Thursday, July 21, 2016

Cut diabetes risk by replacing carbs with 'healthy' fats

There is no doubt that as boring or repetitive it is to hear that moderation is key -- it is just too important to ignore. Then, finding the balance of healthy carbs, healthy fats and healthy proteins can be just as tricky, but oh so important. Many times finding the right foods to eat and in the right proportions for us can be hard to do, but a good rule of thumb to know would be to attempt to choose foods that are less processed and with ingredient labels that are "pronounceable" and limited in number. Particularly if you have diabetes or suspect you may have it, read the ingredient label! If you don't know what an ingredient is, look it up. Everyone knows how to "google" something, right?

How about when it comes to diabetes? What are the right foods to eat, the foods to limit and even eliminate? What about quantities? In a study conducted for cutting the risk of diabetes, a sound recommendation of replacing carbs with healthy fats has been made. This new study "suggests that replacing even a moderate amount of carbs with fats from vegetable oils, nuts and soybeans can reduce the risk of diabetes." 

A thought-provoking finding made by researchers discovered that "for every 5 percent of dietary energy that was switched from carbohydrates or saturated fats to more mono or poly-unsaturated fats" led to a substantial reduction in diabetes risk and an additional reduction of 6.8 percent for the risk of cardiovascular diseases. Physician Darius Mozaffarian, Dean of the Tufts Friedman School of Nutrition Science & Policy at Tufts University, believes that making improvements to insulin resistance is important for healthy living. 

What is insulin resistance? Insulin is key to what makes our metabolism work. Our bodies are geared to using food as energy in the most effective way, but it doesn't always happen. Hence, insulin resistance throws the "body out of whack" by not taking up glucose properly. "When the cells can't take up glucose, they release fatty acids into the bloodstream, which results in low HDL levels and high triglycerides, and when the liver thinks there's not enough glucose it makes new fat and you end up with a fatty liver." It is a bad cycle - period. 

To learn more about cutting diabetes risk, read the article.

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