Hot Off The Press #16 - Diabetes Issue

Red Meat Fables, Brain Aging, Diabetes Management, Intermittent Fasting, Diabetes Explosion.

Sep 06, 2024

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Hello StrongHealth Readers

Understanding and managing diabetes effectively is essential in today's world, especially considering the prevalence of unhealthy foods we’re exposed to. In this Friday's “Hot Off The Press” edition, I focus on diabetes news to help those suffering to prevent or reverse its complications. The changes you make today will help you control your blood sugar levels and improve your overall well-being for years to come.

In This Issue:

Red and Processed Meat Linked To Higher Type 2 Diabetes?
Type 2 Diabetes Increased Almost 20% Over a Decade
Healthy Lifestyle Offsets Brain Aging Due To Diabetes?
Best Dietary Ways To Manage Diabetes
Intermittent Fasting May Reverse Type 2 Diabetes

1. Red and Processed Meat Linked To Higher Type 2 Diabetes?

raw meat on white plate — Photo by Sven Brandsma on Unsplash

This first news piece is pure global warming propaganda and I include it so that false information is not disseminated by those seeking good health.

An analysis of data from 1.97 million people found that consumption of red and processed meat is associated with a higher risk of type 2 diabetes, suggesting that reducing meat intake could help prevent the disease.

However, scientists are notorious for not understanding the difference between grass-fed and commercially raised beef. Both have diametrically opposite reactions in the body.

Also, this research mostly indicates a correlation rather than direct causation. Pinning this down tightly to meat alone requires studies where all behaviors are monitored, not just relying on mailed surveys. Many people consume processed foods regularly and may not accurately recall everything they eat, making the findings less than concrete.

Read study here: Science Daily

2. Type 2 Diabetes Increased Almost 20% Over a Decade

ice with cherry on top — Photo by Myriam Zilles on Unsplash

Type 2 diabetes increased by almost 20% between 2012 and 2022 in the United States. The study also found that individuals with lower incomes had a significantly higher prevalence of diabetes than their higher-income counterparts. I suspect this is because junk food tends to be consumed more often in this income bracket.

Diabetes carries a $412 billion national cost. Over the decades, we’ve endured all kinds of foolish advice to stay away from eggs, milk, red meat, and other whole foods, while precious little is said about the real problems - hyper-processed foods. As such, the problem is only going to increase as people keep consuming harmful foods.

Read study here: Science Daily

3. Healthy Lifestyle Offsets Brain Aging Due To Diabetes?

person running — Photo by Jenny Hill on Unsplash

Researchers estimate that about 540 million people around the world have diabetes, with about 98% of those diagnosed with type 2 diabetes. And another 720 million people around the world have prediabetes.

Past studies have linked both prediabetes and type 2 diabetes to an increased risk for certain brain-related health issues. For example, a study published in February 2021 linked prediabetes to an increased risk for Alzheimer’s disease, cognitive decline and vascular dementia.

Interestingly, researchers discovered that both prediabetes and diabetes were associated with brains that were 0.5 and 2.3 years older, respectively, than a person’s chronological age. That makes a healthy lifestyle including exercise and healthy eating paramount in the fight to stave off this disease.

4. Best Dietary Ways To Manage Diabetes

flat lay photography of fruits on plate — Photo by Jannis Brandt on Unsplash

Managing diabetes through dietary choices is an essential part of maintaining healthy blood sugar levels. Here are some natural dietary approaches that can help:

Low Glycemic Index Foods: Consume foods with a low glycemic index, such as legumes, nuts, seeds, and non-starchy vegetables. Low GI foods are digested and absorbed more slowly, resulting in a gentler rise in blood sugar levels.
High-Fiber Diet: A high-fiber diet helps in controlling blood sugar levels and reducing the risk of heart disease.
Healthy Fats: Incorporate healthy fats from sources such as avocados, nuts, seeds, and olive oil.
Lean Protein: Choose lean protein sources, including fish, poultry and beans to manage blood sugar levels.
Limited Sugar Intake: Avoid foods with added sugars, such as candy, cookies, and sugary drinks.
Hydration: Drink plenty of water to maintain healthy blood sugar levels.
Healthy Snacks: Opt for snacks like nuts, seeds, and no-sugar yogurts instead of processed snacks to control blood sugar levels.

Sources: (1) American Diabetes Association: Standards of Medical Care in Diabetes—2023, (2) Harvard Health Publishing: Healthy Eating for Type 2 Diabetes, (3) Mayo Clinic: Diabetes Diet: Create Your Healthy-Eating Plan

5. Intermittent Fasting May Reverse Type 2 Diabetes

Intermittent Fasting in Patients with Type 2 Diabetes | Cardiometabolic Health Congress

After an intermittent fasting diet intervention, patients achieved complete diabetes remission, defined as an HbA1c (average blood sugar) level of less than 6.5% at least one year, according to a new study published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism.

Type 2 diabetes is not necessarily a permanent, lifelong disease. Remission is possible by changing diet and exercise habits. With intermittent fasting, you only eat during a specific window of time, helping your body burn fat. Research shows intermittent fasting can lower your risk of diabetes.

The researchers conducted a 3-month intermittent fasting diet intervention among 36 people with diabetes and found 55% experienced diabetes remission and maintained it for at least one year. With continued use, and adding in some daily exercise, I would say the percentage could increase dramatically and this positive result can become permanent.