One More Reason to Control Your Sugar Intake

If you're reading this blog, then chances are you know about the epidemic levels of adult-onset diabetes in the U.S. You maybe even know that developing diabetes puts you at high risk of heart disease and an increased risk of Alzheimer's.

What you might not realize is that diabetes also puts you at a higher risk for many types of cancer, including colon cancer.

When you have adult-onset diabetes, your body isn't able to keep up with you carbohydrate intake. Whenever you eat carbs, they get converted to sugar in your blood stream. That's fine—your body needs the sugar for fuel. However, there can be too much of a good thing.

An excess of sugar in your blood stream means that your body has to produce more insulin. If left unchecked—meaning if you continue to eat more sugar and starch than your body needs—the imbalance can grow to the point where you develop full-blown diabetes.

Scientists and doctors have long known that diabetes increases your risk of heart disease, stroke and Alzheimer's disease, but they are now discovering that chronically high levels of glucose and insulin can also lead to cancer.

In a study to be published in an upcoming issue of Nutrition and Cancer research confirms a link between high sugar intake, increased circulating insulin, and the formation of colon cancer.

What this means for you is that you can reduce your risks of heart disease, Alzheimer's, and cancer just by reducing your sugar and starch intake. Here are three easy tips that can help.

First, don't buy junk food snacks. Leave the cookies, the potato chips, and the Twinkies on the shelf at the grocery store. If you've really got a hankering for a cookie, make your own.

Second, stock up on nuts, fruit, vegetables, and yogurt. Having these healthful snacks on hand makes it easier to reach for them. It's true that fruits and veggies are a source of carbohydrates, but they deliver carbs that are easier for your body to use and that don't cause big spikes in your blood sugar and insulin levels.

Third, get in the habit of thinking before you reach for a snack. There are many reasons that people snack besides being hungry. Some people snack because they're bored or thirsty or tired. Make sure you're actually hungry before you grab a snack.

Use these three simple steps to control your carb intake and you'll reduce your risks of many devastating chronic diseases.

Stay well!
Danny Wallace

Prevent Diabetes With the Foods You Love

Even in the face of the success of Atkins and the South Beach approach to eating, the mainstream medical industry has clung steadfastly to its beliefs that a low-fat diet is superior to a low-carb diet.

This is really kind of baffling when you consider all the evidence.

Study upon study has shown that people choosing to reduce carbs instead of fat lose weight faster, that they have better blood sugar control and that they are less likely to develop metabolic syndrome, a condition that can lead to diabetes and heart disease.

The issue is still being studied. The latest study supports what we already know—that a lower carb diet is better for you than a low-fat diet.

The American Journal of Clinical Nutrition looked at the different health effects of a low-fat diet high in carbs, a low carb diet high in fat and protein, and a low carb diet that balanced fat and protein intake with vegetable intake. Specifically they wanted to know how the different approaches affected diabetes risks.

They found that a typical low-fat diet was no better than a typically low carb diet. The low carb diet with an emphasis on vegetables lowered diabetes risks.

So, no surprises here really. A diet high in carbohydrates—especially refined grains—isn't good for you. Vegetables are good for you. Fat is not evil. You can eat steak and eggs and enjoy butter on your vegetables... without feeling guilty.

I know you know this already, but it's always nice to have researchers tell you that your doing the right things for your health.

Stay well,
Danny Wallace