This is a bookmarking post. Jason Sandeman is a chef who has a couple of web-sites at Well Done Chef! and Jason Sandeman — Real Food For Your Life. He has Latent Autoimmune Diabetes of Adulthood (LADA), which has resulted in a total loss of his pancreatic beta cells which means that he has to take insulin.
Now, it's generally believed in low-carb circles (and by myself) that people with Type 1 Diabetes Mellitus (T1DM) should minimise their intake of sugary & starchy carbohydrates as these promote wild fluctuations in blood glucose. See The problem with Diabetes.
Jason wrote the following comment on Richard Nikoley's blog. The relevant part is as follows:-
"Even more weird – now that I have introduced the starches into the diet – I have actually got better control now. I thought my insulin needs would go up – but they haven’t. They’ve gone down."
To which I replied:-"How about this for an explanation? You now have a well-controlled glucose input to your circulation via diet, which has suppressed the poorly-controlled glucose input to your circulation via hepatic glucose production."
Hepatic glucose production (HGP) is increased by Glucagon, Cortisol & Adrenaline/Epinephrine. These are secreted as blood glucose level falls below certain values in order to keep our brains alive. See Blood Glucose, Insulin & Diabetes.
As keeping our brains alive is rather important (!), the mechanism is fairly crude in operation and blood glucose can overshoot in a positive direction, as a bit of glycation is less harmful than brain death. See "Funny turns": What they aren't and what they might be. Hyperglycaemia requires insulin to lower blood glucose back to the normal range.
Therefore, eating some (but not too much) sugar & starch can result in lower blood glucose level and lower insulin secretion. Eating fibre/fiber (a carbohydrate) is also good for keeping blood glucose low, as only just mentioned in Fiber and Insulin Sensitivity. Ain't the human body weird?
Tampilkan postingan dengan label Soluble fibre. Tampilkan semua postingan
Tampilkan postingan dengan label Soluble fibre. Tampilkan semua postingan
Jumat, 20 April 2012
Fiber and Insulin Sensitivity.
Bluddy Americans. It's Fibre! But anyway....
Stabby the Raccoon posted the following study in a comment on CarbSane's blog. I thought that it was so interesting that I am linking to it here.
Fiber and Insulin Sensitivity.
This study has built-in cognitive dissonance.
The first Fig. suggests that cereal fibre is associated with a much lower RR for Type 2 Diabetes Mellitus (T2DM) and that fruit & veggie fibre aren't.
Schulze et al. 2007: Cereal Fiber RR = 0.6 - 0.7. Fruit Fiber RR = 0.9 - 1.05. Vegetable Fiber RR = 0.95 - 1.15 approx.
The next table suggests otherwise.
Andersson et al., 2007: Whole grain diet contained 112 g/d of whole grain, 18 g fiber. No effect of whole grains on insulin sensitivity.
Ebeling et al., 1988: 5 g/d granulated guar. No effect on insulin sensitivity.
Johnston et al., 2010: Resistant starch supplement -40g/d. Improved insulin sensitivity with resistant starch.
Landin et al., 1992: 30 g/d granulated guar, given in 3-10 g doses. Improved insulin sensitivity with guar diet.
Maki et al., 2011: High-resistant starch diet- 30 g/d, Low-resistant starch diet- 15 g/d. Improved insulin sensitivity with both resistant starch diets, but effect only reached statistical significance for men.
Nilsson et al., 2008: White bread enriched with barley fiber and 8g resistant starch, Barley kernel based bread. Improved glucose tolerance with resistant starch.
Pouteau et al., 2010: 28 g/d acetogenic fibers (acacia gum and pectin). No effect on insulin sensitivity.
Robertson et al., 2003: High-resistant starch diet- 60 g/d. Improved insulin sensitivity with resistant starch.
Weickert et al., 2006: Fiber-enriched with 31.2 g insoluble fiber. Improved insulin sensitivity with increased insoluble fiber.
In conclusion, the resistant starches found in high-amylose rices such as Basmati, refrigerated boiled rice & boiled potatoes, also rye & barley breads are beneficial in terms of reducing your RR for T2DM. Watch out, though. Too much dietary resistant starch can cause colic, flatulence & diarrhoea if your intestinal bacteria are knackered. You want fermentation to short-chain fatty acids to occur, not osmotic laxation! See Genetics of Food Intolerance.
Stabby the Raccoon posted the following study in a comment on CarbSane's blog. I thought that it was so interesting that I am linking to it here.
Fiber and Insulin Sensitivity.
This study has built-in cognitive dissonance.
The first Fig. suggests that cereal fibre is associated with a much lower RR for Type 2 Diabetes Mellitus (T2DM) and that fruit & veggie fibre aren't.
Schulze et al. 2007: Cereal Fiber RR = 0.6 - 0.7. Fruit Fiber RR = 0.9 - 1.05. Vegetable Fiber RR = 0.95 - 1.15 approx.
The next table suggests otherwise.
Andersson et al., 2007: Whole grain diet contained 112 g/d of whole grain, 18 g fiber. No effect of whole grains on insulin sensitivity.
Ebeling et al., 1988: 5 g/d granulated guar. No effect on insulin sensitivity.
Johnston et al., 2010: Resistant starch supplement -40g/d. Improved insulin sensitivity with resistant starch.
Landin et al., 1992: 30 g/d granulated guar, given in 3-10 g doses. Improved insulin sensitivity with guar diet.
Maki et al., 2011: High-resistant starch diet- 30 g/d, Low-resistant starch diet- 15 g/d. Improved insulin sensitivity with both resistant starch diets, but effect only reached statistical significance for men.
Nilsson et al., 2008: White bread enriched with barley fiber and 8g resistant starch, Barley kernel based bread. Improved glucose tolerance with resistant starch.
Pouteau et al., 2010: 28 g/d acetogenic fibers (acacia gum and pectin). No effect on insulin sensitivity.
Robertson et al., 2003: High-resistant starch diet- 60 g/d. Improved insulin sensitivity with resistant starch.
Weickert et al., 2006: Fiber-enriched with 31.2 g insoluble fiber. Improved insulin sensitivity with increased insoluble fiber.
In conclusion, the resistant starches found in high-amylose rices such as Basmati, refrigerated boiled rice & boiled potatoes, also rye & barley breads are beneficial in terms of reducing your RR for T2DM. Watch out, though. Too much dietary resistant starch can cause colic, flatulence & diarrhoea if your intestinal bacteria are knackered. You want fermentation to short-chain fatty acids to occur, not osmotic laxation! See Genetics of Food Intolerance.
Sabtu, 10 Januari 2009
Linseeds/Flaxseeds & Flaxseed oil.
"Where flax is eaten...health abounds!" - Mahatma Ghandi.
These little seeds pack a quadruple-whammy of protein, omega-3 essential fatty acids (EFAs), soluble fibre/fiber, and minerals, vitamins and co-factors.
What's in flaxseeds and flaxseed oil?
Click http://www.nutritiondata.com/facts/nut-and-seed-products/3163/2 and set serving size to 100g to see what nutrients there are in flaxseeds.
Click http://www.nutritiondata.com/facts/fats-and-oils/7554/2 and set serving size to 100g to see what nutrients there are in flaxseed oil.
How do I eat flaxseeds and flaxseed oil?
Flaxseeds have a fibrous seed coat which swells-up when wet and passes through our guts undigested. To get the benefit of the protein, omega-3 essential fatty acids and minerals in flaxseeds, the seeds need to be crushed, cracked, chopped-up, sliced-up or ground-up using a coffee grinder, adjustable pepper grinder or most simply, a blender with a sharp blade. The resulting powder can be mixed with liquids or sprinkled on foods, though extra fluid must be drunk as the soluble fibre/fiber absorbs lots of water. Although whole flaxseeds will keep fresh at room temperature, once powdered, it's advisable to keep them in a cool dark place to minimise oxidation of any exposed fat*. Flaxseed oil must be kept refrigerated with the cap screwed on the bottle at all times after opening and it must never be used for cooking. It's O.K. sprinkled over hot food as long as the food is eaten shortly afterwards. Oxidised flaxseed oil tastes bitter and has lost any health benefits it had when fresh, so it should be discarded or used to varnish something or thin down putty. Unoxidised flaxseed oil has a nutty taste or it may taste slightly like tea. Ground-up flaxseeds hardly taste of anything.
*NEW! Milled flaxseed stability information.
How much flaxseeds and flaxseed oil do I need to eat each day?
Men are much poorer converters of alpha-linolenic acid (the omega-3 fatty acid in flaxseeds) into the longer-chain omega-3 fatty acids than women. See Eicosapentaenoic and docosapentaenoic acids are the principal products of α-linolenic acid metabolism in young men , Conversion of α-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women and Extremely Limited Synthesis of Long Chain Polyunsaturates in Adults: Implications for Their Dietary Essentiality and Use as Supplements. Therefore, vegan men should eat ~50g of ground flaxseeds a day and women should eat ~25g a day. The daily amount of flaxseed oil for men is ~20g and the daily amount for women is ~10g. Vegan men should also supplement with vegan DHA.
Where can I buy flaxseeds and flaxseed oil?
Flaxseeds/linseeds come in different colours. The cheapest linseeds are brown/bronze ones which are often sold as bird seed in pet shops, but they can also be found in small independent health food shops. There are also golden linseeds, which is the type most often found in supermarkets. Linusit and Granovita are two well-known brands. Granovita organic flaxseed oil is a good brand and it comes in dark bottles to keep the light out as light causes photo-oxidation of omega-3 fatty acids.
These little seeds pack a quadruple-whammy of protein, omega-3 essential fatty acids (EFAs), soluble fibre/fiber, and minerals, vitamins and co-factors.
What's in flaxseeds and flaxseed oil?
Click http://www.nutritiondata.com/facts/nut-and-seed-products/3163/2 and set serving size to 100g to see what nutrients there are in flaxseeds.
Click http://www.nutritiondata.com/facts/fats-and-oils/7554/2 and set serving size to 100g to see what nutrients there are in flaxseed oil.
How do I eat flaxseeds and flaxseed oil?
Flaxseeds have a fibrous seed coat which swells-up when wet and passes through our guts undigested. To get the benefit of the protein, omega-3 essential fatty acids and minerals in flaxseeds, the seeds need to be crushed, cracked, chopped-up, sliced-up or ground-up using a coffee grinder, adjustable pepper grinder or most simply, a blender with a sharp blade. The resulting powder can be mixed with liquids or sprinkled on foods, though extra fluid must be drunk as the soluble fibre/fiber absorbs lots of water. Although whole flaxseeds will keep fresh at room temperature, once powdered, it's advisable to keep them in a cool dark place to minimise oxidation of any exposed fat*. Flaxseed oil must be kept refrigerated with the cap screwed on the bottle at all times after opening and it must never be used for cooking. It's O.K. sprinkled over hot food as long as the food is eaten shortly afterwards. Oxidised flaxseed oil tastes bitter and has lost any health benefits it had when fresh, so it should be discarded or used to varnish something or thin down putty. Unoxidised flaxseed oil has a nutty taste or it may taste slightly like tea. Ground-up flaxseeds hardly taste of anything.
*NEW! Milled flaxseed stability information.
How much flaxseeds and flaxseed oil do I need to eat each day?
Men are much poorer converters of alpha-linolenic acid (the omega-3 fatty acid in flaxseeds) into the longer-chain omega-3 fatty acids than women. See Eicosapentaenoic and docosapentaenoic acids are the principal products of α-linolenic acid metabolism in young men , Conversion of α-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women and Extremely Limited Synthesis of Long Chain Polyunsaturates in Adults: Implications for Their Dietary Essentiality and Use as Supplements. Therefore, vegan men should eat ~50g of ground flaxseeds a day and women should eat ~25g a day. The daily amount of flaxseed oil for men is ~20g and the daily amount for women is ~10g. Vegan men should also supplement with vegan DHA.
Where can I buy flaxseeds and flaxseed oil?
Flaxseeds/linseeds come in different colours. The cheapest linseeds are brown/bronze ones which are often sold as bird seed in pet shops, but they can also be found in small independent health food shops. There are also golden linseeds, which is the type most often found in supermarkets. Linusit and Granovita are two well-known brands. Granovita organic flaxseed oil is a good brand and it comes in dark bottles to keep the light out as light causes photo-oxidation of omega-3 fatty acids.
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