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Until recently, type 2 diabetes has mainly been managed by controlling risk factors such as high blood pressure, cholesterol and blood sugar (glucose) levels usually by prescribing drugs. But this approach doesnt address the underlying causes of type 2 diabetes such as problems with the hormone insulin no longer effectively controlling blood sugar. While taking drugs can help to manage blood sugar levels, it wont help unpick the biological causes behind type 2 diabetes.

A growing body of research shows that losing weight, either through surgery or dieting, can help address some of the underlying causes of type 2 diabetes. It does this by helping the body control blood sugar levels. This is significant as controlling blood sugar by improving how insulin is made and works is key to bringing type 2 diabetes into remission.

Most of this body of research so far has looked at using meal-replacement shakes to help people with type 2 diabetes, which is why this approach may be prescribed by a doctor. But, more recently, researchers have begun investigating other diets such as low-carbohydrate diets in achieving remission. Although research in this area is still emerging, study results have so far shown a low-carbohydrate diet to be promising.

To better understand which diets are best at helping people achieve type 2 diabetes remission, our recent review looked at over 90 papers describing the effects of various diets on type 2 diabetes. We found that although the better quality research tended to focus on meal-replacement shakes used in clinical trials, other approaches (such as low-carbohydrate diets) were also shown to work well.

Our review found that meal-replacement diets helped around one in three people successfully achieve remission, while low carbohydrate diets were able to help around one in five people achieve remission. People who lost weight using both of these diets were able to stay in remission for up to two years if they maintained their weight loss.

Low calorie and Mediterranean diets were also able to help people achieve remission but at much lower rates. Only around 5% of people on low-calorie diets stayed in remission after one year, while only 15% of people on a Mediterranean diet stayed in remission after a year.

One of the big challenges we faced when writing our review was defining what remission is. Knowing how to define it was important so we could understand which diets worked best in helping people achieve remission.

The reason this was difficult is because the definition varies between different expert groups and research studies. Most define remission as a reduction of blood sugar levels below the range to diagnose diabetes but some definitions state that this needs to be done without the use of drugs, while others do not. Other definitions say weight (especially fat around the midsection) must be lost to achieve remission.

Another challenge we faced when defining remission was that some reports suggest low-carbohydrate diets can normalise blood sugar levels even without weight loss. This happens because when we eat carbohydrates, theyre broken down into sugars which cause our blood sugar levels to rise. A low-carbohydrate diet means less blood sugar appears in the bloodstream, leading to improved blood sugar control.

For that reason, we initially defined remission using the definition each study used. Then, we compared the numbers of people whose blood sugar levels normalised without drugs for at least six months which most consider to be true remission.

While low-carbohydrate diets help people achieve remission, theres concern that blood sugar levels could potentially rise again as soon as more carbohydrates are eaten. This is why we suggest in our review that rather than call this remission, it should perhaps be called mitigation of diabetes, as type 2 diabetes is still present but the negative effects are being well managed. We think that remission can only be achieved if fat is lost from around the organs. This allows insulin to be made and used effectively again.

But because carbohydrates are also a major energy source in our diet, eating less of these often results in consuming fewer calories which typically results in weight loss. So if someone is able to maintain a low-carbohydrate diet long term, they will not only reduce blood sugar levels and risk of complications for their diabetes, but may also achieve remission.

Read more: Type 2 diabetes: short-term low-carb diet linked to remission but only if weight is lost

Regardless, the evidence that we looked at in our review made clear that there are many ways a person can significantly improve their blood sugar levels through diet and that this can lead to remission in many cases. The key thing we found with each type of diet is that at least 10-15kg of body weight needed to be lost to achieve remission.

However, although weight loss seems to be the best predictor of success, it assumes fat loss from the pancreas and liver. It will be important for future studies to compare how these diets work for different ethnic groups, as type 2 diabetes can happen at lower body weights in different ethnic groups, who may have less weight to lose.

Not everyone may be able to achieve remission, but people who are younger (less than 50), male, have had type 2 diabetes for less than six years and lose more weight are more likely to be successful. This could be because these people are able to reverse the causes of their diabetes, recovering more of the pancreass ability to make insulin and the livers ability to use it. But this doesnt mean others wont be successful if they improve their diet and lifestyle, and lose weight.

Whether or not a person achieves remission, reducing blood sugar levels is important in managing the negative effects of type 2 diabetes and reducing risk of complications. But when it comes to choosing a diet, the most important thing is to pick one that suits you one that youre likely to stick to long term.

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Type 2 diabetes: more than one type of diet can help people achieve remission - The Conversation UK

Nobody really cares about prisons the opening of Frances Crooks article is heartbreaking (The reform of prisons has been my lifes work, but they are still utterly broken, 10 August). She says the state of our prison system remains her most bitter regret. I thank her for her courageous account. What I would like to point out in particular is my shock and disbelief at prisoners diet.

Expenditure on prison food has been decreasing. Until 2004, in most prisons, meals were prepared by prisoners. Privatisation has meant that most prisons now use external services. In 2006, cooked breakfasts, including porridge, were dropped and replaced with the unpopular breakfast pack, valued at 27p. The 2021 offering Crook describes (white bread, small portion of cereal, UHT milk) sounds remarkably similar. In 2016 HM Inspectorate of Prisons reported that in some prisons as little as 1.87 per inmate per day was spent on food. Food services in hospitals, by comparison, spend an average of 9.88 per patient.

The fact that only white bread is offered in prison is concerning. A recommendation for the provision of wholemeal bread in prisons can be found as early as 1878. Quantity is a constant complaint in prisoner reports. One wrote: Received seven chips, one sausage and a spoon of beans for my tea. Prisoners have also reported that they were often unable to sleep because of hunger.Eugenia RussellBushey, Hertfordshire

In 2001, at the annual conference of the Howard League for Penal Reform, I gave a paper, The Path from Care to Prison, which made many of the same points as Frances Crook and your correspondents (Letters, 12 August).

It pointed out the massive overrepresentation of people with a background in care in the custodial system, and argued that this could be traced to neglect of their education in care and in prison, and their high risk of school exclusion. Leaving care with no qualifications, as 75% did at the time, and often barely literate, condemned them to long-term unemployment and a high probability of returning to prison.

Edward Timpsons recent report on school exclusion showed how little has changed. The link between care and prison remains inescapable but it is still a truth that the majority of commentators and policymakers are unwilling to face.Sonia JacksonThornbury, Gloucestershire

Have an opinion on anything youve read in the Guardian today? Please email us your letter and it will be considered for publication.

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Prisoners diet and their background in care are still being overlooked - The Guardian

Youve likely heard people talk about counting their macros and micros when discussing their diets. This refers to micronutrients and macronutrients, two broad categories of nutrients that are essential for your body to function as healthily as possible.

Macronutrients and micronutrients are needed in different quantities, and both serve the body in unique ways. We need macronutrients to help with energy, to provide the body with fuel which is needed for growth, especially for growing children and pregnant women, says Jerlyn Jones, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics. Micronutrients, then, help support overall health and play important roles in cell metabolism and neurological functions.

Consisting of vitamins and minerals, micronutrients as a whole help produce energy to power through your day, Jones adds. They also aid in wound healing, bone formation, regulating your immune system and eye, skin and cardiovascular health. Both macronutrients and micronutrients can reduce your risk for a handful of diseases.

Harnessing these nutrients is important, which is why you'll need to be able to differentiate between them plus, identify the healthiest staples in each category, all while learning why they're essential in your diet.

It's likely that you've heard of individuals "counting" macronutrients. Macronutrients refer to broad categories of nutrients, including fats, proteins and carbohydrates, that the body needs in large amounts to provide energy and calories, explains Elroy Vojdani, M.D., a functional medicine physician and founder of Regenera Medical in Los Angeles.

Because they're not always used to power you through the day, many are unaware of the significant role that micronutrients play. These are minerals and vitamins that help your body run smoothly, so to speak, and are needed in smaller amounts for cellular function beyond energy creation. Macronutrients are to create chemical energy, which we use to fuel our body, whereas micronutrients are those that are necessary for the cells themselves to function and do what we want them to, Dr. Vojdani says.

To keep it simple: Carbohydrates, fats and proteins are the three major macronutrients.

Exactly how much of each macronutrient you need each day varies, Dr. Vojdani explains, based on how old someone is, how much they weigh, what diet theyre on and how much exercise they do daily. According to the Dietary Guidelines for Americans, adults macro range should be 45% to 65% carbs and 20% to 35% fat. The recommended amount of protein is 0.8 grams per kilogram of body weight, which you can calculate by multiplying your weight in pounds by 0.36, per info published by Harvard Medical School.

Water is sometimes considered a macronutrient, too, since your body requires it in large quantities and its a vital component for all body tissues, says Alexander Ford, D.O., R.D., an osteopathic resident physician at Cleveland Clinic and registered dietician.

Water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals are the four categories of micronutrients. These nutrients are essential for your immunity, growth, and other vital functions, but your body doesnt need them in large quantities, Ford says you'll need anywhere from 15 mg to 100 milligrams a day or less.

How many micronutrients you need each day varies on your own dietary habits and lifestyle factors, Ford says. The Dietary Reference Intakes offers recommendations for each nutrient.

Balance is key when counting your macros and micros, since you need them all in a healthy diet. Consuming a balanced diet including fruits, vegetables, dairy, protein foods and whole or enriched grains helps ensure the body has plenty of nutrients to use, Jones says.

Dont skimp on any one group amid carbs, proteins, and fats, as your body needs more macronutrients than less. Not getting enough micronutrients could lead to vitamin and mineral deficiencies, experts say. Vitamin A, for example, is an especially vital micronutrient to count, as it supports better eye health as we age; plus calcium and magnesium, which helps muscles and blood vessels relax and prevents chronic high blood pressure, Jones says.

Editor's note: Weight loss, health and body image are complex subjects before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

The Mediterranean Diet has been ranked the Best Diet Overall by U.S. News & World Report for the past few years, including 2021. It focuses on minimally processed, plant-based foods, Jones says, and includes foods rich in macronutrients and micronutrients, including:

The diet limits added sugar and highly processed foods high in sodium, sugar and saturated fat, Ford says.

Talking to your doctor about nutrition and any proposed changes to your diet is always a good idea, Jones says. Targeting your macros and micros in a balanced detailed dietary routine can work to help some individuals supercharge their health, but usually this work is done under the guidance of a qualified nutritionist it can be tough to balance dietary limits with any other pre-existing conditions on your own.

If you begin to count macronutrients or micronutrients and find yourself experiencing symptoms including fatigue, weakness, dizziness, headaches, brittle hair and nails, hair loss, skin conditions, gastrointestinal problems or any other unexplained change in your health status, reach out to your primary healthcare provider. There may be a vitamin or mineral deficiency that needs to be addressed, Jones explains.

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Micronutrients and Macronutrients: What's the Difference and Which Is Most Important - GoodHousekeeping.com

Even before COVID-19 unleashed itself on the globe, the world had swerved off course to meet its target of zero hunger by 2030. Hunger is increasing, while nutritious food remains out of reach for many of the worlds poorest.

Figures from a multi-agency UN report show that global food insecurity rose as much last year as in the previous five years combined. The number of undernourished people increased by as many as 161 million, reaching up to 811 million or around ten per cent of the worlds population. The most pronounced rise was in Africa, where one fifth of the population is undernourished.

The UN report also estimated that under the current trajectory the world will fall nearly 660 million people short of the SDG 2 objective of ending hunger for all by 2030. That includes a deficit of 30 million due to COVID-19s lasting effects.

Other studies have highlighted how rapidly global lockdowns exacerbated hunger issues in individual countries. As early as April 2020 the month after COVID-19 was declared a pandemic nearly half of rural households in Kenya and 90 per cent in Sierra Leone faced missed meals or reduced portion sizes, according to one estimate.

Many lower-income countries increasingly face a so-called double burden of malnutrition, whereby undernutrition and obesity coexist. In a 2019 report, this was estimated to be experienced by more than a third of low and middle-income countries. Nutrition specialists increasingly refer to a malnutrition triple burden, which recognises micronutrient deficiencies.

The pandemic has served to expose the vulnerabilities in food systems which are rooted in conflict, climate extremes and economic slowdowns. Coming on top of these factors, COVID-19 has contributed to one of the largest increases in world hunger in decades, says the UN report.

Given that the outlook for malnourishment was already alarming, as underlined in the same UN report for the previous year, food remains unaffordable and inaccessible for many. Yet, at the same time, the world already produces enough to feed everyone on the planet.

Apart from health complications, malnutrition causes severe economic impacts through reduced productivity, estimated by one study at up to US$850 billion annually among businesses in developing countries.

Additionally, food access is a gendered issue, with women farmers often especially at risk of hunger in crises due to discrimination and limited access to resources. Yet women play a pivotal role in food security comprising almost half the agricultural workforce in developing countries, while more than 60 per cent of employed women in Sub-Saharan Africa work in the sector.

That problem has been highlighted during the pandemic, with the food insecurity gap between men and women widening from six to ten per cent in 2020, according to the UN.

Drastically cutting food loss and waste could improve food security for millions around the world. The UN Environment Programme (UNEP) estimates that 17 per cent of global food production is wasted, equating to almost 1 billion tonnes in 2019.

Earlier estimates cited by the World Bank indicated that around one third of global food supply is lost or wasted. COVID-19 further disrupted supply chains and led to some farmers destroying unsold crops.

Progress towards halving per-capita food waste by 2030 has been patchy at best, added the World Bank.

Solutions are impeded by a lack of data, particularly from developing countries. Few governments have robust data on food waste to make the case to act and prioritise their efforts, says UNEP, while the World Bank refers to a surprising lack of studies that seek to link changes in loss and waste with effects on how food systems operate.

This waste is significant from an environmental perspective too, accounting for up to ten per cent of global greenhouse gas emissions, according to UNEP. The size of this impact is underlined by the commonly cited statistic that if food loss and waste were a country, it would be the nation with the third-largest volume of greenhouse gas emissions.

Improvements in agricultural productivity need to be balanced against the critical need to minimise environmental deterioration.

Recent research has cited food production as the main culprit for biodiversity loss over the past half-century, being identified as a threat to 24,000 of the 28,000 species thought of as at risk of extinction. Agriculture also takes up half of the worlds habitable land, with the global food system estimated to account for about a third of human-made carbon emissions.

Furthermore, rainforest covering the equivalent of 1.5 times the area of Spain was cleared in the Amazon between 1978 and 2020, around three-quarters of which was to make way for cattle ranching. In 2019, primary forest the size of a football pitch was lost every six seconds in the tropics, according to data from the University of Maryland. And more than a quarter of forest loss globally from 2001 to 2015 resulted from rising production of commodities such as beef, soy most of which is grown to feed livestock and palm oil.

The growing prevalence of monoculture the planting of single crops over wide areas also threatens biodiversity and raises vulnerability to pests, pathogens and disease. This is a concern in locations such as Asia and Latin America, where large industrial farms have been growing single crops across thousands of hectares of land.

In many parts of the world, biodiverse agricultural landscapes in which cultivated land is interspersed with uncultivated areas such as woodlands, pastures and wetlands have been, or are being, replaced by large areas of monoculture, farmed using large quantities of external inputs such as pesticides, mineral fertilisers and fossil fuels, said the Food and Agriculture Organization (FAO) in a 2019 report.

Maintaining crop diversity can help build long-term resilience in food systems providing substitutes when others fail or fall victim to disease and pests. But just nine plant species of the more than 6,000 that have been cultivated for food make up two-thirds of global food production, according to the FAO.

Despite the multiple, sizeable problems faced within food systems globally, international efforts will address these issues this year, including the global climate change talks, COP26, and the UNs Nutrition for Growth Summit.

Key among these is the UN Food Systems Summit in New York this September. However, this event has been mired in controversy: small-scale farmers, indigenous and civil society groups boycotted a pre-summit in July, while scientists boycotted or withdrew from proceedings amid concerns that the meeting favoured big high-tech agribusiness.

Meanwhile, public health, nutrition and environment specialists have been working towards defining what constitutes a nutritious diet in a bid to help countries develop frameworks for sustainable diets. One of these is a guidance tool that has been applied in regions including Sub-Saharan Africa, South Asia and Latin America.

Another is a reference diet by the EAT-Lancet Commission that sets out a daily recommended diet, in which items can be swapped depending on culture and preferences. It estimates that adopting this could avoid more than 11 million deaths per year by 2030.

However, affordability remains a key hurdle, with a study indicating that many of the worlds poor would currently have to spend more than their total per-capita household income to afford such healthy diets.

The UN report also estimates that a healthy diet is unaffordable for a staggering figure of more than three billion people worldwide. With the world population continuing to expand, sustainable, healthy and affordable food solutions are needed to turn the tide and end global hunger. This years events will hopefully at least put these issues firmly at the top of the global agenda.

Read more:
Feeding the future: facts and figures - SciDev.Net

Carlos Ruiz, a 43-year-old martial arts instructor from Mlaga, shares with Men's Health how a transformation challenge helped him get into shape and feel like himself again.

All my life I have dedicated myself to Kyokushin karate. I have been an international competitor for many years, training between 6 and 8 hours a day. However, I began to put my training and nutrition to one side because I was very focused on my business; I only thought about working and didn't make time for exercise. I have always been in excellent physical and mental shape, and losing all that I felt like a different person. I didn't have the motivation to train, to eat healthily and correctly, but above all I lost the motivation to find myself.

I decided to change my whole lifestyle. By giving everything of myself to my students and clients, I was losing all my physical shape and ceasing to give an example of discipline to them. I wanted to teach that martial arts not only involve teaching the technique and discipline of training, but that nutrition plays an important part in achieving those results too.

During quarantine, with the business closed, my wife and I took refuge in sports. We trained together every morning, increasing the intensity as time passed, which helped us to feel more balanced. But I still looked at myself in the mirror and I didn't like what I saw; that person wasn't me, and I couldn't find the necessary strength to change my diet.

It wasn't until January 18th, 2021, just two days after my birthday that I changed my diet completely, but I was only able to do it thanks to Jos my trainer. He knew how to redirect me on the right path, and from there he explained to me the importance of having a balanced diet, what macronutrients were, and how we would benefit if we did everything according to the goals set.

Before quarantine, I would train 3 to 4 times a month, doing some cardio and weights. During quarantine, we trained 6 times a week doing functional and cardiovascular workouts. But it was only when I joined Ultimate Performance Marbella that I learned the importance of consistency and frequency in training in order to get the best possible results in the shortest amount of time. Since then, we have worked out 3 or 4 times a week, combining strength and hypertrophy training.

The fact that I was continually improving physically, mentally, and aesthetically kept me motivated, as did the fact that I was getting stronger; I had never deadlifted before, but I can now lift 396 pounds (180 kgs). And if I am ever not 100 percent motivated, I have Jos my trainer, who helped me find my enthusiasm for training again.

But what I like the most about having met this incredible person is that I hadn't connected so well with someone in training for many years. As I have already mentioned, I'm professionally dedicated to martial arts, I'm a 5th Dan black-belt in my discipline, and I teach many students, but I also need someone who continues to bring out the best in me, to motivate me and teach because one cannot stop growing both professionally and personally. With Jos, I have also learnt that there are great professionals much younger than me who can take you to the top. My achievements are his achievements because without him this wouldn't have been possible. Thank you, Jos!

In relation to my weight, from the beginning, Jos explained to me that what the scale indicated didn't matter to us at all, the weight wasn't as important as our fat percentage and level of muscle mass should be. It was from then on that I understood that everything I did in my past was wrong. I weighed 152 pounds and I have managed to arrive at 134 pounds, a total of 18 pounds lost. I also almost halved my body fat, reducing it from 23 percent to 12 percent. We are currently working to increase my muscle mass, always maintaining a relatively low-fat percentage and we are already going for a target weight of 145 pounds, maintaining that body fat at 12 percent.

This experience has had many positive results that are not only physical. I have created a healthy lifestyle habit that my wife and I love. I have once again become more agile, faster, more energetic in my classes and of course my self-esteem, security and confidence in myself have increased. I have regained the active person that I used to be: I have more desire to do things, I feel much better in all aspects and this makes me happier.

The people who have seen my change were positively surprised, no one thinks that I have been able to achieve the change in such a short time. Another positive part is that they have made them want to get in shape.

I'm pleased with the progress I've made, and I want to continue to gain muscle mass and also continue to excel in weightlifting. I feel so good that I am considering trying competitive powerlifting. For me it has become a way of life.

If you are at the beginning of your own fitness journey, remember that everything requires an effort. There is nothing given away, time is that, only time, and you decide what to do with it, but living in regret, with excuses and justifying your bad habits won't make you happy. Be brave, and if you look back, let it be to remind you that you don't want to go back to being your old self. Being happy is a choice and everything in life is a matter of attitude. Mas Oyama, the founder of the Kyokushin karate style, said: It is just one more mountain that I must climb, which means that in life there will be many difficult situations and decisions, but you must look at the top and overcome the mountain because once climbed it will be left behind.

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How This Man Burned Fat and Got Jacked in Just 9 Weeks - menshealth.com

When we hear "nutritional powder supplements," most of us think of protein or meal replacement powders that you mix with water, milks, or other beverages. You can't miss them. So popular, these meal replacements are found in supermarkets, not just the local GNC or CVS. While athletes and dieters have been drinking their dinner for years, today taking a powder can mean mixing up a beverage to support a multitude of nutritional goals.

Powdered nutrition supplements that you mix with water, milk, or other beverages are a more potent option and usually contain no sugar or less than those chewy candy-like supplements. "Powder-form supplements are thought to be better absorbed than capsules since they are already partially broken down when you drink them, which means your body has less work to do during digestion," says registered dietitian nutritionist Brittany Lubeck, MS, RD.

Since protein is the leader in this powder keg of a category, let's start there. But first, you may want to learn about The Secret Side Effects of Eating Protein Bars.

Whey protein powder is generally thought to be the best form of protein proven for weight loss and muscle growth "because it contains leucine, an amino acid that promotes muscle building," says Jay Cowin, a registered nutritional therapist and director of formulations for the self-care company ASYSTEM. He recommends using one to two scoops per serving and drinking it as a meal replacement, after a workout, and before going out to eat to curb your appetite.

A meta-analysis of studies in 2017 demonstrated that protein supplementation, when combined with resistance training, resulted in marked muscle gains and strength. Lubeck, a nutritional consultant for OhSoSpotless.com, prefers whey protein because it tends to have fewer added ingredients than other protein powders and is gentler on the stomach. When she's trying to cut back on animal foods, she uses a plant-based protein like pea protein to ensure she's getting enough protein in her diet.

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Collagen is a building block for skin, hair, nails, tendons, ligaments, and muscle. It provides the structural support that keeps our skin from sagging. You start to lose it as early as your 20s, which is why it has become such a hot supplement for people of all ages. "Powdered forms of collage may be the most bioavailable and easiest for the body to process," says nutrition professor Trista Best, MPH, RD, a registered dietitian for Balance One.

While there are 28 different types of collagen, Best says the most common are types 1, 2, and 3. One and three increase the elasticity of the skin. Type 2 is found primarily in joints and bones. "Collagen is very versatile and can be added to hot or cold beverages, mixed in with shakes, and even sprinkled on food," says Best. It's most commonly mixed in with meal replacement shakes. Effective doses are between 3 and 15 grams, she says.

Nutritional yeast is a deactivated yeast that's very rich in vitamins and minerals. It's popular with vegetarians and vegans because it's a moderate source of complete protein, which helps with muscle and tissue repair and nutrient absorption, says Mary Wirtz, RDN, CSSD, a registered dietitian nutritional consultant at MomLovesBest.com.

"If you're looking to experiment with nutritional yeast, sprinkle it on a salad or mix it with your cooked quinoa dish to boost nutrition," she says. "It's a cost-effective and portable way for people to get a boost of excellent nutrition to help balance out their diet."

Flaxseed has been well-researched for reducing the risk of chronic health conditions like cardiovascular disease, preventing diabetes, and lowering cholesterol levels, according to the Mayo Clinic. "I like adding ground flaxseed to a yogurt parfait or homemade smoothie because it has a neutral, nutty flavor," says Wertz. "It's a very rich source of nutrition, including omega-3 fatty acids, dietary fiber, and protein."

Myo-Inositol is a vitamin-like substance produced by the body and found in fruits, grains, nuts, beans, and organ meats. It's involved in metabolism, breaking down and converting glucose to glycogen for energy storage. Due to that action, myo-inositol supplements are often recommended for people with insulin resistance, the primary cause of type 2 diabetes.

"Myo-inositol has been proven in studies to be effective at reducing blood sugar levels in people with type 2 diabetes, improving insulin resistance in women with polycystic ovarian syndrome (PCOS) and even preventing gestational diabetes in pregnant women," says registered dietitian Diana Gariglio-Clelland, RD, a Certified Diabetes Care, and Education Specialist and nutritionist on staff at NextLuxury.com.

One study of postmenopausal women with metabolic syndrome in the journal Menopause demonstrated that myo-inositol supplements taken daily for six months improved insulin sensitivity, reduced triglycerides by 20%, decreased diastolic blood pressure and improved HDL (good) cholesterol levels. "Considering how many people have prediabetes or type 2 diabetes, myo-inositol may be an effective way to prevent these health problems; it's safe and has no side effects for most people," says Gariglio-Clelland.

Creatine is an amino acid found in red meats and seafood, and it's also a popular dietary supplement that studies suggest can increase muscle mass and improve athletic performance in high-intensity activities. "It plays a critical role in the body's ability to create cellular energy," says registered dietitian Joel Totoro, RDthe Sports Science Director atThorne Research. The chemical is also found in the brain as well as the muscles, and more and more research suggests a link to improved cognition and brain health, he says.

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Best Nutritional Powder Supplements, According to Nutritionists - Eat This Not That - Eat This, Not That

If you find yourself unable to be too far away from a bathroom at any given moment, especially when youre eating, you may be dealing with irritable bowel disease (IBD). The unpredictable urge or flare-up of this condition can be anxiety-inducing, leaving you worried to leave the home and affecting your personal life.

According to the CDC, IBD is a term thats used for two conditions Crohns disease and ulcerative colitis. Both are conditions that deal with chronic inflammation in the gastrointestinal (GI) tract that leads to damage. The only difference between the two is that ulcerative colitis has damage in the large intestine and rectum where Crohns disease can affect any part of the GI tract, but it often impacts the small intestine most.

The exact cause of IBD is still unknown, but new research has indicated that there may be a culprit behind the onset and increased risk of IBD.

Previous studies have indicated that dietary factors play a role in the onset of IBD, but the connection between processed foods and IBD had limited evidence. Thats why a new study published in the BMJ in July 2021 wanted to determine if ultra-processed foods led to a high risk of IBD.

Researchers collected dietary information from 116,087 adults across the world who were aged 35 to 70 years old and living in 21 low, middle, and high-income countries. The study spanned from 2003 all the way until 2016, with researchers assessing participants every 3 years, and collecting outcome data until 2019.

During the span of the study, 467 participants developed IBD 90 with Crohns disease and 377 with ulcerative colitis. When researchers analyzed their diets they saw that higher intakes of ultra-processed foods were associated with an increased risk of IBD.

For example, those who ate five or more servings of ultra-processed foods had an 82% increased risk of IBD compared to those that ate less than 1 serving. If the servings ranged from 1 to 4 each day, the risk increased by 67%. Higher risks were associated with certain subgroups of ultra-processed foods including:

Although this study may shine a light on the link between IBD and processed foods, further research needs to be conducted.

Its likely youve heard of processed foods which are defined by food that has been changed from its natural state. This could be the inclusion of substances such as salt, sugar, or oil.

The NOVA classification of processed foods by the Food and Agriculture Organization of the United Nations categorizes foods as the following:

The Dietary Guidelines for Americans 2020-2025 recommends that people focus on including nutrient-dense foods in their diets such as whole grains, fruits, and vegetables and limit foods with added sugars, saturated fats, and salt. Avoiding ultra-processed foods and eating a whole foods plant-based diet can help someone to achieve this.

According to the Crohns and Colitis Foundation, there are several categories of food that may end up triggering symptoms such as diarrhea, cramping, and bloating. They are:

The Crohns and Colitis Foundation also suggests following these few simple tips to prevent IBD complications:

New research has shown that eating ultra-processed foods may lead to an increased risk of IBD. Although more research needs to be conducted to confirm this link, ultra-processed foods have years of research that pairs it up with other health conditions such as obesity, diabetes, and heart disease. Eating a whole foods diet as well as identifying any IBD triggers with a journal or the help of a Registered Dietitian can help someone to find a diet that suits them.

Bottom line: Replace processed foods with a whole foods plant-based diet

Kicking the habit of processed foods is hard -- Thats why weve compiled 6 tips to cut junk food from nutritionists.

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Secret to Avoid IBS: Ditch Processed Foods - The Beet

There seems to be a bit of a love/hate relationship with inflammation. At its core, inflammation is a necessary part of our body's natural responses. When our bodies have an injury, it uses inflammation as a way to communicate the problem to our immune system.

Although we need certain levels of inflammation, it can exist at very unhealthy levels in our bodies as well. Chronic inflammation, which lasts longer than several months, is directly linked to health issues like diabetes and cardiovascular disease.

This can be caused by a number of things like injury, age, body mass, and diet. Keep reading to learn about the worst eating habits that can cause inflammation, and for more healthy eating tips, make sure to check out The 7 Healthiest Foods to Eat Right Now.

If you're still cooking with margarine, you may want to reconsider. Many types of margarine contain trans fats, which are known to cause systemic inflammation. And although you can now find some in stores without trans fats, it's important to read the labels to be sure.

A study from The American Journal of Clinical Nutrition found that trans fats have a strong connection to inflammation in both premenopausal and postmenopausal women. This study found that although there was an increased risk factor for women with higher BMI, the inflammatory effects of trans fats still applied to all levels of BMI.

Regularly eating highly processed carbohydrates like white bread can also lead to a number of unwanted health issues. According to a study found in Mediators of Inflammation, processed carbohydrates and refined sugar can increase our risk of systemic inflammation.

This is because when we eat carbs with higher amounts of added sugar, it quickly raises the blood sugar levels in our bodies. As our bodies work to process these sugars, it responds with inflammation.

RELATED: The Best and Worst Bread in America in 2021-Ranked!

Some people may not realize that inflammation can be caused by more than just the types of food you're eating. If you're eating late dinners or snacking before bed, you may experience increased inflammation.

A study published in PLOS One found a relationship between eating larger meals in the evening and increased inflammatory levels. Not only that, but it was also discovered that our levels of CRP (a natural biomarker of inflammation and other chronic illnesses) increase with the number of calories consumed after 5 p.m.

RELATED: Eating Habits to Avoid Before Bedtime

There are naturally occurring compounds called Advanced Glycation End Products (AGE) that are found in certain foods when high amounts of heat are added. For example, you can find high levels of AGEs in certain oils, butter, margarine, mayonnaise, and red meat.

Consuming too many AGEs has been linked to causing inflammation in the body and one of the food groups with the highest levels of AGEs is red meat. A food's levels of AGEs are also directly affected by the method of cooking, with things like grilling, broiling, and pan-frying being linked to increased levels of AGEs. Cooking meat, especially red meat, with these methods may have inflammatory effects.

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The Worst Eating Habits for Inflammation, Says Science - Eat This Not That - Eat This, Not That

LAFAYETTE, Ind. Dr. Sarah Hallberg, the medical director at Virta Health, was recently awarded the Sagamore of the Wabash award for her work in diabetes research.

The Sagamore of the Wabash first started in 1946 with then-Indiana Gov. Ralph Gates. Gates was on his way to a conference of Kentucky, Indiana and Ohio officials when he learned that the then-Kentucky governor, Simeon S. Willis,planned to award gates the Kentucky Colonel, the state's highest honor.

Not to be outdone by Kentucky, Gates named Willis the first recipient of the Sagamore of the Wabash. Since then, thousandsof people have received this honor, including David Letterman, Muhammed Ali, and now, Dr. Hallberg.

According to its description, TheSagamore of the Wabash is the "highest honor, which the governor of Indiana bestows. It is a personal tribute usually given to those who have rendered a distinguished service to the state or to the governor."

"Among these who have received Sagamores have been astronauts, presidents, ambassadors, artists, musicians, politicians, and ordinary citizens who have contributed greatly to our Hoosier heritage."

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There is no official record of how many have been presented with this honor, as each governor has kept their choicesdocumented using different methods.

"I was just floored," Hallberg said about she show felt when she won the award. "I'm so lucky to have had this career where I can really help people improve their lives, and be a real patient advocate."

Before joining Virta Health, Hallberg worked at IU Health Arnett Hospital where she founded the Supervised Weight Loss Program.This clinic served as the host for Virta's clinical trials.

"What I came across was carbohydrate restriction," Hallberg said, "and we opened the clinic as a carbohydrate-restricted clinic. That was the nutrition intervention that we were using. What we were seeing in patients was just remarkable. When we were putting them on a therapeutic, carbohydrate-restrictive diet, their diabetes was going away."

These clinics took place about a decade ago, according to Hallberg, and up until thatpoint, Type 2 Diabetes was seen as a chronic and progressive disease. Seeing the effects a carb-restricted diet has on patients motivated Hallberg to expand her research to beyond her clinic in central Indiana.

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Dr. Stephen D. Phinney, the chief innovation officer and co-founder of Virta Health, and Hallberg have worked and continue to work on a number of published papers together to help get the news of reversible diabetes through carb-restriction out there.

"The biggest thing is that this study, in central Indiana, changed the American Diabetes Association guidelines," Hallberg said. "We did this research that impacted the guidelines that haveimpacted so many Americans. And that happened here in central Indiana."

Four years ago, Hallberg was diagnosed with advanced lung cancer. She explained howher diagnosis and her work experience being a patient advocate both affected her.

"Being a patient advocate for so long and just wantingto empower and teach them (the patients) with the science," Hallberg said, "really came into play for me four years ago when I became a patient myself. So all the advocacy I've done for my patients, I was really fortunate in that I could turn that into being an advocate for myself with an advanced cancer diagnosis."

Margaret Troupis a reporter for the Journal & Courier. Email herat mtroup@jconline.com and follow heron Twitter@MargaretTroup2

See more here:
Hallberg given Sagamore of the Wabash for work in diabetes research - Journal & Courier

The bacteria, archaebacteria, viruses, and fungi that live in the human gut collectively known as the gut microbiota have a profound effect on both physical and mental well-being.

Research suggests that by feeding the beneficial members of this community, dietary plant fibers can help stave off chronic health conditions, such as cardiovascular disease, type 2 diabetes, and obesity.

However, Western-style diets are often high in fat and deficient in these plant fibers.

The idea of supplementing otherwise unhealthy snacks, such as cookies and chips, with fiber might seem straightforward, but the relationship between diet, the microbiota, and individual health is highly complex.

Scientists at the Center for Gut Microbiome and Nutrition Research at Washington University School of Medicine in St Louis, MO, are investigating this relationship with a view to developing prebiotic snack products.

In previous work, they identified sources of fiber that are not only cheap and readily available such as typically discarded peels, rinds, and husks but also boost the gut microbes that adults with obesity tend to lack.

In their new research, which appears in Nature, they tested how snacks supplemented with some of these fibers affected the gut microbiota of mice and humans, looking at their possible physiological effects.

Since snacks are a popular part of Western diets, we are working to help develop a new generation of snack food formulations that people will like to eat and that will support a healthy gut microbiome that affects many aspects of wellness, says senior author Prof. Jeffrey I. Gordon, M.D., who directs the Edison Family Center for Genome Sciences & Systems Biology at Washington University School of Medicine.

The snack food manufacturer Mondelz International, which owns brands such as belVita, Cadbury, and Oreo, partly funded the work.

In the first phase of their research, the scientists used gnotobiotic mice, which are raised in sterile conditions so that they lack any gut microbes of their own.

They colonized the guts of these mice with microbes from people with obesity, then fed the animals the type of high fat, low fiber diet that is associated with overweight and obesity.

Next, they consecutively introduced snacks to the mices diet that were supplemented with pea fiber, orange fiber, or barley bran. Between each type of snack were washout periods during which the mice only ate the high fat, low fiber diet.

This approach allowed the researchers to track the effects of each fiber type on the gene pool of the animals gut microbiota, which they did through analyses of microbial DNA in fecal samples.

They discovered that each snack led to an increased abundance of the genes necessary to make enzymes for digesting that particular fiber. Presumably, this was because the fiber gave bacteria with the right genes a competitive edge over the others.

In the second phase of the research, the researchers carried out similar experiments involving 12 human volunteers who were overweight or had obesity.

To avoid any changes arising from differences in their diets, the volunteers ate a strictly controlled diet that was high in saturated fat and low in fiber.

The researchers then monitored genetic changes in their microbiota before, during, and after a 2-week period, during which they also ate snack bars supplemented with pea fiber.

The team observed similar changes in the volunteers gut microbiota to those that they had seen in the mice, with an increased abundance of the genes needed to digest this fiber.

Finally, the scientists investigated whether eating snacks containing several different types of fiber would lead to more significant changes in the microbiota than eating pea fiber alone.

A group of 14 volunteers first ate a snack containing a combination of two fibers: pea fiber and inulin, which occurs naturally in onions, bananas, asparagus, artichokes, and chicory root. Later, after a washout period, they ate a snack containing four fibers: inulin, pea fiber, orange fiber, and barley bran.

This part of the study showed that the more types of fiber in the diet, the greater the abundance of bacterial genes that play a role in fiber metabolism.

These genetic changes were closely correlated with changes in the levels of proteins in the blood that contribute to a wide range of key physiological processes.

For example, there were significant changes in the levels of proteins involved in glucose metabolism, immunity, blood coagulation, blood vessel function, and the biology of bone and nerve cells.

Overall, the experiments reveal how responsive the gut microbiota is to changes in dietary fiber, even in individuals who are accustomed to eating a low fiber diet.

In principle, the fibers can be incorporated into a variety of snack formats familiar to consumers chips, bars, biscuits, etc., Prof. Gordon told Medical News Today.

One of the limitations of the study was that the volunteers ate a tightly controlled diet in addition to the fiber-supplemented snacks. In the real world, diets are much more complicated.

However, the researchers are already exploring whether their preliminary findings hold up when people can eat what they like.

Follow-on studies involve administering the snack food prototypes to participants who are consuming their normal diets, said Prof. Gordon.

This approach can provide insights about the robustness of the effects, and dose dependency, of fiber snack formulations on the gut microbiome and host physiology under more realistic consumer settings, he added.

The study identified protein biomarkers of possible physiological changes in participants blood. However, it is currently unknown whether such changes would reflect genuine health benefits.

Only clinical trials can reveal whether such snacks might help prevent type 2 diabetes or obesity, for example.

In an accompanying article, Avner Leshem and Eran Elinav from the Weizmann Institute of Science in Rehovot, Israel, conclude:

[These] findings provide valuable mechanistic insights into the microbial contributions to human dietary responses. This will probably lead to long-term, randomized clinical trials that assess causal links between distinct food ingredients, microbiome modulation, and downstream health-related outcomes for humans.

Read more here:
Could adding prebiotics to snacks improve gut health? - Medical News Today

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