce or stop taking diabetes drugs.

Eighty nine per cent of those in the study, who had been reliant on insulin due to the severity of their disease, were able to dramatically reduce or stop taking it.

Professor Sarah Hallberg, an expert in obesity medicine, who led the study at Indiana University, said: “This is the first time we have seen such a drastic change in such a large group of people outside bariatric [weight loss] surgery.

“It is something we would never previously have known was possible. I was so blown over by the results and we should now think about using this approach as a standard of care as it outperforms current treatment.”

She added: “Diabetes is a state of carbohydrate toxicity. Insulin resistance is a state of carbohydrate intolerance.

"Carbohydrate intake is the single biggest factor in blood sugar levels.”

Type 2 diabetes is a serious disorder leading to high blood glucose levels because the body is unable to make proper use of insulin, the hormone which metabolises sugar.

Without insulin, sugar derails the metabolism causing life-threatening conditions such as cancer, heart and liver disease.

Current guidance states there is inconclusive evidence to recommend a specific carbohydrate limit.

Professor Hallberg said this advice needs to be changed because she believes Type 2 can be reversed, in many if not most situations, especially if treated early.

The results of the study, which will be finalised over the next year, have excited experts.

Professor David Haslam, chairman of the National Obesity Forum, said: “This study is highly significant and suggests carbohydrates are damaging. We urgently need to conduct more studies to confirm this finding and this I hope will lead to a complete overhaul of the management of Type 2 diabetes.”

The charity Diabetes UK is funding another clinical trial to assess the impact of a low-calorie diet.

The study of 280 patients from 30 GP practices will also assess whether the diet could be delivered through routine NHS care.

The results are due in 2018.

http://www.express.co.uk/

Graham

Cauliflower Chicken Alfredo : Swaps Pasta for Cauliflower

When you live the LCHF lifestyle you look for alternatives, or swaps, to foods like pasta and rice, for example take this Chicken in creamy Alfredo sauce. Instead of pasta it has been made with the lower carb alternative vegetable cauliflower, and it tastes good ...

Why not give it a try!

Ingredients:
Serves Four
14g carb per serving

1 oz. / 30 g butter or olive oil
1⁄3 lb / 150 g bacon, diced
11⁄3 lbs / 600 g chicken breasts
4 garlic cloves
7 oz. / 200 g fresh spinach
salt and pepper
2 cups / 475 ml sour cream or heavy whipping cream
1½ lbs / 700 g cauliflower
3½ oz. / 100 g grated parmesan cheese

You will find the cooking instructions on Diet Doctor site here

Spinach is believed to be of Persian origin. By the 12th century, it spread across Europe and became a desirable leafy green known for good health; a reputation that stands firm to this day. The name Florentine is often used to describe dishes containing spinach (and a creamy sauce). It is thought that this name dates back to the 16th century and the Italian wife of France's Henry II; Catherine de Medici. The unverified tale states that Catherine introduced spinach to the Court of France and to honour her Italian heritage, she then decided to call any dish containing spinach Florentine.

Spinach belongs to the chenopodiaceae family (also known as goosefoot), a family of nutritional powerhouses including beets, chard and quinoa. It shares a similar taste profile with these two other vegetables; the bitterness of beet greens and the slightly salty flavour of chard. There are three different types of spinach generally available: savoy, semi-savoy and smooth leaf.

The popeye effect:
There is much lore regarding spinach, most famously as the source of Popeye's strength. When faced with the sight of trouble, pipe-smoking sailor-man Popeye would burst open a tin of spinach. Once consumed, his biceps would bulge and his new found strength would see him overcome his enemies. Although there is definitely lots of goodness in those leaves, the legendary statue Popeye bestowed on it is slightly inflated.

Nutritional highlights:
Spinach is available all year round but is in season during the spring (March - June). It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood. There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Others include kale, broccoli and green cabbage.

A 100g serving provides:
23 calories 3g protein 0g fat 4g carbohydrates 2g fibre

Read more about Spinach here

Read more about cauliflower here

We bring a variety of recipe ideas to this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

Hope you may enjoy this dish soon

All the best Jan

Dr. Zoë Harcombe - 'Should dietary fat guidelines have been introduced?'

 
Graham

Diabetic or Prediabetic : Eleven Foods To Avoid

Franziska Spritzler has a BSc in nutrition and dietetics. She is a Registered Dietitian and Certified Diabetes Educator with expertise in carbohydrate-restricted diets for diabetes and weight management. She recently published an article on the Authority Nutrition site that you may be interested in reading.

She writes:
"Diabetes is a chronic disease that has reached epidemic proportions among adults and children worldwide.
Uncontrolled diabetes has many serious consequences, including heart disease, kidney disease, blindness and other complications.
Prediabetes has also been linked to these conditions.
Importantly, eating the wrong foods can raise your blood sugar and insulin levels and promote inflammation, which may increase your risk of disease.

This article lists 11 foods that people with diabetes or prediabetes should avoid.

Why Does Carb Intake Matter for People With Diabetes?

Carbs, protein and fat are the macronutrients that provide your body with energy.

Of these three, carbs have the greatest effect on your blood sugar by far. This is because they are broken down into sugar, or glucose, and absorbed into your bloodstream.

Carbs include starches, sugar and fiber. However, fiber isn’t digested and absorbed by your body in the same way other carbs are, so it doesn’t raise your blood sugar.

Subtracting fiber from the total carbs in a food will give you its digestible or “net” carb content. For instance, if a cup of mixed vegetables contains 10 grams of carbs and 4 grams of fiber, its net carb count is 6 grams.

When people with diabetes consume too many carbs at a time, their blood sugar levels can rise to dangerously high levels.
Over time, high levels can damage your body’s nerves and blood vessels, which may set the stage for heart disease, kidney disease and other serious health conditions.

Maintaining a low carb intake can help prevent blood sugar spikes and greatly reduce the risk of diabetes complications.

Therefore, it’s important to avoid the foods listed below.

1. Sugar-Sweetened Beverages
Summary: Sodas and sweet drinks are high in carbs, which increase blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver and other diseases.

2. Trans Fats
Summary: Trans fats are unsaturated fats that have been chemically altered to increase their stability. They have been linked to inflammation, insulin resistance, increased belly fat and heart disease.

3. White Bread, Pasta and Rice
Summary: White bread, pasta and rice are high in carbs yet low in fiber. This combination can result in high blood sugar levels. Alternatively, choosing high-fiber, whole foods may help reduce blood sugar response.

4. Fruit-Flavored Yogurt
Summary: Fruit-flavored yogurts are usually low in fat but high in sugar, which can lead to higher blood sugar and insulin levels. Plain, whole-milk yogurt is a better choice for diabetes control and overall health.

5. Sweetened Breakfast Cereals
Summary: Breakfast cereals are high in carbs but low in protein. A high-protein, low-carb breakfast is the best option for diabetes and appetite control.

6. Flavored Coffee Drinks
Summary: Flavored coffee drinks are very high in liquid carbs, which can raise blood sugar levels and fail to satisfy your hunger.

7. Honey, Agave Nectar and Maple Syrup
Summary: Honey, agave nectar and maple syrup are not as processed as white table sugar, but they may have similar effects on blood sugar, insulin and inflammatory markers.

8. Dried Fruit
Summary: Dried fruits become more concentrated in sugar and may contain more than three times as many carbs as fresh fruits do. Avoid dried fruit and choose fruits low in sugar for optimal blood sugar control.

9. Packaged Snack Foods
Summary: Packaged snacks are typically highly processed foods made from refined flour that can quickly raise your blood sugar levels.

10. Fruit Juice
Summary: Unsweetened fruit juice contains at least as much sugar as sodas do. Its high fructose content can worsen insulin resistance, promote weight gain and increase the risk of heart disease.

11. French Fries
Summary: In addition to being high in carbs that raise blood sugar levels, french fries are fried in unhealthy oils that may promote inflammation and increase the risk of heart disease and cancer.

The Bottom Line
Knowing which foods to avoid when you have diabetes can sometimes seem tough. However, following a few guidelines can make it easier.
Your main goals should include staying away from unhealthy fats, liquid sugars, processed grains and other foods that contain refined carbs.
Avoiding foods that increase your blood sugar levels and drive insulin resistance can help keep you healthy now and reduce your risk of future diabetes complications."

Please read Franziska's full article with all information / research links here

You may also find our 'Introduction To Low Carb For Beginners' post interesting, find it here

We try and bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy.

Please note, not all may be suitable for you.

If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Michael Kiwanuka - Into You (Ariana Grande cover) in the Live Lounge

Final song for tonight, enjoy your weekend folks
Graham

Lana Del Rey - Love

Music nights here again, kicking off with a new song from Lana Del Rey
Graham

Herby Spring Greens : A Great Low Carb Side Dish

Looking back to my early years I can still remember being encouraged to 'eat my greens' ... and to be honest I didn't really enjoy them. As a child I used to love peas and carrots, and I'm sure I used to wonder why couldn't we have peas and carrots every day! Of course as the years go by your tastes change, and if you are encouraged to try out different tastes and textures this can lead to you enjoying a wide variety of different foods. 

I'm sure we all have our favourites, and yes, some foods that we don't like ... but just by looking at this colourful side dish, doesn't it make you want to eat some of these wonderful herby spring greens?

This simple side dish is ready in a flash ... why not try it with grilled fish fillets for a delicious dinner!

Ingredients:

Serves Four
15g unsalted butter
1 clove garlic, thinly sliced
1 chilli, deseeded and finely sliced
400g spring greens, leaves separated, washed and thickly sliced
14g fresh flat-leaf parsley, chopped, plus extra to garnish
14g fresh mint, chopped, plus extra to garnish

Method:

1. Melt the butter in a large wok or frying pan. Add the garlic and chilli and cook, stirring, for 5 minutes until softened.
2. Add the spring greens and herbs and stir-fry for 3-4 minutes until the greens are just tender. If the greens start to stick to the wok, add a dash of water rather than extra butter – the steam will help them cook. Serve garnished with the extra fresh herbs.

Nutritional Details:
Each serving provides
3.5g carbohydrate 2.4g fibre 3.4g protein 4.2g Fat

Recipe idea from here

I think the fresh parsley and mint used to garnish the dish really adds the finishing touch.

All the best Jan

Cauliflower Cake Bakes : Oozy and delicious!

I don't know about you but we enjoy Camembert bakes, and Brie bakes but now, how about a delicious Cauliflower Cake Bake!

Yes, in just a few easy steps, transform cauliflower into a stunning bake that makes an amazing brunch or veggie main. Cut through to reveal a gooey, indulgently creamy centre that tastes more wonderful with every mouthful - it is just so oozy and delicious!

Ingredients:
Serves Four
20g (3/4oz) unsalted butter, plus extra for greasing
70g (3oz) plain flour
300ml (10fl oz) milk
1/4 tsp freshly grated nutmeg
100g (3 1/2oz) cauliflower, coarsely grated* 
50g (2oz) Parmesan, or vegetarian hard cheese, grated
100ml (3 1/2fl oz) whipping cream
2 eggs, beaten

Method:

1. Melt the butter in a small saucepan over a low-medium heat. Stir in 20g (3/4oz) of the flour and continue to stir for 1-2 minutes as the paste cooks.
2. Gradually add 150ml (5fl oz) of the milk, stirring constantly, until smooth. Bring to the boil, then turn down the heat and simmer, stirring constantly, for 2 minutes. Add the nutmeg and season to taste. Cover with cling film and set aside to cool completely. Once cool, divide the sauce between 4 large ice-cube tray indents and freeze for at least four hours, or overnight.
3. Preheat the oven to gas 6, 200°C, fan 180°C. Butter and line the bases of 4 x 175ml (6fl oz) pudding moulds.
4. Put the grated cauliflower in a mixing bowl and add the remaining milk and flour, cheese, whipping cream and eggs. Stir to combine and season. Divide between the moulds and press a frozen cube of sauce into the centre of each so they are completely covered.

5. Arrange the pudding moulds on an oven tray and bake for 25 minutes, or until risen and golden. Rest the cauliflower cakes in the moulds for 2 minutes before using a knife to loosen them. Invert onto plates, then serve immediately.

* Tip: Save time by using a pack of cauliflower couscous, available in most supermarkets, instead of grating your own.

Freezing and defrosting guidelines:
Wrap well in cling film and tin foil (to prevent freezer burn) and freeze for up to 3 months.

Loosen the tin foil and cling film but leave to defrost in packaging at room temperature for several hours before serving. If you wish to serve the baked goods warm, place them on a baking sheet for 10 minutes in a moderate oven.

Each serving:
Carbohydrate 18.9g Protein 13.9g Fibre 1.4g Fat 19.7g

Original recipe idea here

A variety of recipe ideas are within this blog. Not all may be suitable for you.

If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

A Novel Intervention Including Individualized Nutritional Recommendations Reduces Hemoglobin A1c Level, Medication Use, and Weight in Type 2 Diabetes

ABSTRACT

Background: Type 2 diabetes (T2D) is typically managed with a reduced fat diet plus glucose-lowering medications, the latter often promoting weight gain.

Objective: We evaluated whether individuals with T2D could be taught by either on-site group or remote means to sustain adequate carbohydrate restriction to achieve nutritional ketosis as part of a comprehensive intervention, thereby improving glycemic control, decreasing medication use, and allowing clinically relevant weight loss.

Methods: This study was a nonrandomized, parallel arm, outpatient intervention. Adults with T2D (N=262; mean age 54, SD 8, years; mean body mass index 41, SD 8, kg·m−2; 66.8% (175/262) women) were enrolled in an outpatient protocol providing intensive nutrition and behavioral counseling, digital coaching and education platform, and physician-guided medication management. A total of 238 participants completed the first 10 weeks. Body weight, capillary blood glucose, and beta-hydroxybutyrate (BOHB) levels were recorded daily using a mobile interface. Hemoglobin A1c(HbA1c) and related biomarkers of T2D were evaluated at baseline and 10-week follow-up.

Results: Baseline HbA1c level was 7.6% (SD 1.5%) and only 52/262 (19.8%) participants had an HbA1c level of <6.5%. After 10 weeks, HbA1c level was reduced by 1.0% (SD 1.1%; 95% CI 0.9% to 1.1%, P<.001), and the percentage of individuals with an HbA1c level of <6.5% increased to 56.1% (147/262). The majority of participants (234/262, 89.3%) were taking at least one diabetes medication at baseline. By 10 weeks, 133/234 (56.8%) individuals had one or more diabetes medications reduced or eliminated. At follow-up, 47.7% of participants (125/262) achieved an HbA1clevel of <6.5% while taking metformin only (n=86) or no diabetes medications (n=39). Mean body mass reduction was 7.2% (SD 3.7%; 95% CI 5.8% to 7.7%, P<.001) from baseline (117, SD 26, kg). Mean BOHB over 10 weeks was 0.6 (SD 0.6) mmol·L−1 indicating consistent carbohydrate restriction. Post hoc comparison of the remote versus on-site means of education revealed no effect of delivery method on change in HbA1c (F1,260=1.503, P=.22).

Conclusions: These initial results indicate that an individualized program delivered and supported remotely that incorporates nutritional ketosis can be highly effective in improving glycemic control and weight loss in adults with T2D while significantly decreasing medication use.

Full text: http://diabetes.jmir.org/

Graham

Spring Onions / Scallions : Did You Know

Spring onions are also known as scallions or green onions. Spring onions are in fact very young onions, harvested before the bulb has had a chance to swell. Both the long, slender green tops and the small white bulb are edible, and are good either raw or cooked. They have a similar flavour to onions, but are much milder.

Availability
All year round, and easy to grow in a vegetable patch from seed.

Choose the best
Go for spring onions with firm, unblemished bulbs and bright green perky leaves. Avoid those that are slimy or wilting. The skin covering a spring onion bulb can be either white or deep red fading to white at the roots - there's no significant difference in taste. Similarly, the bulb can be quite pronounced or more like a leek in shape, with no noticeable swelling; again, this has no impact on flavour.

Prepare it
Wash, then trim off the root as well as any ragged ends at the top. Slice the bulb into rounds. Cut the green tops across (kitchen scissors are good for this) or lengthways with a knife, then lengthways again, according to what shape you'd like. If you want to make the tops into a garnish, cut into slim lengths, as above, then stand in ice cold water for 30 minutes.

Store it
In a perforated bag in the fridge. Spring onions don't last as long as onions, so use within four or five days.

Alternatives
Try shallot.

Recipe suggestions using spring onions / scallions

Cilantro & Lime Cauliflower Rice with a taste of spring onion/scallion

If you haven't been fully converted to cauliflower rice yet, why not try this
INGREDIENTS
½ head of small cauliflower
1 tbsp extra-virgin olive oil
1 garlic cloves
1 scallions, diced
Salt and pepper, to taste
1 fresh lime
Handful fresh chopped cilantro
METHOD
1. For the cauliflower rice, roughly chop cauliflower into florets, then place cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy.
2. In a pan over medium heat, add olive oil, scallions and garlic and sauté about 3 to 4 minutes, or until soft.
3. Add the cauliflower “rice” to the pan and cook for another 3-4 minutes.

4. Season with salt and pepper to taste. Remove from heat and place in a medium bowl and toss with fresh cilantro and lime juice.

Greek island salad with chicken & avocado & spring onions/scallion

This colourful salad is simply delicious.
INGREDIENTS
Serves Six
(5g carb per serving)
1.8kg roasted chicken, at room temperature
2 hearts romaine lettuces
4 tomatoes
3 spring onions
2 ripe avocados
3 tbsp lemon juice, plus extra for squeezing
200g packet feta cheese
½ tsp dried oregano
½ tsp dried mint
half a bunch of flatleaf parsley
5 tbsp extra-virgin olive oil
2 tbsp black kalamata olives
METHOD
1. Pull the meat from the chicken and shred it roughly. Trim the base from each lettuce, wash and dry the leaves, then roughly shred them. Cut the tomatoes into wedges. Finely slice the spring onions (using both white and green parts). 2. Cut the avocados in half lengthways, remove the stones and peel. Cut crosswise into slices, and squeeze with lemon juice. Crumble the feta cheese with your fingers and toss it with the dried oregano and mint. Pick the leaves off the parsley and set aside.
3. Whisk the 3 tbsp of lemon juice with the olive oil, sea salt and pepper. In a large bowl, toss the chicken, lettuce, tomatoes and spring onion, then fold through three quarters of the dressing with the avocados (carefully, so the avocados don’t break up). Season with salt and pepper, then scatter over the feta, olives and parsley, and drizzle with the rest of the dressing. Squeeze extra lemon juice on top.

Have you got any favourite recipes that use spring onions/scallions?

We bring a variety of articles and recipe ideas to this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Let’s take a look at energy expenditure.

I have often wondered about the effects of very low calorie diet. It's a fact almost all fail, starvation even medium term does not sound like a good idea to me. Have you ever wondered where the energy goes from the food (our fuel) ends up, and what is it used for. I found it interesting our liver burns up more energy than we use in physical activity such as work etc. I think this gives a good indication why exercise is not the best way to lose weight.

About 70% of a human's total energy expenditure is due to the basal life processes within the organs of the body. About 20% of ones energy expenditure comes from physical activity and another 10% from thermo genesis or digestion of food. So, with 70% of energy being used just to stay alive and only 20% of ones energy available for physical activity.

Chart taken from and more info here

Eddie   

Chicken Tonnato : A Low Carb Taste of Italy !

This Italian-style light lunch dish is perfect if you have any left over chicken or turkey. Tonnato is a creamy, tangy sauce made with capers and canned tuna, some people also include anchovies, although this recipe suggestion doesn't.

Here are the ingredients you need to serve four - 5g carb per serving.
Tonnato sauce
2 tablespoons small capers
1 can tuna* in olive oil
2 garlic cloves
¼ cup / 60 ml chopped fresh basil
1 teaspoon dried parsley
2 tablespoons lemon juice
½ cup / 120 ml mayonnaise
¼ cup / 60 ml olive oil
½ teaspoon salt
¼ teaspoon ground black pepper

Chicken
1½ lbs / 700 g chicken breasts
water
salt
7 oz. / 200 g leafy greens

* Tip/Suggestion
If you use a can of tuna in good quality olive oil, you can use the entire content of the can in your sauce and you probably won’t need to add any additional oil.
Please see recipe instructions at Diet Doctor site here

Basil is a versatile and widely used aromatic herb. Basil is an annual plant that is easy to grow from seed but is very sensitive to cold. The plant grows well in warm climates and is widely used throughout southern Europe, particularly the Mediterranean, and in many parts of Asia. There are numerous species of basil; some have scents reminiscent of pineapple, lemon, cinnamon or cloves; others have beautiful purple leaves. The variety called holy basil (tulsi) is an essential part of an authentic Thai curry. In Mediterranean regions, basil and tomato is a classic combination. Pesto, made from basil leaves and pine nuts, with parmesan or pecorino cheese and olive oil (traditionally pounded together in a mortar and pestle – the latter lends pesto its name) is another classic dish.

We bring a variety of articles and recipe ideas to this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

Felice di mangiare

All the best Jan

Low carbohydrate diet may be effective strategy for managing diabetes, research suggests

Following a reduced carbohydrate diet can help to lower blood glucose levels, providing a safe and effective strategy for managing diabetes, new research by London Metropolitan University suggests.

In an abstract published in the Proceedings of the Nutrition Society, the authors conducted a systematic review of previous intervention studies, analysing changes to participant's glycated haemoglobin levels following a switch to a lower carbohydrate diet. Glycated haemoglobin forms when haemoglobin, a protein in red blood cells, combines with glucose and is used to measure long-term blood glucose levels.

The review, which was conducted by Michelle McKenzie and Sarah Illingworth from London Met's School of Human Sciences, found that individual's glycated haemoglobin levels fell when following a reduced carbohydrate diet (up to 120g per day) with the greatest reduction of 2.2% observed in those consuming under 30g per day.

Lead author Michelle McKenzie said: "Our findings suggest that a reduced carbohydrate diet can be an effective technique for managing diabetes and new guidelines that promote lower carbohydrate intakes for both the general population, and those with diabetes, should seriously be considered.

"More long-term studies are required to ensure that the results can be confidently translated into clinical practice, however, the science at this point in time is compelling and should not be ignored."

Participants following a reduced carbohydrate diet reported a significant decrease in bodyweight, losing a median of 4.7kg over a two year period compared to 2.9kg lost by those consuming a low fat diet. A low carbohydrate diet was also associated with a decrease in the psychological stress associated with diabetes management and a reduction in negative moods between meals.

Co-author Sarah Illingworth said: "It's important to consider which food groups should be used to replace carbohydrates when altering diet. Previous research has shown that diets high in fat, particularly saturated fat, carry risks for people with Type 2 diabetes.

"Clinical guidelines should be reviewed to consider including low carbohydrate diets as a diabetes management strategy but this does not mean that it will suitable, or beneficial, for everyone. Changes to diet should only be undertaken after consulting with a qualified dietitian and taking into account individual medical needs."

http://www.news-medical.net/

Graham

Water in Meat and Poultry

Back in the early days of becoming a diabetic, nine years ago this month, I kept a very strict food diary. I logged and weighed everything I ate, calculating protein intake I made a big mistake. I was weighing the raw meat to check calories and did not know at the time, how high the water content of meat is, even after cooking. My calculations on protein intake were around 50% out. One thing is for sure, we pay a lot of money for that water, and of course, there are no calories in water. 

"Meat and poultry are composed of naturally occurring water, muscle, connective tissue, fat, and bone. People eat meat for the muscle. The muscle is approximately 75% water (although different cuts may have more or less water) and 20% protein, with the remaining 5% representing a combination of fat, carbohydrate, and minerals. The percentage of naturally occurring water in meat varies with the type of muscle, the kind of meat, the season of the year, and the pH of the meat. Fat in meat is found both between muscles and within muscles. In both locations, fat contributes to overall flavor and juiciness in meats"

Information from here

Eddie

Pie Week 2017 : The Low Carb Way

Well this week is British Pie Week, 6th to 12th March, and if you are a diabetic, or someone who is watching their carb intake, it may not be good news!!!

I believe the USA and Canada have a National Pie Day in January. Meanwhile in Australia and New Zealand they have annual meat pie contests ...

After you've read the facts below ... and think ... I'd love to eat/make a pie, I've given some links to some low carb recipes.

"It's British pie week, check out these fun pie facts

7 facts you need to know about pies!
1. The oldest pie filling and indeed recipe is Goats cheese and honey. This dates to the second century B.C, later the Egyptians used a filling of honey or figs.
2. In the 12th Century the most common filling for pie was fowl, with the legs hanging out to use as handles to eat the pie.
3. Meat pies appeared as early as the 12th Century in the UK. The crust of the pie was referred to as a coffin, which were given to servants or beggars.
4. Fruit pies or tarts were first made in the 1500s. English tradition credits with the first cherry pie to Queen Elizabeth I.
5. In 1644 Oliver Cromwell banned the eating of pies as a pagan form of pleasure, restoration leaders lifted the ban on pie in 1660.
6. 75 per cent of the British public enjoy eating pie at least once a month. 79 per cent of people are willing to pay more money for a homemade pie.
7. The most expensive pie sold for a staggering £8,195 which is £1,024 per slice to only 8 guests in 2005 at the Fence Gate Inn, Lancashire. The filling was wagyu fillet of beef with matsutake mushrooms a £4,000 of premium red wine."

Low Carb Meat Pie : see here

Spinach and Goat Cheese Pie : Low Carb see more here

Chicken and Leek Pie : Low Carb Way read more here

Chocolate Pumpkin Pie : Low Carb see more here

Lemon Meringue Pie : Low Carb version here

Basic Low Carb Coconut Flour Crust : see here

I hope you may enjoy a low carb pie soon ...

All the best Jan