People with diabetes often face various restrictions like eliminating or controlling a significant number of their favorite foods. Nourishments with high carbohydrate substance, for example, pasta, soft drinks, breads and sugary foods, can raise your glucose levels within a few minutes after consuming and this can harm your small veins and lead to various diseases like heart illnesses, lack of sight, kidney related problems, stroke and even removals. Diabetic patients can add those carbohydrates that are digested more gradually, for example, carbs found in fresh-fruits, nuts, beans, non-starchy vegetables and sweet potatoes to remain healthier with their condition.

Glycemic index in potatoes
Potatoes such as white potatoes, whether you consumed it in any manner such as you have them mashed, baked, or potato chips, have a high glycemic index. This implies that their carbs are immediately transformed into sugar, which raises your glucose levels after your dinner. According to the “American Journal of Clinical Nutrition”, sweet potatoes have lower glycemic index, which is good for diabetes control. Using sweet potatoes in limited amount will help you keep your glucose levels near normal range.

Carbohydrate amount in sweet potatoes
A normal size of sweet potato contains 26 grams of carbohydrates in which 3.8 grams are dietary fiber. A cup of mashed sweet potatoes has 58 grams of carbs and 8.2 grams of fiber. In sweet potatoes, fiber is a part of sweet potatoes and does not contribute in elevate blood sugar levels. If you want to count your total carb intake per serving, you can subtract fiber into total carb such as baked sweet potatoes have 3.8 grams of fiber and 26 grams of carbohydrates, means it contains only 22.2 grams of available carbs per serving and in case of mashed sweet potatoes, have 8.2 grams of fiber and the 58 grams of carbs and it provides you 49.8 grams of available carbs per serving. In case of diabetes, you should count carbs more accurately.

Serving Size
The American Diabetes Association suggests that you eat no more than 45 to 60 grams of carbs every meal, which implies that you can add sweet potatoes in your diabetic diet plan. For example, you have a sweet potato of 22.2 grams of carbs along with different foods that are free of carbohydrates like chicken or salmon, broccoli and butter. In this, you can add a cup of plain yogurt and berries and get 45 to 60 grams of carbs.

Different meal ideas
Now you can use sweet potatoes in your diet and it is a good carbohydrate choice for diabetics. You can prepare a lot of dish with them such as you can bake them in the oven and serve them with a little bit of sour cream, plain yogurt or butter for different flavor. Sweet potatoes fries are also a good option. Remember that if you consume them in limited amount, there is no issue with your glucose level. Use sweet potatoes with butter or olive oil and protein from fish or meat for a balanced meal.

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Generally, we know about three types of diabetes such as type1, type2 and gestational diabetes. But there is also type 3 diabetes and most of the people do not even know about it and its symptoms. Let us know about the type3 diabetes.

Type 3 Diabetes
A study conducted by the Rhode Island Hospital and Brown Medical School, the analysts revealed that hormone insulin was released from the pancreas as well as from the brain too. Type 3 Diabetes develops when the brain does not accept the brain’s secreted insulin within the brain’s cell receptors.
An individual must first have type1 or type2 diabetes to create type3 diabetes. Many specialists accept that if individual with diabetes manage a healthy weight, he can avoid the double dose of diabetes. Obesity plays an important role in double diagnoses and ladies appear to be hit the hardest by it.

The Cause of Type 3 Diabetes
Many specialists think that type 3 diabetes is created by electropollution. Electropollution refers to the electrical devices such as mobile phones, computers, TVs, Ipods, and even fluorescent lights. When people experiences spikes in blood sugar and an increased heart rate when electrical pollution expose from electric devices. In this condition, people have high risk for developing type 3 diabetes.

The Symptoms of Type 3 Diabetes
Since type3 diabetes was just found in 2005, its symptoms are not well known like type1 and type2 diabetes. Actually, there are very few symptoms of type3 diabetes such as memory loss, dementia and confusion and these symptoms were found from the newly discovered link to Alzheimer. Type3 diabetes is diagnosed by MRI scan of the brain and sometimes diagnosis of type3 diabetes is missed in older people due to their age.

Alzheimer’s disease
Alzheimer’s ailment is a type of progressive dementia that influences more than 5 million Americans, and these rates are expected to increase drastically throughout the next several years.

The scientists are investigated that diabetes is one reason for developing Alzheimer’s disease, particularly type2 diabetes. Type2 diabetes develops when body does not make enough insulin or the body cells cannot use the insulin well enough. Researches demonstrate that approximately 50 % of people with type2 diabetes will go ahead to develop Alzheimer’s ailment. Due to this strong relation, some research studies explain the link between the both diseases.

Why Is Alzheimer’s Called “Type 3 Diabetes?”
Some researchers have begun to call Alzheimer’s disease as type3 diabetes because it have similar problems like diabetes except one such as Alzheimer’s effects occur in the brain but diabetes affects the functioning of whole body.

Researchers studied people’s brains after their death and they noticed that those with Alzheimer’s disease who did not have type 1 or type 2 diabetes showed similar problems which are found in people with diabetes, including reduced level of insulin in the brain. Due to this result, researchers concluded that perhaps Alzheimer’s disease is a brain-specific type of diabetes which they termed “type3 diabetes.”

Furthermore, researchers determined that functioning of insulin get worsen in the brain due to Alzheimer’s disease. It not only declines the brain’s cognitive ability but also deteriorate the size and structure of the brain.

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Hopefully by now, you've read our Top 5 Nutrition Myths Debunked, but unfortunately, a lot of health misinformation exists out there. It makes sense, since eating and diet fads can change from one month to the next. Who has time to sort through all those trends, nutritional guidelines, and seasonal fads?

We're here to help! We've taken some of the most common beliefs about your day-to-day eating and separated fact from fiction, so you can be sure what you're doing everything you should be to attain health the right way!

1.Brown breads, grains and pastas are all whole grain.
Truth: Brown dyes and additives can give foods the deceiving appearance of whole grain. Read labels to be sure a food is whole grain and try to get at least three servings of whole grains in per day to reduce the risk of heart disease, diabetes and stroke. Look for the wordwhole before the type of grain as the first ingredient. If it says “enriched” or “wheat,” then you may not be eating a whole grain product.

2.Sugar causes diabetes.
Truth: Diabetes is a disease where your cells become resistant to insulin, a hormone released from the pancreas that allows for carbohydrate (glucose) to enter your cells to be used for energy. Sugar alone does not cause diabetes; it is the result of numerous unhealthy lifestyle habits combined that hinder the proper functioning of the pancreas and insulin. Sugar, however, has become a big culprit. The rise of sugar consumption along with a decrease in physical activity and other factors have led to an increase in childhood obesity rates, whose consequences carry through well into adulthood. Other big risk factors for type 2 diabetes include a diet high in calories, abdominal fat, and an inactive lifestyle.

3. Fat makes you fat.
Truth: We all need fat! Fats aid nutrient absorption and nerve transmission and they help maintain cell membrane integrity, aside from many other responsibilities. However, when consumed in excessive amounts, fats can contribute to weight gain, heart disease and certain types of cancersdue to their highly caloric state. But, not all fats are created equal. Some fats can actually help promote good health, while others increase the risk for heart disease. The key is to replace bad fats (saturated fats and trans fats) with good fats (monounsaturated fats and polyunsaturated fats).

4. It's normal to eat for 2 when you'repregnant.
Truth: The amount one should consume depends on starting weight upon conception. It is generally recommended that pregnant women increase their daily intake by only 100 Calories in the first trimester and 300 Calories in the second and third trimesters. An extra snack before bedtime consisting of a fruit, a slice of toast, or a handful of nuts is often enough. A person of a healthy weight should gain approximately 25-35 pounds over the nine months. If underweight upon conception, gaining 28-40 pounds is recommended. If overweight, gaining 15-25 pounds is sufficient.

5. Skipping meals helps you lose weight.
Truth:Never skip breakfast, it is by far the most important meal of the day to help kick start your metabolism after fasting all night! It has also been shown that when you skip a meal, you tend to overeat at the next meal and end up consuming more food than if you had just had the meal in the first place. A better approach is to eat smaller healhty meals frequently and snacks to keep your blood sugar balanced and metabolism sparked. This also helps prevent cravings.

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Black Tea
Already touted as a healthy drink chock full of antioxidants, drinking up to four cups of black tea a day has been shown to help reduce the risk of diabetes by about 16 percent. This is due to the presence of polysaccharides, a kind of carbohydrate that slows down the bloodstream's sugar absorption.

Coffee
Studies show that drinking more than one cup of coffee a day over four years decreased people's risks for type 2 diabetes by around 11 percent. It's not just the caffeine, either: decaffeinated coffee has been shown to reduce the risk of diabetes by about 36 percent. Researchers believe that it may be due to phytonutrients, which are plant-based chemicals that slow down the release of sugar into the blood.

Red Wine
Studies show that moderate consumption of red wine â?? about a glass or two daily â?? makes insulin more efficient at reaching glucose within cells. Red wine contains polyphenols and resveratrol, which act like antioxidants that fight fluctuating sugar levels. It allows your blood to flow more freely because it prevents glycation in your blood vessels.

Water
Drinking at least 16 ounces of water a day is essential for diabetics. What if you drank more? A study by French researchers reported that people who drank more than 34 ounces of water a day had less chances of developing hyperglycemia in the next decade or so. This could be because of the connection between diabetes and vasopressin, a hormone that controls water in the body.

Coconut Water
Next time you want a sweet and refreshing drink, give coconut water a try. This miracle drink from nature is low in calories and sugar but high in benefits. It contains B vitamins and potassium. It's also a healthier alternative to sports drinks because it contains electrolytes, enzymes, and amino acids that help control your sugar levels.

Hot Chocolate
While hot chocolate is normally considered something bad for diabetics to drink, studies show that it can actually have significant health benefits if prepared correctly. According to researcher Lee Hooper and his colleagues, chocolate and cocoa can improve your insulin resistance by reducing serum insulin, giving your body better blood sugar control.

Almond Milk
Besides being cholesterol-free, almond milk also contains a low amount of sugar. Just make sure you get the unsweetened versions so that you'll get just seven grams of sugar per cup. Because they are low on the glycemic index, your body is able to more efficiently digest and turn its sugars into energy.

Chamomile Tea
For years, chamomile tea has been touted as a cure-all for all kinds of medical conditions. To find out if it could cure diabetes, researcher Atsushi Kato and his team fed diabetic rats chamomile extract for around three weeks. When compared to the results of a controlled group of non-diabetic rats, the ones given chamomile had a huge decrease in blood sugar levels.

Spice Tea
You can also add spiced tea to your day by sprinkling some cinnamon and turmeric in a cup or hot water. Cinnamon has been shown to improve insulin function and combined with water, controlling elevated sugar over time. Cinnamon is also of course, filled with loads of antioxidants.

Apple Cider Vinegar
Apple cider vinegar is another drink to help control blood sugar. Vinegar has been shown to improve insulin sensitivity after high-carb meals, lowering blood glucose and insulin responses. It also helps in weight-loss, as vinegar increases the feeling of fullness during meals your calorie intake will decrease.

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The American Diabetes Association’s (ADA) most recent Position Statement, Nutrition Therapy Recommendations for the Management of Adults With Diabetes, provides important nutrition advice that can be used by everyone, not just people with diabetes.  They make common-sense recommendations on maintaining energy balance, portion control and primarily eating a variety of nutrient-dense foods. 

The Sugar Association supports these and other efforts to advise all Americans that fruits, vegetables, whole grains and other fiber and calcium-rich foods should be the centerpieces of their daily diets. We also support dietary guidance that helps Americans recognize that foods or beverages that don’t contribute appreciable nutrients should not be major components of a diet but consumed as treats within caloric needs.

It’s important for diabetics to make healthy choices and to know that consuming sugar in moderation, primarily in healthier food options, does not pose unique complications for diabetics. According to the ADA’s Position Statement:
 
Sucrose is a disaccharide made of glucose and fructose. Commonly known as table sugar or white sugar, it is found naturally in sugar cane and in sugar beets. Research demonstrates that substitution of sucrose for starch for up to 35% of calories may not affect glycemia [blood glucose levels] or lipid levels [blood fats].
 
The average American consumes about 7% of their calories from sugar/sucrose and about 14% of calories from all forms of sweetening ingredients combined.  We are definitely not recommending anyone consume 35% of calories from sugar but the current drumbeat of misinformation related to consuming sugar is creating unwarranted fear, for diabetic persons and the general population alike. Sugar is an all-natural carbohydrate with just 4 grams and 15 calories per teaspoon and has been safely used for centuries.

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Diabetes can seem, sometimes, to have an almost limitless list of symptoms. Now we have to add headaches to the list.

The ebb and flow of blood sugar levels can result in headaches, whether sugar is high (hyperglycemia) or low (hypoglycemia.) The mechanisms are different, but the pain is the same.

Types of Headaches
Headaches are the most common cause of pain experienced by otherwise healthy people, according to the National Institutes of Neurological Disorders and Stroke. Diabetics have also been found to have more frequent headaches than the general population. Generally, headaches are classified as primary or secondary.

A primary headache occurs when neurotransmitters in the brain send signals to certain groups of nerves. Migraine and stress headaches are examples of this type.

Secondary headaches, on the other hand, are the result of some disease or disorder within the body that causes disruption to the nervous system. Diabetes is one of these diseases.

Doctors have not determined the exact process for every different type of headache, but they have a pretty good idea of what causes most of them.

Hypoglycemic Headache
Your brain runs on glucose, using as much as 25% of the glucose circulating in the body. The brain can sense when there is an inadequate supply. Despite sending off a lot of commands to different parts of the body – to the liver for increased glycogen production, the pancreas for insulin production, and so forth - blood vessels in the brain constrict, or spasm. This spasming can be very painful. Brain cells starved for glucose can also become irritated, causing pain.

Hyperglycemic Headache
When there is too much sugar in the bloodstream, the body seeks to get rid of it. The kidneys work harder, pushing out more urine. This increase in urine production can lead to dehydration and electrolyte imbalances, which in turn can lead to a headache.

Neuropathic Headaches
As with peripheral neuropathy which many persons with diabetes experience in their limbs, there have been cases of neuropathic inflammation of nerves in the brain, known as occipital neuropathy. The cause is the same, high blood glucose levels damaging nerve endings. When pain cannot be managed by anti-inflammatories or other pain medications, treatment generally consists of nerve blocks with corticosteroids.

Other types of neuropathic headaches can be the result of optic nerve inflammation or inflammation of various nerve roots, peripheral nerves or cranial nerves.

Preventing or Treating Headaches
The single best thing we can do for diabetes-related headaches is keep our blood glucose levels steady. This prevents a lot of the damage that can trigger headache pain.

Over-the-counter pain remedies are generally effective. Resting and restricting activities during a headache can also help. If these actions don’t provide relief, it is appropriate to see your doctor for further help and guidance.


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We all know that maintaining a healthy diet is vital in terms of type 2 diabetes prevention and treatment. Generally, the advice given to diabetics is relevant to the general population as well: consume adequate vegetables, fruits, legumes, whole grains, low-fat dairy products, poultry and fish, and less industrial sweets and foods high in fat and salt. It is known that patients who use professional advice and expert dieticians and nutritional supervision have a much better chance to maintain balanced levels of sugar, and avoid the complications of the disease. Diabetics should also keep meals at regular times throughout the day to avoid sharp rises in blood sugar levels.

So what are the best foods to control diabetes and add to the menu? There are 12 foods that can help balance blood sugar in your body. These are olive oil, cinnamon, green tea, pulses, green vegetables and oats. These common foods that are already in our kitchen help maintaining adequate blood sugar and prevent diabetes complications:

1. Olive oil
Oil lacks carbohydrates, and therefore does not raise blood sugar levels. In addition, it slows the absorption of foods eaten along with the oil. Olive oil is rich Omega 9 and Omega 3 which help maintain the flexibility of blood vessels, allowing good blood flow. Also oil does not increase insulin levels, thus reducing the non-insulin tolerance that exists in many people and causes an increase in blood sugar levels.

2. Cinnamon
Many studies show that consumption of one teaspoon cinnamon (5 mg) to three teaspoons a day has a positive effect on reducing blood glucose levels. It was found that the cinnamon can make your cells more sensitive to insulin. Thus, the cells convert sugar into energy more efficiently and control the amount of sugar level in the blood. Diabetics who received cinnamon extract daily for 40 days experienced lower levels of blood sugar after eating, as well as substantial improvements to the heart health.

3. Green Tea
Green tea contains the antioxidant EGCG, which helps to maintain the flexibility of blood vessels and stabilizing blood glucose levels. A recent study conducted at the University of Pennsylvania found that this element reduces blood sugar levels and prevents its sharp rise after a meal consisting mainly carbohydrates.

4. Pulses
Legumes such as lentils, peas, beans and chickpeas are low in fat and calories and also rich in fiber and protein. Dietary fiber slows the rate of sugar absorption into the blood and reduces the glycemic load. They are a great addition to soups, salads and a variety of other dishes.

5. Green Vegetables
According to a study published in the British Medical Journal fresh green leaves vegetables such as lettuce, cabbage, spinach, Swiss chard and parsley, and other green vegetables (fresh, steamed or frozen) such as celery, cucumber, cauliflower, green beans and kohlrabi contain carbohydrates that release hormones in the gut that reduce appetite. In addition, the researchers found that these vegetables improves insulin sensitivity and thus better regulate blood glucose levels. Eating vegetables like asparagus, garlic and Jerusalem artichoke can help in cases of diabetes and obesity, and reduce the risk of type 2 diabetes because vegetables are rich in magnesium and are known as effective antioxidants.

6. Oatmeal
Oats contain a high percentage of fiber, B vitamins (especially B1), vitamin E and antioxidants. The large amount of fiber causes a slower absorption of glucose, and combining antioxidants makes the oatmeal recommended food to stabilize blood sugar levels.

7. Red Apples
A recent study conducted in Finland found that men who ate the greatest number of apples (and other foods rich in quercetin) had 20% less deaths related to diabetes or heart complications. Other good sources of quercetin are red grapes, tomatoes, onions, green vegetables and berries.

8. Vitamin C Rich Foods
Studies show that people with diabetes have lower levels of vitamin C in their body, so rich foods in vitamin C such as berries, citrus fruits, peppers, dark green leafy vegetables, kiwifruit, tomatoes, etc are loaded with antioxidants and are an excellent choice.

9. Cold-Water Fish
Those who suffer from diabetes are twice more likely to suffer also from heart disease. A diet rich in omega-3 fatty acids found in cold water fish, can help to lower “bad “cholesterol and raise your “good” cholesterol. Seafood is a great source for omega 3, such as: halibut, herring, mackerel, oysters, salmon, sardines, trout, tuna and cod. Vegetables, especially green leafy ones, such as: kale, parsley, mint, Brussle sprouts, spinach and watercress, are rich in ALA, one form of omega-3 fatty acids (although ALA isn’t as powerful as the other omega 3 fatty acids, DHA and EPA). Ground flaxseed is also a good source of omega 3.

10 . Dark Chocolate
Researchers from Tufts University in Massachusetts found that dark chocolate improves cell sensitivity to insulin and significantly improves the chances of avoiding diabetes. In addition, dark chocolate lowers blood pressure and the amount of “bad” cholesterol in the body, and strengthens the blood vessels.

11 . Grass Fed Beef
There are other things in beef other than protein, iron and vitamin B. There is an element which is part of the beef fat which is called CLA (conjugated linoleic acid). The most abundant source of CLA is beef from grass-fed cows. Experiments have shown that CLA works to correct improper utilization of blood sugar and helps fight cancer and heart disease. In a recent study in Norway scientists have added a few grams of CLA to the daily diet of 180 people. They reported that they lost 9% of their body weight in one year. Make sure that the beed is processed as little as possible, as it contains more CLA. Other food sources of CLA in smaller amounts include milk and eggs.

12. Apple Cider Vinegar (ACV)
According to webMD website, the effect of ACV on blood sugar levels is one of the best researched and the most promising. Several studies have found that vinegar may help lower glucose levels. For example, a small 2007 study with type 2 diabetes found that taking two tablespoons of apple cider vinegar before bed lowered glucose levels in the morning by 4%-6%. Dilute the ACV in a glass of water and drink (you can add a little bit of honey to improve the taste).

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Yogurt may be a diabetic-friendly food. Not only does it contain high-quality carbohydrate anampled protein, yogurt packs a fair share of calcium that's associated with a reduced risk of Type 2 diabetes.

According to a study published recently in BMC Medicine, eating 12 ounces of yogurt a day was linked to an 18 percent decrease in risk for Type 2 diabetes. While the study authors did not claim that yogurt could prevent the blood sugar disease, they did say it might be helpful.

"Some mechanisms suggest that yogurt is special," Mu Chen, lead author and research fellow at Harvard, explained to The New York Times. "There is some research suggesting that the probiotic bacteria in yogurt may be beneficial. But there is no certain conclusion yet."

Some research suggests that probiotic bacteria may improve the lipid profile, antioxidant status and cholesterol levels in Type 2 diabetes patients.

While yogurt is a healthy food choice that works well in the diabetic diet, Chen said it might also be a marker of a healthy lifestyle. Essentially, people who eat more yogurt may also eat better in general and have healthier body weights or exercise more frequently. Further research is required to sort out these theories.

Choosing the right yogurt
There are a lots of yogurts on the shelves these days, but don't be fooled by the unhealthy ones loaded with sugar. It's also best to stick to low-fat or nonfat options.

According to registered dietitian Jane Burnett, here are the key ingredients in the healthiest yogurts per 5- to 6-ounce carton:
• At least 5 grams of protein
• 140 calories or less
• 1 gram saturated fat or less
• 2 grams total fat or less
• 25 grams sugars or less
• 25 gram carbohydrate or less
• 120 milligrams sodium or less

Good yogurt options include: Yoplait Light Very Vanilla Yogurt, Great Value Nonfat Strawberry Yogurt, Dannon Light and Fit Nonfat Blueberry Yogurt and Yoplait Greek 2x Protein Plain Yogurt.

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Understanding how food affects the body is no easy task. One day we are told to eat grains and the next day we learn of studies showing that carbohydrates make you fat and cause Type 2 diabetes and heart disease. Diets like Atkins, Paleo and Gluten-Free come, yet people who follow them also die of diabetes and cardiovascular disease.

It leaves us wondering where we can learn the truth or at least find a more clear way forward. The answer is to understand what a study means and how its results can be misinterpreted. In this article I’d like to share results of two studies that provide advice on opposite ends of the spectrum.

Study 1 – Carbohydrates are bad and are killing you
According to research published in 2010 in the American Journal of Clinical Nutrition, “Epidemiologic studies suggest that dietary glycemic index (GI) and dietary fiber are implicated in the development of type 2 diabetes, cardiovascular disease (CVD), and certain cancers.” That is a very strong, and compelling, conclusion.

The study looked at carbohydrate nutrition and inflammatory disease mortality in older adults by examining whether dietary glycemic index (GI), dietary fiber and carbohydrate-containing food groups were associated with the mortality attributable to non-cardiovascular, non-cancer inflammatory disease.

The analysis included almost 1,500 postmenopausal women and about 1,200 men aged 49 years. Over the following 13 years 170 participants died of inflammatory diseases. Women who consumed the most high glycemic foods, including fiber, sugar and starches, increased their risk of death by 2.9 times over those who consumed the least amount.

The results lead researchers to conclude, “In view of the effects of GI and fiber on inflammatory markers, it is logical to consider that carbohydrate nutrition is of particular relevance to diseases in which inflammation or oxidative stress is a predominant pathophysiologic contributor.”

Study 2 – Whole grains reduce disease, increase lifespan
According to research published in the Jan. 5, 2015 online journal, JAMA JAMA Internal Medicine, “higher whole grain consumption is associated with lower total and CVD [cardiovascular disease] mortality in US men and women, independent of other dietary and lifestyle factors.”

The researchers of this study looked at association between dietary whole grain (which is a carbohydrate) intake and risk of mortality. They investigated more than 74,000 women from the “Nurses’ Health Study” (1984–2010) and nearly 44,000 men from the “Health Professionals Follow-Up Study” (1986–2010). All patients were free of CVD and cancer at baseline.

During that time they documented a staggering almost 26,000 deaths. After adjusting for age, smoking, body mass index and other cofounders, they found that “every serving (28 g/d) of whole grain consumption was associated with a 5% lower total morality or a 9% lower CVD mortality.” This lead researchers to conclude that “higher whole grain consumption is associated with lower total and CVD mortality in US men and women, independent of other dietary and lifestyle factors.”

Why the results are different
When press releases from studies like these make their way into the mainstream news outlets and magazines, it is easy to see how they can be misinterpreted and thus confusing. While both studies sound similar enough, they are actually quite different.

The first talks about glycemic index and carbohydrates (which includes, but is not limited to, grains). And the grain forms that have the highest glycemic index are those that are refined, stripped of their outer bran coating and made into a powder (flour). This type of grain-based carbohydrate is quite popular and found in all breads that say “enriched” on their packages, as well as crackers, cakes, cookies and the like. Because of its processing it is devoid of its most important nutritional value and it also does not include its outer coating. This means it breaks down in the body rather quickly. And it is certain that carbohydrates that enter the bloodstream quickly do cause blood sugar spikes and inflammation because when glucose stays in the bloodstream it attaches to proteins causing a pro-inflammatory reaction called glycation. So the study is right to warn against eating high glycemic index fiber, starches and sugars.

The second study only talks about whole grain fiber. That is to say, breads, pasta and other products made using the whole grain that includes its bran coating. It is the fibrous bran coating that helps move stools through the bowels, pulls cholesterol from the blood, and stabilizes blood sugar because it takes longer to break down into sugars in the body. In fact, the study showed that bran intake alone was linked with up to 6 percent lower overall death risk and up to 20 percent lower cardiovascular disease-related risk. What’s more, whole grains naturally contain magnesium, fiber and other phytochemicals that help fight, and prevent, disease. So the study is right to advise consuming more whole grains.

Conclusion
The results of both studies show proof of their respective concepts. 1) If you eat high-glycemic index carbohydrates you will increase your risk of type 2 diabetes, cardiovascular disease and some cancers. 2) If you eat more whole grains, you will reduce your risk of type 2 diabetes and cardiovascular disease, while prolonging life by up to 9 percent.

But the fiber discussed in each study is not the same. The first is refined and the second is whole, and this is what makes all the difference in obesity and diseases like type 2 diabetes and heart disease. So when you read tidbits about studies proving this diet over that diet, please be sure to track down at least the abstract and see what it really means.

So by all means, heed the findings of both studies presented here, and 1) severely decrease your intake of simple carbohydrates and 2) consume more whole grains. Oh, and please stay off low-carb diets. Your brain needs the glucose from carbohydrates—just be sure they’re from whole grains.

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Failure to follow diet, exercise and medication guidelines can leave sufferers of the condition - affecting 205,000 people - at risk of heart disease, nerve damage, kidney disease, vision loss and foot ulcers.

The research showed that although 70pc of people believe they have the condition under control, only half have changed their diet and just one-third are taking enough exercise.

Almost one in four admitted they forgot to take their medication at some point in the previous month and one in 20 lapse at least once a week.

Prof Seamus Sreenan, consultant diabetologist in Connolly Hospital, Dublin, warned: "I would be concerned that some have a false sense of security.

"Effective treatment of type 2 diabetes for most people requires a significant change in diet and exercise as well as constant monitoring.

"We as healthcare professionals caring for people with diabetes appreciate the difficulties involved in making significant lifestyle changes and are concerned that our advice is not always followed through."

The problem is that uncontrolled diabetes can have no obvious symptoms - and the complications only come to light when patients are assessed at diabetes clinics, he added.

"I would encourage all people living with type 2 diabetes to agree specific targets for sugar, blood pressure and cholesterol levels with their healthcare professional so that they engage fully to best control their condition."

Sugar
The research, carried out by Diabetes Ireland with the drug firm Janssen, comes amid predictions that rising levels of obesity will see the numbers with the disease escalate.

It showed that more than one in four who are newly diagnosed are confused and find it difficult to understand the kind of lifestyle changes needed to live with the condition.

They need to keep blood sugar levels within a range recommended by their doctor. They need to reduce the amount of fat, salt and sugar they eat while increasing fibre. They must eat regularly, and include starchy carbohydrates.

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