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Healthy Eating Tips to Prevent, Control, and Reverse Diabetes

Medieval cuisine
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The Diabetes Diet

Recent validation has concluded that total and regional body volume estimates correlate positively and significantly with biomarkers of cardiovascular risk and BVI calculations correlate significantly with all biomarkers of cardio-vascular risk.

There are numerous theories as to the exact cause and mechanism in Type 2 Diabetes. Central obesity is known to predispose individuals for insulin resistance.

Abdominal fat is especially active hormonally, secreting a group of hormones called adipokines that may possibly impair glucose tolerance.

But adiponectin which is found in lower concentration in obese and diabetic individuals has shown to be beneficial and protective in Type 2 diabetes mellitus. Developing asthma due to abdominal obesity is also a main concern. As a result of breathing at low lung volume, the muscles are tighter and the airway is narrower. It is commonly seen that people who are obese breathe quickly and often, while inhaling small volumes of air.

Based on studies, it is evident that obesity has a strong association with vascular and metabolic disease which could potentially be linked to Alzheimer's disease.

Recent studies have also shown an association between mid-life obesity and dementia, but the relationship between later life obesity and dementia is less clear. Based on logistic regression analyses, it was found that obesity was associated with an almost fold increase risk of Alzheimer's disease. The currently prevalent belief is that the immediate cause of obesity is net energy imbalance—the organism consumes more usable calories than it expends, wastes, or discards through elimination.

Some studies indicate that visceral adiposity, together with lipid dysregulation and decreased insulin sensitivity , [39] is related to the excessive consumption of fructose. Quality protein uptake is defined as the ratio of essential amino acids to daily dietary protein.

Visceral fat cells will release their metabolic by-products in the portal circulation, where the blood leads straight to the liver. Thus, the excess of triglycerides and fatty acids created by the visceral fat cells will go into the liver and accumulate there. In the liver, most of it will be stored as fat. This concept is known as 'lipotoxicity'. Hypercortisolism, such as in Cushing's syndrome , also leads to central obesity. Many prescription drugs, such as dexamethasone and other steroids, can also have side effects resulting in central obesity, [50] especially in the presence of elevated insulin levels.

The prevalence of abdominal obesity is increasing in western populations, possibly due to a combination of low physical activity and high-calorie diets, and also in developing countries, where it is associated with the urbanization of populations. It is recommended to use both standards.

BMI will illustrate the best estimate of your total body fatness, while waist measurement gives an estimate of visceral fat and risk of obesity-related disease.

A study has shown that alcohol consumption is directly associated with waist circumference and with a higher risk of abdominal obesity in men, but not in women.

Excluding energy under-reporters slightly attenuated these associations. After controlling for energy under-reporting, it was observed that increasing alcohol consumption significantly increased the risk of exceeding recommended energy intakes in male participants — but not in the small number of female participants 2.

Further study is needed to determine whether a significant relationship between alcohol consumption and abdominal obesity exists among women who consume higher amounts of alcohol. In those with a BMI under 35, intra-abdominal body fat is related to negative health outcomes independent of total body fat. BMI and waist measurements are well recognized ways to characterize obesity. However, waist measurements are not as accurate as BMI measurements. For this reason, it is recommended to use both methods of measurements.

While central obesity can be obvious just by looking at the naked body see the picture , the severity of central obesity is determined by taking waist and hip measurements. A differential diagnosis includes distinguishing central obesity from ascites and intestinal bloating. In the cohort of 15, people participating in the National Health and Nutrition Examination Survey NHANES III , waist circumference explained obesity-related health risk better than the body mass index or BMI when metabolic syndrome was taken as an outcome measure and this difference was statistically significant.

In other words, excessive waist circumference appears to be more of a risk factor for metabolic syndrome than BMI. The increased amount of fat in this region relates to the higher levels of plasma lipid and lipoproteins as per studies mentioned by Eric Poehlman review. This parameter has been used in the study of metabolic syndrome [67] [68] and cardiovascular disease. When comparing the body fat of men and women it is seen that men have close to twice the visceral fat as that of pre-menopausal women.

Central obesity is positively associated with coronary heart disease risk in women and men. It has been hypothesized that the sex differences in fat distribution may explain the sex difference in coronary heart disease risk. There are sex-dependent differences in regional fat distribution. In women, estrogen is believed to cause fat to be stored in the buttocks , thighs , and hips. Males are more susceptible to upper-body fat accumulation, most likely in the belly, due to sex hormone differences.

Even with the differences, at any given level of central obesity measured as waist circumference or waist to hip ratio, coronary artery disease rates are identical in men and women. A permanent routine of exercise, eating healthily, and, during periods of being overweight, consuming the same number or fewer calories than used will prevent and help fight obesity. Adjunctive therapies which may be prescribed by a physician are orlistat or sibutramine , although the latter has been associated with increased cardiovascular events and strokes and has been withdrawn from the market in the United States , [83] the UK , [84] the EU , [85] Australia , [86] Canada , [87] Hong Kong , [88] Thailand , [89] Egypt and Mexico.

A study published in the International Journal of Sport Nutrition and Exercise Metabolism , [90] suggests that combining cardiovascular aerobic exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat.

An additional benefit to exercising is that it reduces stress and insulin levels, which reduce the presence of cortisol , a hormone that leads to more belly fat deposits. Self-motivation by understanding the risks associated with abdominal obesity is widely regarded as being far more important than worries about cosmetics.

In addition, understanding the health issues linked with abdominal obesity can help in the self-motivation process of losing the abdominal fat. As mentioned above, abdominal fat is linked with cardiovascular disease, diabetes, and cancer. Specifically it's the deepest layer of belly fat the fat you cannot see or grab that poses health risks, as these "visceral" fat cells produce hormones that can affect health e. The risk increases considering the fact that they are located in the proximity or in between organs in the abdominal cavity.

For example, fat next to the liver drains into it, causing a fatty liver , which is a risk factor for insulin resistance, setting the stage for Type 2 diabetes. In the presence of diabetes mellitus type 2 , the physician might instead prescribe metformin and thiazolidinediones rosiglitazone or pioglitazone as antidiabetic drugs rather than sulfonylurea derivatives.

Thiazolidinediones may cause slight weight gain but decrease "pathologic" abdominal fat visceral fat , and therefore may be prescribed for diabetics with central obesity. Low-fat diets may not be an effective long-term intervention for obesity: The conclusion was that mean weight decreased significantly in the intervention group from baseline to year 1 by 2.

This difference from baseline between control and intervention groups diminished over time, but a significant difference in weight was maintained through year 9, the end of the study.

There is a common misconception that spot exercise that is, exercising a specific muscle or location of the body most effectively burns fat at the desired location, but this is not the case. Spot exercise is beneficial for building specific muscles, but it has little effect, if any, on fat in that area of the body, or on the body's distribution of body fat. The same logic applies to sit-ups and belly fat. Sit-ups , crunches and other abdominal exercises are useful in building the abdominal muscles , but they have little effect, if any, on the adipose tissue located there.

Several colloquial terms used to refer to central obesity, and to people who have it, refer to beer drinking. However, there is little scientific evidence that beer drinkers are more prone to central obesity, despite its being known colloquially as "beer belly", "beer gut", or "beer pot".

One of the few studies conducted on the subject did not find that beer drinkers are more prone to central obesity than nondrinkers or drinkers of wine or spirits. These symptoms can suggest the appearance of central obesity. Deposits of excess fat at the sides of one's waistline are commonly referred to as "love handles".

Researchers in Copenhagen examined the relationship between waist circumferences and costs among 31, subjects aged 50—64 years of age with different waist circumferences. Their study showed that an increase in just an additional centimetre above normal waistline caused a 1.

From Wikipedia, the free encyclopedia. Central obesity Synonyms beer belly, beer gut, pot belly, spare tyre, bread box A centrally obese male. The body mass index is Specialty Endocrinology Abdominal obesity , also known as central obesity , occurs when excessive abdominal fat around the stomach and abdomen has built up to the extent that it is likely to have a negative impact on health.

Current Opinion in Lipidology. Retrieved on April 9, Dementia and Geriatric Cognitive Disorders. The Metabolic Multi-risk Factor".

Definition of metabolic syndrome: European Journal of Epidemiology. Annales de Réadaptation et de Médecine Physique. Probe of the molecular paradigm associating diabetes and obesity". Thanks again for stopping by.

There's a great app for iOs and Android called Fat Secret not affiliated terrible name, but great app. You can scan bar codes of the packages your food comes in, enter fruits and vegetables, and it knows most foods at most restaurants. I've found it really helpful in keeping my protein levels up when I'm working out regularly - while still keeping calories down.

I have been searching for a mid-afternoon snack that would not add tons of calories. Thank you for suggesting one. I also appreciate all of the suggestions and directions you have given here.

I know the snack was not the primary focus of the article, but it just happened to be what I needed most right now. Cynthia, controlling snack portions and how often we eat snacks is so key to weight loss and maintenance Glad it was helpful! Your very welcome, I'm glad that it was helpful. Please let me know if you have any questions. I love your article, but I'm not seeing the Free Food List that you've mentioned several times. I must have overlooked it.

Can you tell me where it is, please? In the section just above the blue book explaining how NutriSystem works. You will find links to various resources, including the one you mentioned, read the section and you'll see it. If you continue to have trouble, let me know. I'm glad you enjoyed the article! Any vegetable juice that does not have a lot of added sugar, corn syrup, etc. In fact you may want to learn to juice or liquefy your own vegetables using a juicer or NutriBullet or Ninja.

I have used NutriBullet and am not using the Ninja, I like to have the pulp of the fruit or vegetables with my drink. Thanks for all the great info! I don't see "desserts" on the diabetes list and would rather not use the calorie packs; can you tell me what makes up a mid-afternoon meal? Yes, you can do the same thing as the mid-morning snack.

I just provide a dessert option for those who enjoy their sweets to show that you can still eat them in moderation and lose weight. I don't eat dairy other than yogurt which I'm including in my meal paln; is there a dairy substitute when it calls for 1 dairy? The only option that comes to mind right now is soy yogurt.

I drink almond milk as well Sometimes it is better. I am lactose intolerant, so always look for dairy that is lactose free. This is easier to do with cheese, especially appreciate the cheeses made by Cabot, almost all if not all are marked lactose free.

Kraft shredded Mozzarella is also lactose free. I followed the diet with some protein as suggested. It is really like magic! Give a try on this, this diet plan clearly works. Is this good for someone who wants to lose more than pounds?

I would like to try this, but it seems like I would be eating more calories.

What's the best diet for diabetes?