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diabetes
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Monckeberg
Part II
Six Simple Things You Can Do
To Reduce Your Risk Of Diabetes
In the previous article we discussed the pathology of diabetes mellitus and its effect on the vascular system (delivery system). In this article we will discuss some of the simple changes you can make to lower your risk for this killer disease and or its complications.
What you can do!
1. Avoid Simple Sugars
Diabetes is a disease of the delivery system!
A normal artery is soft and compliant. It can expand when more blood flow is needed or constrict when less or even no flow is required. As you can see from my own arteries and the arteries from the Finnish study, there is calcification in the wall of the artery.
This keeps the artery from expanding or constricting when needed. As this progresses the artery gradually becomes more and more narrow, allowing less and less blood flow. This affects all the organ systems of the body and as is very often seen in diabetes, the heart, kidneys and lower extremities take the brunt of all this decreased blood flow.
Control of blood glucose and insulin levels is goal number one!
Whether the damage to the arteries is caused by the increased insulin or glucose or some other mechanism isn't clear, but what is clear is that the arteries of any diabetic are not normal and cannot accommodate rapid changes in blood flow when they are needed. Thus, the goal of any management of diabetes should first be to control insulin and glucose levels. This is best accomplished by learning what and when to eat or not eat.
What not to eat
Sugar of any variety is at the top of the list. Sucrose otherwise known as "table sugar" is not a molecule that the human can digest without excessive insulin being secreted into the blood stream. Sugar probably contributes more damage to arterial systems than any other molecule consumed by humans. It is very addicting and can be difficult to stop.
2. Reduce or stop consumption of animal products
Part of the dogma of the low-carb diet fad was reducing insulin
levels by eating a lot of meat. Reducing insulin levels is
a good idea. The problem with this besides the fact that animal
protein causes cancer, is that beef causes insulin levels as high
or higher than sugar. Now in addition to being a cause of cancer,
animal protein has been shown to cause increased risk of diabetes.
See references below from this site:
Phony Baloney from Atkins
"Atkins' featured foods like cheese and beef elevated insulin
levels higher than "dreaded" high-carbohydrate foods like pasta.
A single burger's worth of beef, or three slices of cheddar, boosts
insulin levels more than almost 2 cups of cooked pasta."
American Journal of Clinical Nutrition 50(1997):1264.
"In fact a study in the American Journal of Clinical Nutrition found
that meat, compared to the amount of blood sugar it releases, seems
to cause the most insulin secretion of any food tested."
American Journal of Clinical Nutrition 50(1997):1264.
This from PCRM ...
Animal Protein Linked to Increased Diabetes Risk
"Diabetes risk increases with higher intake of total protein and animal protein, according to a new study in this month’s issue of Diabetes Care. Researchers analyzed the diets of 38,094 Dutch participants from the European Prospective Investigation into Cancer and Nutrition (EPIC) study and found that for every 5 percent of calories consumed from protein instead of carbohydrate or fat, the risk of developing diabetes increased 30 percent. Increased animal protein intake coincided with increased intakes of saturated fat, cholesterol, and heme iron, and with increased body mass index, waist circumference, and blood pressure. Vegetable protein intake was not associated with diabetes risk."
Sluijs I, Beulens JWJ, Van Der A DL, Spijkerman AMW, Grobbee DE,
Van Der Shouw YT. Dietary intake of total, animal, and vegetable
protein and risk of type 2 diabetes in the European Prospective
Investigation into Cancer and Nutrition (EPIC)-NL study. Diabetes
Care. 2010; 33:43-48.
Breaking Medical News is a service of the Physicians Committee
for Responsible Medicine,
5100 Wisconsin Avenue, N.W., Suite 400, Washington, DC 20016.
3. Exercise
Exercise can be very beneficial since it will raise your level of hormones (glucagon) that utilize energy rather than store it like insulin.
4. Reduce or stop inbetween meal snacks
Eating between meals and or just before bed raises the insulin level and the glucose level. This essentially prevents one from ever getting out of the insulin state and into the glucagon state. This is not good for you or your arteries.
Remember that when you eat your body must secrete insulin to facilitate entry of the recently ingested calories as energy into your cells. Frequent meals leads to chronic elevation of insulin and your blood sugar. This is not good for your arteries.
Try to balance your insulin secretions (food ingestion) with periods of time where you don't eat and allow your glucagon levels to rise.
5. Eat low on the glycemic index
When possible eat low on the glycemic index. Foods that elevate the blood sugar and insulin levels slowly like salad, cabbage and even some fruit are better that anything with sugar, or even potatoes or rice.
6. Avoid any transfats, especially if you already have diabetes.
Any fats that have been processed should be avoided, both for your general health and especially if you have diabetes. These partially hydrogenated molecules cannot be metabolized easily and tend to be solid at room and or even human temperature. They float around until they run into a diabetic artery that can't expand then they block it. All the sudden you are having severe chest pain in the first half-mile of a run. Not something you want to do.
Discussion:
Diabetes is a disease that slowly but surely destroys your arteries. If you follow these recommendations you can reduce your risk for this killer disease which is now epidemic. For those of you who are like me and already have this disease, you can at least slow it down. When you look at the data from the Finnish study (ie 50% mortality over seven years), that is significant. Whether or not you can reverse any of the destructive changes has not been proven conclusively. Slowing them down is however, very important. It's nice to run without angina (chest pain).
Thanks for your time and your attention.
Copyright © John Mericle M.D. D.A.B.R. 2000-2011 All Rights Reserved
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glucagon and weight loss ...page 6
- from starvation to obesity
- energy metabolism
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- fallacy of multiple feedings
- proper nutrition
- hunger control
- eat breakfast get fat parts I & II
- exercise myth
- fuel selection
- glucagon and aging
where the sugar freeway ends ...page 38
- high fructose corn syrup
- aspartame(Nutrasweet)
- honey and meli maenomenon
- brown sugar is not brown rice
- avoiding hypoglycemia
- stevia the safe sweetener
- angina doesn't care
- diabetes heart disease Monckeberg
- reduce your risk for diabetes
the MericleDiet ...page 65
- introduction
- MericleDiet kitchen
- medical basis
- carbohydrate confusion
- energy metabolism101
- role of exercise
- The Dangers of Sports Non-nutrition
Seven Days of Great Tasting Vegan Meals
- a different kind of potato salad
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select articles ...page 125
- Complications of Coronary Artery Bypass Surgery
- Chunky Cole Slaw
- coconut oil good or bad?
- eleven dangerous food additives
- Fifteen Secrets of Safe and Easy Permanent Weight Loss
- Fats (triacylglycerols) and Essential Fatty Acids
- He Shou Wu
- Hypertension
- Hypertension II
- 14 Simple Things To Reduce Your Risk of Breast Cancer
- Osteoporosis
- What Really Causes Osteoporosis
- Macular Degeneration
- olive oil chest pain in a bottle
- Why Organic
- rugrat ... Lymphoma -The Dangers of New Carpet
- Your Stomach Knows Best The Dangers of Sports Nutrition
- Vitamin C
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