You Want To Know!
As a member of the LCDA, you should be proud knowing you are taking a proactive lead in healing the prediabetes or diabetes of yourself or a loved one or a patient. And, you have come to the right organization. By learning about The Eight Essentials, and how to bring positive changes to your diet, lifestyle, supplementation, you will learn information that may help you reverse prediabetes and can help you to reverse or control diabetes.
New Expert Interviews!
The low carb diet is the foundation diet for people who have prediabetes or diabetes. The LCDA promotes a nutritional, fun, tasty way to implement the diet.
The LCDA knows that change can be difficult! That is why we are here to help make sense of diabetes and help educate you about how simple life changes can have profound effects on your health and on reversing and controlling your diabetes. We know that you may start only dipping your toes into the water of healing. We are here to lend hope, support and offer answers and confidence in your success.
Dr. Morstein Interviewed Dr. Alvin Berger About Medium Chain Triglycerides
Dr. Alvin Berger has a PhD in Lipid and Nutritional Biochemistry and a National Institutes of Health Post-doctoral Fellowship in lipid signaling molecular biology. He has opened up several new fields of lipid research, such as the anti-inflammatory effects of plant fatty acids, particularly sciadonic acid. His son has Type 1 diabetes and he feels MCT oils can help people with diabetes. His talk was exceedingly educational and very interesting. It should be ready to go on the website under Supplementation in 1-2 days.
Medical Article #1: Different Types of Dietary Oils
Essential #1: Low Carb Diet
Although for decades the ADA advocated a low fat high carb diet (and overall still, unfortunately, does), the fact is that dietary oils are a great food to incorporate into the diet of all patients with diabetes. Oils do not break down to carbohydrates, provide satiation with meals, gives lasting energy, and have many other valuable benefits.
Let’s talk about a few types of dietary oils:
1. Partially hydrogenated oils–this are very bad, dangerous oils that the FDA has said must be removed from all foods by June, 2018. It is formed by taking a vegetable oil, putting it in a tank, pressurizing it, adding nickle and then forcing some hydrogen atoms to merge with the oil. It is also known as trans fat, vegetable fat, and vegetable shortening, and margarine; they are semi-solid fats. This oil has an increased risk of causing cardiovascular disease in patients, as it raises LDL (bad) cholesterol and lowers HDL (good) cholesterol. It is found in processed foods, although many companies are removing it as per the upcoming FDA due date. Unfortunately, some companies are adding fully hydrogenated oils into their ingredients, since that is okay with the FDA. Fully hydrogenated oils, completely solid fats, occur when hydrogens have been fully added to the liquid oil is then mixed with a vegetable oil and interesterified so it acts like a partially hydrogenated oil. Unfortunately, interesterified oils have been shown to significantly raise the glucose levels in people (see study directly below), so obviously contraindicated in patients with diabetes. The LCDA strongly recommends everyone AVOIDS foods that contain “fully hydrogenated oils” in the ingredient list.
2. Saturated Fat: Saturated fat is a long-chain fatty acid found in animal products, such as meat, poultry, dairy (especially cheese), as well as other foods: processed desserts, coconut oil, palm oil, and potato/corn/other chips. Nuts can contain saturated fats, but much less than the foods just listed. Saturated fats have recently been cleared of being associated with cardiovascular disease. The LCDA recommends that people eating a low carb whole foods are fine eating saturated fat, ensuring the foods that contain them are ideally organic and of top quality.
3. Omega-3 oils: Long-chain oils high in omega-3s are very healthy oils for diabetic patients to eat. Omega-3 oils are associated with reducing insulin resistance, reducing lipids, being anti-inflammatory, elevating mood and being a natural anti-depressant and anti-anxiety agent. Omega 3 oil is a key oil to eat daily. Foods high in O-3 oils contain leafy greens, walnuts and walnut oils, oily fish, omega-3 eggs, grass fed/finished meat and poultry, pasteur fed dairy, flax seeds and oils, and chia seeds. The LCDA recommends diabetic patients eat omega-3 foods daily and take fish oils pills as supplements.
4. Medium Chain Triglycerides: MCT are fatty acids with only 6-10 carbon chains long. MCT oils are absorbed very easily from the intestines, and go directly to the liver where they are broken down into ketone bodies.
Ketone bodies are burned very effectively by the body and are produced significantly less than ketones made during ketoacidosis. Ketone bodies help regulate glucose, reduce hypoglycemia episodes, help lose weight, help with increasing cognition and fighting against Alzheimer’s and Dementia, enhance endurance athletes, and improve insulin resistance.
MCT are not stored in fat cells as other types of fats are. You may be surprised to learn that coconut oils are NOT a good source of MCT as only 10-15% of coconut oil is MCT. Supplementing your diet with coconut oil is NOT a good way to increase MCTs.
MCT oils are found in mammalian milk, such as human, cow, goat, sheep, and horse. MCT can create intestinal problems if over-dosed, particularly diarrhea, so slowly titrate up on the dose, a maximum of 1-3 TBSP a day for adults. Children should have lower doses.
In the next newsletter, the LCDA will discuss Omega 6 and Omega 9 oils, other helpful oils.
The LCDA recommends diabetic patients, unless contra-indicated for some reason, ingest a variety of fats without guilt; it is a very helpful macronutrient. Fatty acid supplementation, whether with omega-3 fish oils, or MCT oils, may be helpful based on your physician’s guidance and direction.
Medical Article #2: Curcumin
Essential #7: Supplements
The spice tumeric (curcuma longa) contains in it curcumin, which is a polyphenolic compound. A polyphenolic compound contains a benzenoid ring chemically, combined to hydroxyl groups (remember your high school chemistry!). There are two other curcuminoids aside from curcumin, desmethoxycurcumin and bis-desmethoxycurcumin. Some products contain all three types, but many only include curcumin.
Curcumin has poor bioavailability; that means it is difficult for the intestine to absorb it.
Curcumin is used in making curry type meals, oftentimes mixed with cumin, cardamon, coriander, ginger, and peppers (as well as other spices). A stir fry with curry sauce is a very healthy meal for patients with diabetes. Black pepper, in particular, is good to add as it enhances the flavor and also helps curcumin be absorbed into the body.
That is why many different companies combine curcumin with black pepper (oftentimes listed as piperine) in their product. Other companies attach the curcumin to phospholipids/liposomals. These fatty forms all increase the absorpability of curcumin from the intestines. Most physicians recommending curcumin are choosing a product with a heightened capacity to be absorbed.
Curcumin has been shown in studies to reduce insulin resistance. It can lower tumor necrosis factor alpha, an inflammatory cytokine produced in adipose tissue which promotes insulin resistance in cells. TNF-a also promotes inflammation throughout the body, including in fatty liver, a common condition among overweight and obese T2DM patients. Curcumin is also a strong antioxidant and has been shown to help reduce the diabetic complications of fatty liver, kidney disease, and is a preventive against diabetic retinopathy. It has been shown to reduce the risk of Alzheimer’s disease, which is also considered, by some, “Type 3 diabetes” although the LCDA does not agree with that designation. Curcumin is considered an anti-cancer supplement and poorly controlled diabetes does increase the risk of developing cancer.
The therapeutic dosage of curcumin depends on the patient, the condition being treated, its severity and if other integrative treatments are also occurring. The range of dosing is from 200-5000 mg/day from supplements, best taken with a meal. One can also add tumeric to smoothies, stir fries, sauces, adding in black pepper and a little oil. It turns everything yellow!
The LCDA believes that curcumin is a safe supplement with multifactorial benefits to patients. There is no known contra-indication for taking curcurmin.
General Interest Article #1: So You Want To Eat Low Carb
Essential #1: Low Carb Diet
Dr. Richard Feinman, and 25 other physicians, wrote the definitive article scientifically proving that the low carb diet is the best diet for diabetes. It is called Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base. http://www.sciencedirect.com/science/article/pii/S0899900714003323
With a name like the Low Carb Diabetes Association, obviously the LCDA promotes low carb diets for patients with diabetes. It doesn’t matter the type, it doesn’t matter the gender, it doesn’t matter the age of the patient; a low carb diet is safe and effective for all diabetic patients.
A low carb diet generally has a carbohydrate intake of less than 50 grams, ideally around 30-45 gm. For patients choosing to eat a higher fat, moderate protein, low carb ketogenic diet, the daily intake of carbohydrates can be even lower, down to 10-20 grams a day.
What are the best steps to begin eating low carb? Here are some easy tips on what to do:
1. Find a medical practitioner who is a diabetic expert and who can help guide you on a low carb diet.
2. Talk to your family and friends. Let them know that you wish to be a victor over diabetes and either reverse it (if you are T2DM) or control it (if you are T1DM). You want to be on less medication. You want energy, prevention of complications, a return to maximum health. You want your life back. You need your family and friends to understand and respect your dietary choices as a foundational guideline for achieving your wonderful goals and support your endeavors.
3. Clean out your house! It’s obviously more difficult to avoid eating carbohydrates if your home is riddled with bread, pasta, potato chips and pastries. Removing the temptations is very helpful. Also create boundaries. If your husband every night asks if you want a bowl of ice cream while watching TV, gently tell him to please stop doing that!
4. Buy books and find recipes on-line. There are many helpful websites with great ideas for low carb foods, and many cookbooks, as well. Here are a few websites that have cookbooks or recipes to get started:
- http://www.healthesolutions.com (check out their ebooks!)
- http://margeburkell.com/21-unexpected-ways-to-make-oopsie-rolls/ (nifty oopsie bread recipes)
- https://www.buzzfeed.com/christinebyrne/cauliflower-not-carbs?utm_term=.qxNBVejze#.lv3B4XKxX (many cauliflower recipes)
5. Shop! A low carb food list includes:
- Organic grass fed/finished beef and poultry
- Fish (low in mercury)–check out this fish buying guide from the Natural Resources Defense Council: https://www.nrdc.org/sites/default/files/walletcard.pdf
- Omega-3 organic eggs
- Organic Soybeans
- All nuts and seeds BUT cashews and chestnuts–buy nut and seed flours, too to make nut “grain” products.
- Low Carb protein powders
- Vegetables–All are good except avoid potatoes, sweet potatoes, yams, corn.
- Fruit–tomatoes and avocadoes (in general avoid fruit otherwise, although some patients can eat a little berries at lunch).
6. Grain free alternatives: Shirataki noodles, cauliflower rice, flax seed crackers, zucchini noodles.
7. Fiber powder–a grain free diet requires the addition of a fiber powder to protect your gut’s microbiome.
8. Sauces: there are companies that sell low carb cooking simmer sauces. Imagine Foods, for example, has a Thai Coconut Curry sauce that is healthy and low carb, and easily dresses up a stir fry.
9. Spend some time in the kitchen with an attitude of having fun. Experiment. Make some almond flour bread, some macadamia nut granola, stir fries with shitaki noodles, smoothies, cauliflower bagels, oopsie bread lasagna, omelets, nut flour or cauliflower pizza crust, and avocado ice cream (see recipe below). Don’t just eat chicken and vegetables all the time; it’s boring! Spice up your diet with tasty foods.
10. Celebrate! Delight as your glucose numbers come crashing down, your medications being reduced or removed, your waist shrinking, your energy increasing, your self-esteem growing, your A1C falling, your blood pressure normalizing…so much good happens on the low carb diet!
By embracing the new diet, and having fun finding new meals, eating the low carb way can be a wonderfully exciting path for you to enjoy for many healthy years to come.
This is a Type 1 oriented website for children. Please be aware their forum, unlike the LCDA forum, does not really promote a low carb diet. However, their newsletter is free and contains a lot of information, as does their website.
A website and newsletter on diabetes designed for medical practitioners.
LOW CARB RECIPES
Recipe #1 | Avocado Ice Cream
Makes about a quart
Need an ice cream maker
*Two very ripe avocados
*1 can lite coconut milk (or use full-fat if you want), chilled
*Juice of half a lemon (about 1 Tbs)
*Equivalent of 1/2 cup sugar WITHOUT using sugar (Use stevia, monk fruit, xylitol, combination products equivalent to that amount of sugar)
*1/8 tsp vanilla extract
1. Cut the avocados in half lengthwise. Use a spoon to scoop the flesh out of the skin and into your blender. Add the remaining ingredients and process until smooth.
2. Pour everything into an ice cream maker and freeze according to manufacturers directions.
3. If you can wait, let it firm up in the freezer for 30-60 minutes before eating. If you leave it in the freezer for very long (say overnight) be warned that it will get rock solid and you’ll have to defrost before eating.