diabetes

Simple Lifetime Diet

Posted on June 9, 2012. Filed under: cholesterol, diabetes, diet, high blood pressure | Tags: , , , , |

The Simple Lifetime Diet is a health-promoting diet for everyone. It encourages use of high fiber fruits, vegetables and whole grain foods as well as protein sources such as low-fat dairy products and lean meats such as chicken, turkey, fish and very lean cuts of pork and beef. This diet is especially beneficial for persons with diabetes, high blood pressure or blood fat abnormalities. Our research, summarized at andersonsimplediet.com, documents these benefits: prevention and reversing diabetes, lowering blood pressure, and “fixing” blood lipid derangements. The Green Light Calorie Guide guides you in daily intake of at least five servings of fruits and vegetables, three servings of whole grain cereal, bread, pasta or rice, two servings of low-fat dairy products and two three-ounce servings of lean meat such as chicken, turkey, fish or pork tenderloin. Eat to your heart’s content. Best, Nutdoc

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Preventing Diabetes. 2011 Update

Posted on March 31, 2011. Filed under: diabetes, diet, nutrition | Tags: , , , , |

Diabetes is the AIDs epidemic of  the 21st century and the US is not spared. 24 million Americans have diabetes and 70 million have prediabetes. Half of all Americans are destined to get diabetes unless they make important lifestyle changes. Most American adults who do not currently have diabetes can avoid it altogether or delay the onset for  10-20 years.

Previously I have blogged about diet (low fat, high fiber, high carbohydrate), getting back to a lean weight (like in high school for most women in or college for most men) and exercise (walking at least 30 minutes per day).  This posting will focus on Nutraceuticals (not pharma-ceuticals but nutra-ceuticals). Nutraceuticals are capsules or tablets you take, in addition to your healthy diet, to lower your risk of going on to develop diabetes.

These are the supplements I recommend for people who have a very strong family history of diabetes (more than one parent or sibling with diabetes), have a history of diabetes during pregnancy), or have been told that their blood glucose was ‘a little high.’ Magnesium,  300 millligrams (mg)/day; chromium 400 micrograms (ug)/day; vanadium 100 micrograms/day; and zinc 15 milligrams/day. These values are for the elemental magnesium, for example, and do not include the carbonate or oxide component.

These vitamins are recommended: folic acid, 400 micrograms/day; vitamin C, 1000 milligrams/day, and vitamin D, 100o units/d.

My supplement for diabetes prevention contains cinnamon, 1000 mg/day and I add cinnamon to my oatmeal each morning

In my 2008 diabetes book (see earlier blog) we identified 11 herbals that have diabetes protective effects. Most of the herbals have dozens of different chemicals and only a few of the chemicals have diabetes protective effects. My supplement (see below) include Banaba, Fenugreek, Gymnema and Salicia. Other herbals that appear useful are bitter melon, American or Korean Ginseng, and nopal or prickly pear. If you have a reliable source and the herbals are not too expensive, you may want to add these. The supplements I recommend are “Blood Sugar Support” from Advanced BioSolutions (drsinitra.com or 1-800-304-1708) or Depsyl (www.Depsyl.com). I have not connection to these suppliers and no financial interest.

Good luck. Paradoxically or providentially I have had prediabetes for 20 years and have maintained a plasma glucose values of under 100 mg/dl over this period using diet, exercise, weight management and the supplements outlined above. You can do the same!

Please post your comments and questions.

Best wishes.

Jim (nutdoc)

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All fibers are not created equal

Posted on May 9, 2009. Filed under: cholesterol, diabetes, inulin, nutrition, oat bran, obesity, psyllium, resistant starch, weight |

Dietary fiber consumption has many health benefits. Persons who have the highest intakes of whole grains are significantly less likely to develop heart attacks, strokes, diabetes, obesity, high blood pressure, gastrointestinal disorders, and certain forms of cancer (Anderson JW, Nutrition Reviews, Apr. 2009). Currently scientists are actively testing various types of fiber to discern which types of fibers contribute to these health benefits.

Wheat bran was popularized by the late Dr. Denis Burkitt, a friend and mentor. Wheat bran has a major benefit for regularity—it keeps things moving. It also may lower blood pressure slightly and probably contributes to weight management. However, it does not lower blood cholesterol or smooth out the blood sugar after a meal. Oat bran is the most versatile type of fiber in that it has all the health benefits currently attributed to dietary fiber, namely: improves laxation, lowers blood cholesterol, lowers the blood glucose rise after meals (glycemic effects), lowers blood pressure, assists in weight loss and management, and is a prebiotic that enhances immune function. (I was called Dr. Oat Bran during the 1980’s, the Oat Bran Decade).

Psyllium is the most potent fiber supplement in that it improves laxation, lowers blood cholesterol, lowers the blood glucose rise after meals (glycemic effects), lowers blood pressure, and assists in weight loss and management. Psyllium does not appear to be a prebiotic or enhance immune function.

Many viscous, soluble fibers such as oat and barley gum, guar gum, pectins and konjac mannan have these benefits: lowers blood cholesterol, lowers the blood glucose rise after meals (glycemic effects), and assists in weight loss and management. Some of these fibers such as oat and barley gum (B-glucans) are prebiotics and enhance immune function.

Inulins and resistant starches are fairly new members of the fiber family. Inulin and similar carbohydrates are clearly prebiotics and enhance immune function. The other health benefits of inulin are uncertain but it does not appear to lower blood cholesterol.

Resistant starches include a wide variety of starches in foods and starches that are modified to make them resistant to the action of digestive enzymes in the small intestine. These starches are not digested but travel to the colon where they are completely fermented by bacteria. While most are fermented, like inulin, most are not prebiotics and do not enhance immune function. Further work is required in this area. The main benefit of the resistant starches is that they lower the blood glucose increase after a meal (glycemic effect). None of the resistant starches have been approved to make a claim that they have laxation benefits.

Thus, all fibers are not created equal and the consumer must decide what health benefits are most important. Currently oat bran foods and psyllium supplements appear to provide the widest range of health benefits.

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Preventing Diabetes: New in 2009

Posted on March 4, 2009. Filed under: diabetes, diet, nutrition |

Diabetes is the AIDs epidemic of  the 21st century and the US is not spared. 24 million Americans have diabetes and 70 million have prediabetes. Half of all Americans are destined to get diabetes unless they make important lifestyle changes. Most American adults who do not currently have diabetes can avoid it altogether or delay the onset for  10-20 years.

Previously I have blogged about diet (low fat, high fiber), getting back to a lean weight (like in high school) and exercise (walking at least 30 minutes per day). Next Monday I am lecturing to Medical Students about Nutraceuticals and am updating my recommendations for persons at risk for diabetes and giving more details. This posting will focus on Nutraceuticals. Nutraceuticals are capsules or tablets you take, in addition to your healthy diet, to lower your risk of going on to develop diabetes.

These are the supplements I recommend for people who have a very strong family history of diabetes (more than one parent or sibling with diabetes), have a history of gestational diabetes (diabetes during pregnancy), or have been told that their blood glucose was ‘a little high.’ Magnesium,  300 millligrams (mg)/day; chromium 400 micrograms (ug)/day; vanadium 100 micrograms/day; and zinc 15 milligrams/day. These values are for the elemental magnesium, for example, and do not include the carbonate or oxide component.

These vitamins are recommended: folic acid, 400 micrograms/day; vitamin C, 1000 milligrams/day, and vitamin D, 100o units/d.

My supplement for diabetes prevention contains cinnamon, 1000 mg/day and I add cinnamon to my oatmeal and soy-black beanchili. Daily I also have one small square of dark chocolate with 5 grams of cocoa.

In my 2008 diabetes book (see earlier blog) we identified 11 herbals that have diabetes protective effects. Most of the herbals have dozens of different chemicals and only a few of the chemicals have diabetes protective effects. Thus, I cannot recommend specific products. My supplement (see below) has Gymnema sylvestre 400 mg/day and Banaba extract, 3 mg/d. American ginseng or Korean ginseng also are protective but I cannot recommend a specific supplier. Other herbals that appear useful are bitter melon (Momordica charantia), fenugreek, American or Korean Ginseng, and nopal or prickly pear (opuntia streptacantha). If you have a reliable source and the herbals are not too .expensive, you may want to add -these. The supplement I recommend is “Blood Sugar Support” from Advanced BioSolutions (drsinitra.com or 1-800-304-1708). I have not connection to this supplier and no financial interest.

Good luck. Paradoxically or providentially I have had prediabetes for 6 years and have maintained a plasma glucose values of 98-105 mg/dl over this period using diet, exercise, weight management and the supplements outlined above. You can do the same!

Please post your comments and questions. I have trouble keeping up with my e-mail but will try to be more active on this blog site.

Best wishes.

Jim (nutdoc)

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Diabetes Book Availability

Posted on September 12, 2008. Filed under: diabetes, diet, nutrition, obesity, weight |

Dear friends,

Thank you for your comments related to my diabetes book. Unfortunately technical books, like textbooks, are expensive because the market is small. Maybe your public library could purchase one. Amazon.com carries our book, search for Pasupuleti, V, the first author. Sometimes good deals are available though them.

Please send me your questions as comments and I will try to answer them specificallly.

In a few words, if you are at risk for diabetes (strong family history, history of gestational diabetes, have a borderline blood glucose) these are things you can do. Most important, try to get down to your desirable weight (a BMI under 25- many websites help you calculate your BMI). Walk 30-45 minutes six days a week. Cut down on your intake of fat, especially red meat, all beef, pork and dark meat. Increase your intake of fiber from whole grain breads, cereals and beans. Take the supplements (magnesium, chromium, vanadium) described in my earlier Post.

Thanks and good luck.

Jim

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Preventing Diabetes: Avoiding the dread disease

Posted on August 11, 2008. Filed under: diabetes, diet | Tags: , , |

Dear Friends,

I am pleased to share with you information about my new book. Dr. Vijai Pasupuleti and I have recently with colleagues to bring you the latest scientific information on reversal and prevention of diabetes.

Draft Press Release: James W.Anderson’s new diabetes book
Nutraceuticals, Glycemic Health & Type 2 Diabetes: Wiley-Blackwell, Ames, IA
Diabetes is a major health problem worldwide. In the US there are 24 million individuals with diabetes and half of Americans are at high risk for developing diabetes. New evidence indicates that the onset of most diabetes in adults can be delayed for years through dietary measures.
Dr. Anderson and his colleagues have been doing research on nutrition and diabetes for 35 years at the University of Kentucky and has published over 100 research papers on this area. To assemble the outcomes of this research and to summarize cutting-edge research from all over the world, Dr. Anderson has collaborated with Dr. Pasupuleti to make this emerging data available more widely available.
Thirty-five scientist from nine countries have contributed 18 chapters to present the latest on the role of nutrition in diabetes.
In addition to examining the effects of food on the causation and treatment of diabetes, new information on the use of supplements and herbals has been assembled.
This new emerging evidence will allow health care providers to offer the latest in nutrition guidance to patients with diabetes. It will encourage producers of foods and supplements to make active ingredients more widely available to consumers, and will enable self-directed individuals to make intelligent choices about nutrition supplements to prevent progress of pre-diabetes to definite diabetes.
In the closing chapter Dr. Anderson provides practical guidelines based on his clinical experience, his research and the research presented in the book. He gives recommendations for specific amounts of minerals to slow progression of diabetes or reverse diabetes in its early stages. Over 100 herbal supplements are evaluated and 11 are assessed to be of potential value for treatment of early diabetes.
Evidence is emerging that diabetes can be reversed by weight loss, exercise, dietary changes and use of supplements. This book provides specific guidance.

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What is LDL cholesterol?

Posted on August 11, 2008. Filed under: cholesterol, diet, nutrition | Tags: , , , , |

Recently a journalist asked me to explain the different forms of cholesterol. Sometimes explaining the cholesterol number is time consuming and health care professionals only mention the total cholesterol. I try to explain to my patients these numbers and goals.
The LDL ‘bad guy’ cholesterol is the most deadly form and a desirable number in less than 130 mg/dl and an ideal number is less than 100.
The HDL ‘good guy’ cholesterol is protective from heart attack and higher is better. Desirable for women is 50 or higher and for men is 40 or higher. A 60 mg/dl HDL number is ideal and protective. If the HDL number is more than half of the LDL number your probably are protected and in good shape.
Triglycerides, the other blood fat, should be lower than 150 mg/dl.
What is a good ratio?
An ideal LDL/HDL ratio for women is 100/55 or 1.8 while the ideal for men is 100/45 or 2.2. The lower the ratio the better.
How can I improve my cholesterol numbers?Smoking increases risk of heart attack and lowers HDL. Exercise increases the HDL.
To decrease LDL, diet is the answer. Lose weight to desirable weight, mimimize animal fat intake (red meat, cheese, butter), increase fiber intake from whole grains, fruits, vegetables, oat cereals. Soy protein, two servings per day from soy milk, edamame, soy nuts, or tofu lower cholesterol. Psyllium fiber supplements are ways for busy people to get in their soluble fiber. I recommend oat cereal for breakfast, 4 psyllium capsules with lunch and four with dinner.
Why is high cholesterol so bad? High cholesterol levels increase risk for heart attack, stroke, heart failure and circulation problems. The same habits that raise the cholesterol also bring on diabetes prematurely.
Is it OK to eat eggs? Eggs are a concentrated from of cholesterol in the diet that I recommend avoiding altogether. Egg substitutes make good omeletes and go into recipes. Even if your LDL cholesterol is low, eating eggs increase your risk for heart attack and stroke.
In a nutshell, what are your recommendations?  The major things that affect LDL cholesterol are genes and diet. You can’t change your genes but most people can lower their LDL cholesterol by 30 to 70 points through diet, weight loss and exercise. Weight loss can lower the LDL by 20% (30 points) and raise the HDL by 10-25% (5-15 points). Exercise can raise the HDL by 25-50% (10-30 points). The diet to lower LDL cholesterol is low in animal fat (avoid the yellow death– eggs, butter, cheese), minmize intake of red meat, sausage, pork bacon, high fat dairy (full fat milk, ice cream) and excessive oil of any form (in salads, in cooking). Olive oil is very high in calories and should be used sparing. Be sure to get in three servings of whole grains, at least five servings of fruit or vegetables, and soluble fiber from oat products or psyllium fiber supplements.

 

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Reactive hypoglycemia

Posted on May 20, 2008. Filed under: 1, diet, diet, nutrition, weight | Tags: |

Recently a young lady e-mailed me about the management of reactive hypoglycemia. This condition causes the blood glucose to drop to low levels between meals and cause weakness or shakiness. We have been doing research on this for many years and have successfully treated many dozens of people. Here are some caveats. It is not necessary to have a glucose tolerance test– I obtained a hemoglobin A1c to confirm low blood glucose. The hemoglobin A1c (HbA1c) gives an estimated average of the blood glucose over the last 6 weeks. If a person has been having low blood glucose values between meals the HbA1c values is a few tenths of a point below the normal range.

Usual causes: diabetes in the familly and a tendency to diabetes; previous stomach surgery of a stomach that empties too fast; and idiopathic (meaning we don’t know exactly why). Rare causes are an underactive adrenal gland or pituitary gland.

Diet and exercise are the best and most effective treatment. High fiber foods– like oatmeal, beans, whole grain products– and starchy foods– rice, pasta, potatoes– work very well. Soy foods like edamame, tofu, soy nuts, and soy milk also help. Initially people need to avoid sugar, sweets, and fruit. However, after a few weeks people can resume using whole fruit but not fruit juice. Raisins are a good snack between meals. Avoid high fat animal products such as sausage, bacon, high fat beef and pork and select white meat of chicken or turkey for protein choices.

Since a tendency towards diabetes is present in about half of US adults the above diet, exercise and, if overweight, getting to a healthy weight are very helpful.  

Like many conditions, your health is in your hands. Best wishes.

Jim (NutDoc)

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Diabetes Prevention

Posted on February 4, 2008. Filed under: diabetes, diet, nutrition | Tags: , , |

The diabetes that most adults have (adult-onset or Type 2 diabetes) is largely preventable. With good lifestyle practices most individuals, even though they have the genes for diabetes, can avoid developing this troublesome disease.

Diabetes prevention has been a focus of my research for 40 years. These comments come from observations made by my research team and by others.

Three things are important:

  1. Weight management. About 80% of Type 2 diabetes can be attributed to overweight. To minimize risk for diabetes the body weight should be about what most people weighed in high school of a BMI of less that 25. BMI calculator at www.mypyramid.gov. Cutting back on fatty foods and sugar overload coupled with walking 2 miles daily are very important protective practices.
  2. Healthy eating. A high carbohydrate and fiber intake is protective. Persons who eat our HCF diet (see www.hcf-nutrition.org) have a 30% lower risk of developing diabetes. People who are addicted to beef, pork and other red meats have a 36% higher risk for developing diabetes. Whole grain products (three servings per day) and soy protein (two servings) per day are important protectors.
  3. Nutrition supplements. Certain supplements appear to have diabetes preventive properties. Providentially and paradoxically I have pre-diabetes. Without changing a healthy plant-base diet or walking 3 miles per day, taking these supplements lowered my fasting glucose value from 118 (pre-diabetes) to 99 (normal). These are what I recommend. I do not have any financial or other connection to these companies.

Ø      Magnesium 400 mg/day (very convincing evidence),

Ø      Alpha lipoic acid 200-300 mg/day (suggestive evidence),

Ø      Chromium 400 micrograms/day (suggestive evidence),

Ø      Vanadium 100 micrograms/day (suggestive evidence),

Ø      Cinnamon powder 1000 mg/day (Not yet of proven value in humans but you can use to enhance many foods you serve.)

            My first choice: Blood Glucose Support*: 2 capsules twice daily

1-800-304-1708 www.drsinatra.com

*I am not certain that Gymnema or Banaba extracts are of value but they probably are not harmful.

So, if diabetes runs in your family or you have a ‘touch of sugar’ you may want to do these preventive things. They have worked for me and for many of my patients.

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What are nutrition solutions?

Posted on January 21, 2008. Filed under: cholesterol, diabetes, nutrition, weight | Tags: , , , , |

Welcome!

Many people prefer to manage health with diet and exercise rather than drugs. For 40 years my research and practice has focused on control of blood fats, diabetes, high blood pressure and weight through nutrition measures. In this blog I will share with you some of the approaches we have used.

Jim Anderson, MD, (aka, NutDoc), trained in internal medicine, endocrinology and nutrition. I have done biochemistry lab research, hundreds of clinicals with drugs or nutrition for all these conditions, but have felt most fulfilled in trying to bring this research experience to the clinic where I have had an active practice. 

In this blog I will be sharing specific suggestions that  you can incorporate into your own lifestyle to improve health. Specifically, I will initially share the strategies that have been successful with my own patients. I will start with approaches to lowering blood cholesterol since drug use has recently been challenged. In the 1980’s I was know as the “oat doc.” In the 1990’s I became the “soy doc.” Now I want to be the “nut doc.”

About 30 years ago we developed new diets– high carbohydrate and fiber (HCF)– diets to better manage diabetes. We found that most people with diabetes could reduce their need for medications or insulin by 25-75% using this diet. These diet experiences helped many people lose weight but we needed better education stategies to empower people to make long-standing changes in lifestyle habits. In 1985 we established the HMR Weight Management Program at the University of Kentucky and have helped thousands of persons lose weight and maintain successful weight management long-term. We will share some of these guidances in this blog.

Send us your questions. On a regular basis we will post guidelines related to specific areas. While we will not be able to send answers to individual questions we will try to post comments  of general interest and respond to questions of general interest.

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