Clean Eating

[JustJo]

Originally Posted by nycfembbw

Thanks for this post Jo. I've been pre-diabetic for a number of years and have steadily improved my knowledge of healthy eating and the actual doing of it over the past three (and have lost some weight along the way). I gave up coffee and all caffeine and have found that really helpful. I switched from white/bad carbs to pure whole grain carbs and love that! I now have a job at a school instead of working long hours at a hospital. This has helped tremendously because I can come home and cook healthy dinners for BB and me (who, thankfully, eats whatever I cook). I still drink diet soda sometimes, though my primary drink is water. How does it help to give up diet soda in regard to diabetes? Maybe you'll answer will motivate me

It's amazing how much a less stressful schedule helps, isn't it? My life improved dramatically when I started working from home...no commute, able to cook from scratch and slowly...much, much better.

The diet soda thing is tricky as there are many opinions on both sides. Most doctors tell diabetics to use artifical sweeteners because they don't raise blood sugar.

However, there's some evidence that they actually activate incretin in the brain, which makes us both crave sweets and absorb glucose (sugar) more effectively. So, you might not get any sugar from your diet soda, but it will make your body suck up more of the sugar in everything else you eat, and make you want to eat more sweet stuff overall.

Here's a link to an article that explains it better than I can.

I used diet soda as a crutch (cuz I still miss my coke...sob), but it actually makes it harder to stick to my diet. I do better when I eliminate it completely and drink iced tea instead.

Ironically, stevia (which is an herb) sweetens without calories, is totally natural, and appears to have a stabilizing effect on diabetic blood sugars. Give it a try!

[nycfem]

Thank you for this explanation and the link. Very helpful! I really want to learn as much as I can to care for my health. I love to find new tips like about Stevia. I will try it. And, yes, the change in schedules makes such a difference! It was actually BB (my husbutch) who told me that my days of working until midnight 7 days a week sometimes HAD to stop. Yes, I make less money but what a difference in quality of life. I wouldn't trade it for the world!

Originally Posted by JustJo

It's amazing how much a less stressful schedule helps, isn't it? My life improved dramatically when I started working from home...no commute, able to cook from scratch and slowly...much, much better.

The diet soda thing is tricky as there are many opinions on both sides. Most doctors tell diabetics to use artifical sweeteners because they don't raise blood sugar.

However, there's some evidence that they actually activate incretin in the brain, which makes us both crave sweets and absorb glucose (sugar) more effectively. So, you might not get any sugar from your diet soda, but it will make your body suck up more of the sugar in everything else you eat, and make you want to eat more sweet stuff overall.

Here's a link to an article that explains it better than I can.

I used diet soda as a crutch (cuz I still miss my coke...sob), but it actually makes it harder to stick to my diet. I do better when I eliminate it completely and drink iced tea instead.

Ironically, stevia (which is an herb) sweetens without calories, is totally natural, and appears to have a stabilizing effect on diabetic blood sugars. Give it a try!

[SnowSong]

I've been following the advice my nutritionist gave me. She said if it's not something your great grandma would recognize as a food source then don't put it in your body. This made so much sense to me and it's made grocery shopping so easy now. All the isles in the middle of the store are mostly pre packaged stuff that I avoid. I stick to the produce, meat, and dairy areas. I've actually saved quite a bit since not buying the pre packaged stuff anymore.

[JustJo]

Originally Posted by JustJo

It's amazing how much a less stressful schedule helps, isn't it? My life improved dramatically when I started working from home...no commute, able to cook from scratch and slowly...much, much better.

The diet soda thing is tricky as there are many opinions on both sides. Most doctors tell diabetics to use artifical sweeteners because they don't raise blood sugar.

However, there's some evidence that they actually activate incretin in the brain, which makes us both crave sweets and absorb glucose (sugar) more effectively. So, you might not get any sugar from your diet soda, but it will make your body suck up more of the sugar in everything else you eat, and make you want to eat more sweet stuff overall.

Here's a link to an article that explains it better than I can.

I used diet soda as a crutch (cuz I still miss my coke...sob), but it actually makes it harder to stick to my diet. I do better when I eliminate it completely and drink iced tea instead.

Ironically, stevia (which is an herb) sweetens without calories, is totally natural, and appears to have a stabilizing effect on diabetic blood sugars. Give it a try!

Hmmm.....so the link didn't work cuz it has some additional step for you to do, but here's the "guts" of the article....

ENDO 2009: Use of Artificial Sweeteners Linked to 2-Fold Increase in Diabetes
Crina Frincu-Mallos, PhD

June 15, 2009 (Washington, DC) — People who use artificial sweeteners are heavier, more likely to have diabetes, and more likely to be insulin-resistant compared with nonusers, according to data presented here during ENDO 2009, the 91st annual meeting of The Endocrine Society.

Results show an inverse association between obesity and diabetes, on one side, and daily total caloric, carbohydrate, and fat intake, on the other side, when comparing artificial sweetener users and control subjects.

First author Kristofer S. Gravenstein, a postbaccalaureate researcher with the Clinical Research Branch at the National Institute of Aging (NIA), National Institutes of Health (NIH), said the association may reflect the increased use of artificial sweeteners by obese and/or diabetic study participants. "This is a cross-section study," Mr. Gravenstein told Medscape Diabetes & Endocrinology, "so there are limitations — we cannot say that artificial sweetener use causes obesity, we can say it is associated with it."

Increased Use vs Increased Glucose Absorption

Artificial sweeteners activate sweet taste receptors in enteroendocrine cells, leading to the release of incretin, which is known to contribute to glucose absorption. Recent epidemiologic studies in Circulation (2008;117:754-761) and Obesity (2008;16:1894-1900) showed an association between diet soda consumption and the development of obesity and metabolic syndrome.

This report tested whether participants in the Baltimore Longitudinal Study of Aging (BLSA), which began in 1958, differ in anthropometric measures, daily caloric intake, and glucose status, separating them into 3 different groups: artificial sweetener users, artificial sweetener nonusers, or controls.

A total of 1257 participants, with a mean age of 64.8 years (range, 21 - 96 years), had data on self-reported 7-day dietary intake, 2-hour oral glucose tolerance test (OGTT), and anthropometric measures. The major artificial sweetener consumed was aspartame, preferred by 66% of BLSA participants, followed by saccharin (13%), sucralose (1.0%), and combinations of the three (21%).

"In our study, we were actually able to isolate what type of sweetener was used at a certain point in time, as we used food diaries, and not food questionnaires," Mr. Gravenstein pointed out.

"When we first did this analysis, we found that people ate more fat before 1983, which is the year [of] a big increase in artificial sweetener consumption in the American population — it was actually when aspartame was approved and diet Coke was introduced," he explained.

As a result, the study further analyzed data from a subset of participants, starting in 1983. Compared with 550 people who did not use artificial sweeteners, the 443 people who did were younger, heavier, and had a higher body mass index (BMI), yet they did not consume more calories from people who did not use artificial sweeteners. Fat, carbohydrate, protein, and total caloric intake were not different between the 2 groups (users vs nonusers).

Furthermore, Mr. Gravenstein noted that people who used artificial sweeteners "were less likely to have a normal OGTT, or they were less likely to be diagnosed as having a normal glucose homeostasis."

In terms of glucose status, the impaired glucose tolerance (IGT), and/or impaired fasting glucose (IFG), the data show that artificial sweetener users "were not different than the prediabetics, ie, they had the same prevalence of prediabetes," he said, adding that "in our population, people who used artificial sweeteners were twice as likely to have diabetes, 8.8% compared to 4.4% for controls."

Analyzing the data further, the investigators focused on a subpopulation, in which fasting insulin values were available from 374 nonusers and 311 artificial sweetener users. The users had a higher fasting glucose levels, higher fasting insulin levels, and a higher measure of insulin resistance, as measured by the homeostasis model assessment, but glycosylated hemoglobin A1C levels were similar between the 2 groups

[nycfem]

Thanks so much. Metabolic Syndrome is a complicated beast. I remember when I was thin and would gain weight, it was so simple to lose! Just so easy to diet and lose it! Those who don't have significant weight issues and insulin resistance don't really get how hard it is to just lose a few pounds. So much of what helps is counter-intuitive. That's why i so love getting the opportunity to learn and exchange tips from others trying to lead a healthy lifestyle.

[SuperFemme]

clean eating means wearing that stoopid plastic bib while scarfing crab or lobster, no?