Introduction
Recent studies have shown that specific nutrients in food — namely calcium, omega-3 fats, fiber and vitamin D — are especially powerful at addressing the effects of high blood sugar. When combined, these nutrients have the power to reverse these effects, as well as aid in weight loss.
These four supernutrients found in Prevention’s Diabetes DTOUR Diet can help you take control.
Bone-up on Calcium
Scientists aren't sure how calcium burns body fat. Some believe it reduces the fat-producing effects of a steroid hormone called calcitriol, says Barbara Quinn, R.D., author of “The Diabetes DTOUR Diet.”
Researchers at the University of Tennessee in Knoxville found that obese people who went on a low-calorie diet that contained three daily servings of calcium-rich dairy lost 70 percent more weight and 64 percent more body fat than those who ate just one serving of dairy a day.
How much you need each day:
Women and men: 1,200 mg
Food sources: Fat-free milk and low-fat dairy, spinach, kale, broccoli and white beans
In the landmark DASH (Dietary Approaches to Stop Hypertension) study, funded by the National Institutes of Health, participants who followed a diet packed with low-fat dairy products and other healthy food choices were able to lower their blood pressure in just eight weeks. Calcium can't take all the credit for the improvement, but it definitely made a difference, experts say.
Take note: Avoid calcium supplements made with unrefined oyster shell, bone meal or dolomite. They may contain lead or other hazardous substances. Ignore chelated calcium supplements, too: They're pricier yet no more effective than other forms of calcium.
FYI: The average female body contains about 2 pounds of calcium; the typical male body, just over 2-1/2 pounds.
Getting the D you need
A landmark study from Tufts-New England Medical Center showed that low levels of vitamin D raise a person's risk of type 2 diabetes by as much as 46 percent.
"Researchers believe vitamin D quells cellular inflammation that contributes to diabetes," explains Quinn. Plus, your body needs D to absorb calcium—and together, they can help fight diabetes: According to the Nurses' Health Study, an ongoing investigation of more than 83,000 women, those who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33 percent less likely to have developed diabetes than those taking in less of both nutrients.
Just as with calcium, many of us — an estimated 60 percent of Americans — aren't getting enough vitamin D, according to a survey by the Centers for Disease Control and Prevention. If we're low on vitamin D, our shortfall of calcium makes sense — vitamin D's most important function is to help the intestines absorb calcium. People who are deficient in vitamin D typically absorb just 10 to 15 percent of their dietary calcium, compared with 30 to 40 percent for people who are meeting their D needs.
How much you need each day:
While there’s no recommended daily allowance for vitamin D, the government uses a measure based on what’s needed to keep bones healthy.
Women and men ages 50 to 70: 400 IU
Women and men ages 71 and over: 600 IU
Food sources: Salmon, mackerel, sardines, tuna, fortified whole grain cereal, fortified fat-free milk, and Swiss cheese
Take note: Avoid cod liver oil. While it's superrich in vitamin D (1 tablespoon contains about 1,400 IU), it may cause an overdose when taken on top of the D made by your body and the amount you get from food.
FYI: In the 1930s, after vitamin D was added to milk to protect against rickets, food manufacturers began adding it to everything from peanut butter to hot dogs, even beer
Get more vitamin D in some of these scrumptious, diabetes-friendly dishes
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Chew the (good) fat
New science published in the American Journal of Clinical Nutrition showed that women who ate a balanced diet including omega-3 fatty acids lost 1-1/2 more pounds of torso fat than women on the same exact diet, but minus the omega-3s.
These healthy fats slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day, says Quinn. "Omega-3s also reduce inflammation, a major risk factor for diabetes, and appear to improve insulin resistance," she says.
How much you need each day:
Women: 1.1 g
Men: 1.6 g
Food sources: Tofu, enriched eggs, shrimp, salmon, tuna, walnuts, flaxseed and flaxseed oil
4 ways to up your omega-3s:
•Use olive, soybean or canola oil for cooking and baking instead of corn, safflower or sunflower oil for an extra 100 to 1,300 mg of omega-3s per serving.
•Add 1 tablespoon of walnuts, sesame seeds or other nut to your salad and drizzle with 1 teaspoon olive or flaxseed oil for a whopping 1,000 mg or more of omega-3s.
•Mix 1-1/2 tablespoons of ground flaxseed or 1 teaspoon of flaxseed oil into a smoothie for an extra 800 to 3,000 mg of omega-3s.
•Choose omega-3–enriched eggs. Made by hens whose feed is has added flaxseed and canola oil, one egg has around 400 mg of omega-3s, 10 times the amount of a regular egg.
Take note: Omega-3s found in fish are more easily absorbed and more effective in lowering triglycerides and protecting against heart-disease than the omega-3s found in vegetarian sources like nuts and greens. But consult your doctor before taking a fish oil supplement; it can interact with other medications such as aspirin
Fiber: Fill up to slim down
Foods high in fiber are nutrient-rich, filling and low in calories, a combination that makes them weight-loss wonders. According to a study done at the University of Minnesota, people who stuck to higher-fiber diets lost two to three pounds more per month than those who followed lower-fiber diets. Fiber triggers hormones that control appetite, which also helps with weight loss, adds Quinn.
Plus, both soluble and insoluble fiber help control blood sugar. The soluble type dissolves in water and forms a thick gel during digestion, which can interfere with and slow down carbohydrate and glucose absorption in the intestines, explains Quinn. Insoluble fiber doesn't dissolve in water. It stays solid and moves quickly through the digestive tract, so intestines have less time to absorb carbohydrates, and blood sugar levels stay even. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that the people who ate the highest percentage of cereal fiber were 61 percent less likely to develop type 2 diabetes.
How much you need each day:
Women and Men: 25 to 30 grams
Sources: Whole grain breads and cereals, brown rice, barley, oatmeal and oat bran, apples, pears, citrus fruits, carrots, beans and artichokes.
6 easy ways to get your fiber fill:
•Add 1/2 cup of chickpeas to a pot of your favorite soup to boost its total fiber count by 6 grams
•Steam your broccoli, cauliflower and carrots before eating them for an extra 3 to 5 grams of fiber per serving, up to twice the amount in the raw veggies (heat makes fiber more available)
•Use uncooked oatmeal instead of bread crumbs in meat loaf. Add 3/4 cup of oats per pound of lean ground beef to boost the total fiber count to more than 8 grams.
•Top your fat-free ice cream with sliced fresh berries. One-half cup of raspberries provides 4 grams of fiber; the same amount of strawberries or blueberries packs 2 grams.
•Select a breakfast cereal that provides 5 grams or more of fiber per serving
•Switch to whole grain break that contains at least 2 grams of fiber per serving
Take note: Increase your fiber intake gradually, over a period of a few weeks, and drink plenty of water to minimize gas, bloating, constipation, and other uncomfortable side effects. This allows the natural bacteria in your gut to adjust to the change.
FYI: Some researchers have calculated that if the average person doubled her fiber intake, she could shave 100 calories from her diet each day, adding up to 10 pounds of weight lost per year!
Load up your grocery cart with these fiber-rich foods
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Source: Prevention magazine
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updated 8:34 a.m. ET, Mon., March. 2, 2009
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