Jonny Bowden, Ph.D., C.N.S.
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 The vinegar also improved insulin sensitivity somewhat in diabetics, but the results didn't quite reach statistical significance.) The authors stated that "vinegar may possess physiological effects similar to ... metformin." (Metformin, the generic name for Glucophage, is a drug typically given to diabetics and prediabetics to increase insulin sensitivity.) Since insulin resistance is a feature of metabolic syndrome and often precedes diabetes, anything that makes the cells more sensitive to insulin and helps control blood sugar bears looking into. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 We know from animal studies that soy protein can reduce body fat accumulation and improve insulin sensitivity.45
There's yet one more emerging area of study on soy that points to the possibility that it could play a role in promoting weight loss. In a study of rats, researchers found that soy isoflavones actually played a role in reducing inflammation, a condition that we've looked at as playing a role in exacerbating obesity and weight gain. The rats in this study that consumed soy isoflavones had improved insulin sensitivity, which seemed to be caused by a reduction in inflammation. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 Once again, restoring insulin sensitivity is the key. Dr. Rosedale believes that "when you change your diet, you improve your insulin sensitivity within weeks. The rate at which you age is largely determined by how your body reacts to insulin. And when your insulin is regulated, you'll lose excess fluid . . . This will positively impact swollen ankles, varicose veins, and bloating."
Tags and Other Skin Woes
Scientists also link other skin conditions to gorging on sugar and processed carbs. |
Mark Sircus
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 The plasma magnesium level has been shown to be inversely related to insulin sensitivity. Magnesium supplementation improves insulin sensitivity as well as insulin secretion in patients with type 2 diabetes. Nevertheless, no beneficial effects of oral magnesium supplementation has been demonstrated on glycaemic control either in patients with diabetes type 1 or 2. Oral magnesium supplementation reduced the development of type 2 diabetes in predisposed rats. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| Metzger maintains, "if you go on a diet and eliminate refined carbs, very often insulin sensitivity returns, and hypoglycemia, prediabetes, or diabetes could go away." (Remember, you don't want insulin resistance; you want insulin sensitivity.)
The Sequence of Blood Sugar Disorders
"Ideally, we use insulin to soak up available food energy like a sponge. Insulin helps us use food for fuel now and store it as fuel for later. Individuals who effectively release insulin are more fuel efficient," Dr. Katz explains. |
Mike Adams
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 Power Foods
Phytochemicals have also been shown to be effective in controlling blood sugar and insulin sensitivity:
A variety of phytonutrients derived from spices influence insulin sensitivity. For example, American scientists have found that 1 teaspoon of cinnamon a day may help control blood sugar levels. The common spice appears to rekindle the ability of fat cells to respond to insulin and increase glucose removal (Hodge 2000).
- Disease Prevention and Treatment
Soy is perhaps the best-known source for phytochemicals that protect against cancer and other diseases. |
Jonny Bowden, Ph.D., C.N.S.
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| Meanwhile, another recent study found that diabetic rats fed garlic oil had increased insulin sensitivity. Garlic may well turn out to be a useful addition to the weight control toolbox.
Crushing or Chopping Garlic Releases Its Full Potential
The key to the astonishingly wide range of health benefits in garlic seems to lie in a compound called allicin. The thing of it is, allicin isn't actually in garlic. Garlic cloves contain an amino acid called alliin. |
| A comprehensive review paper on the relationship of fats to coronary heart disease by Frank Hu, JoAnn Manson, and Walter Willett from Harvard— the folks who ran the Nurses' Health Study—points out that omega-6s do lower LDL ("bad") cholesterol and also improve insulin sensitivity. But even that team, gently conservative in their phrasing, point out that "the ratio of omega-3 to omega-6 (fats) is less than optimal and should be improved." The argument is over whether to improve that ratio by increasing omega-3s, reducing omega-6s, or both. Personally, I think it's both. |
| A comprehensive review paper on the relationship of fats to coronary heart disease by Frank Hu, JoAnn Manson, and Walter Willett from Harvard—the folks who ran the Nurses' Health Study—points out that omega-6s do lower LDL ("bad") cholesterol and also improve insulin sensitivity. As for the omega-3s, hundreds of studies have shown that they lower triglycerides and cholesterol levels. The omega-3 fatty acids in hemp are effective in decreasing blood pressure, platelet stickiness, and in fibrinogen levels, a key marker in atherosclerosis. |
Jonny Bowden, Ph.D., C.N.S.
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 Earlier I mentioned some "hard-core" research, and here it is: A recent study in Diabetes Care demonstrated that apple cider vinegar improved insulin sensitivity in insulin-resistant subjects. Let me tell you how important this is: If you've read my other books—especially Living the Low Carb Life—you remember that insulin is an important hormone with multiple purposes that's made by the pancreas. Your body releases insulin when blood sugar goes up, as it does when you eat food, especially carbohydrates. |
| We call this condition insulin resistance; its opposite is insulin sensitivity, which is what you want. Research demonstrates that vinegar makes the cells more "sensitive" to insulin, a desirable effect indeed. This makes apple cider vinegar a powerful natural weapon, along with cinnamon and chromium, in the fight to control blood sugar and help get carbohydrate metabolism on track.
Respected nutritional researcher Jeff Volek, Ph.D., R.D., suggests a salad with vinegar at the beginning of every meal for its potential in managing blood sugar. |
Hyla Cass, M.D.
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 Actions: Thiazolidinediones can be described as insulin sensitizers— medications that promote better insulin sensitivity. They also reduce blood pressure and help to reduce inflammation within the blood vessels, both key factors in the progression of heart disease.
Side effects: Thiazolidinediones have been the subject of a great deal of controversy in recent years. There is now an FDA mandatory "black box" warning on this entire class of drugs regarding their serious cardiac effects. |
| Actions: Metformin increases insulin sensitivity, encouraging cells to let sugars in when insulin is present; and it reduces the amount of glucose (simple sugars) absorbed into the body from food. Overall, it enhances the action of insulin and reduces blood sugar. It causes less weight gain and fewer episodes of hypoglycemia (low blood sugar) than any other medicine discussed in this chapter. It also has been found to protect against diabetic complications (neuropathy, retinopathy, kidney damage), and to lengthen lifespan in overweight people with type 2 diabetes. |
| Even moderate exercise (such as brisk walking) enhances insulin sensitivity, as does resistance training with weights.
DRUGS FOR DIABETES AND THE NUTRIENTS THEY DEPLETE
If you have a diagnosis of diabetes or insulin resistance, also known as "prediabetes," borderline diabetes, metabolic syndrome, or Syndrome X, you should not head right for the pharmacy. It's been proven over and over that you can reverse this condition yourself, with the right diet, plus exercise. Speak to your doctor, and enroll him or her as your partner here. |
Andreas Moritz
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 After only three days of eating the bread, the women's insulin sensitivity improved by 8 percent. You can naturally increase your insoluble and soluble fiber intake by eating mostly natural, unprocessed foods, such as fruit, vegetables, grains and legumes, nuts and seeds. As simple as this sounds, food is still the best medicine of all.
Animal Proteins—More Harmful Than Sugar
Without a question, foods that are nutritionally empty lead to malnutrition, eating disorders, and obesity. |
Tori Hudson, N.D.
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 Nettle root
• Green tea
• Soy
• Flaxseed
Other herbs and nutrients can improve insulin sensitivity and PCOS:
• Chromium
• Fenugreek powder
• Vitamin C
• Bitter melon
Licorice can lower serum testosterone in women and saw palmetto can inhibit the conversion of testosterone to dihydrotestosterone (a stronger form of testosterone). By inhibiting this conversion, we am maybe modestly decrease testosterone-induced hair loss and acne. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| Sleep deprivation
• Can impair insulin sensitivity (a diabetes risk factor) and carbohydrate tolerance, and therefore potentially increase the risk for diabetes"
Is associated with increased levels of ghrelin (the "turn on" switch for appetite) and decreased levels of leptin (the "turn off switch for appetite), thus increasing both hunger and appetite12
; Can increase Cortisol—the stress hormone associated with promoting obesity13
Less than 4 hours of quality sleep nightly and chronic sleep loss overall have been shown to have a harmful effect on carbohydrate metabolism. |
Jonny Bowden, Ph.D., C.N.S.
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| Metformin, the generic name for Glucophage, is a drug typically given to diabetics and prediabetics to increase insulin sensitivity.) Since insulin resistance is a feature of metabolic syndrome and often precedes diabetes, anything that makes the cells more sensitive to insulin and helps control blood sugar bears looking into. The authors concluded that "further investigations to examine the efficacy of vinegar as an antidiabetic therapy are warranted." Nutritionist and researcher Jeff Volek, Ph.D., R.D. |
David W. Grotto, RD, LDN
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 DIABETES: Diabetic rats on a high-millet diet had decreased levels of insulin sensitivity and better glucose management compared to their control group.
Tips on Using Millet
SELECTION AND STORAGE:
• Millet comes in both packages and bulk. Beware of "webbing" in bulk bins, a sure sign of bug infestation!
• Store in a cool, dry place. Millet can also be kept in a sealed container in the refrigerator.
PREPARATION AND SERVING SUGGESTIONS:
• One cup of millet requires three cups of liquid; it should cook for 40 minutes. One cup dry will yield three cups cooked. |
Thomson Healthcare, Inc.
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 Patients with diabetes should also be cautious, since glucosamine may affect insulin sensitivity or glucose tolerance.
The most commonly reported adverse effects are gastrointestinal disturbances, including nausea, dyspepsia, heartburn, vomiting, constipation, diarrhea, anorexia, and epigastric pain. Less than 1 % of patients have reported edema, tachycardia, drowsiness, insomnia, headache, erythema, and pruritus. |
James F. Balch, M.D. and Mark Stengler, N.D.
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 Alpha lipoic acid improves insulin sensitivity and reduces the symptoms of diabetic neuropathy.
Super Prescription #4 Vanadyl sulfate
Take 100 to 300 mg daily. It improves glucose tolerance in people with type 2 diabetes. Higher dosages should be used under the supervision of a doctor.
Super Prescription #5 Cinnamon extract
Take 500 mg twice daily. Cinnamon improves insulin sensitivity and utilization.
Super Prescription #6 High-potency multivitamin
This supplies many of the nutrients involved with blood sugar metabolism. Take as directed on the container. |
Thomson Healthcare, Inc.
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| No difference in fasting plasma lipid levels or insulin sensitivity was found between treatment groups. Investigators did observe a significant postprandial increase in GIP (glucose-dependent insulinotropic peptide) in the Soy group (p<0.05). They concluded that markers of arterial function were not influenced by soy (Hermansen et al, 2005).
Water-washed Soy protein concentrate had no significant effect on blood lipids in moderately hypercholesterolemic adults compared to a milk-protein based control. |
| ALA supports blood sugar metabolism and increases insulin sensitivity. In diabetic neuropathy, ALA improves blood flow to peripheral nerves with the goal of stimulating nerve fiber regeneration. In heavy metal toxicity, ALA is used for its free-radical scavenging qualities and its mechanism for improving glutathione levels in the body. The same mechanisms support the use of ALA in the treatment of acquired immunodeficiency syndrome to prevent potential viral replication. The daily use of alpha lipoic acid as an antioxidant is uncommon due to the cost. |
Ray D. Strand
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 Second, we need to aggressively encourage lifestyle changes that will improve insulin sensitivity. I strongly believe that in type 2 diabetes mellitus, physicians should rely on medication as a last resort.
Doctors Are Treating the Wrong Thing
In a review article for the Mayo Clinic, Or. James O'Keefe stated: "Therapeutic efforts in patients with diabetes have focused predominantly on normalizing increased blood sugar levels while often ignoring many of these other modifiable risks, which are caused by the underlying insulin resistance. |
| Chromium has been shown to greatly improve insulin sensitivity, especially in those who are deficient in this mineral." Diabetic patients and patients with Syndrome X need 300 meg of chromium in supplementation.
Vitamin E not only improves antioxidant defenses but also seems to help the body in the problem of insulin resistance. Research reveals that a low vitamin E level is an independent and strong predictor for the development of adult-onset diabetes. Individuals who have low levels of vitamin E have a fivefold higher risk of developing diabetes than those with a normal amount of vitamin E. |
| It has been show to significantly increase insulin sensitivity when taken in supplementation. A diabetic needs to take 50-100 meg of vanadium in supplementation each day.
I have been amazed at what can be achieved with patients who are willing to change their diet, start exercising, and take nutritional supplements with key minerals and antioxidants that improve the body's sensitivity to insulin. Along those lines, here's one case history I love to tell.
Mart's Story
Matt, whose longtime dream had been to join the Peace Corps, came to me for the organization's required physical. |
Dr. Steve Blake
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 Decreased insulin sensitivity and liver toxicity can result from daily amounts over 2000 mg. However, niacin in the form of nicotinic acid can cause "niacin flush" in amounts as low as 35 mg. Nicotinic acid can dilate the capillaries, causing a brief tingling and flushing of the skin.
Summary for Niacin—Vitamin B3
Main function: energy metabolism.
RDA: men, 16 mg; women, 14 mg (niacin equivalent).
No toxicity has been reported from food; flushing has been reported above 35 mg in the nicotinic acid form; no effects have been noted below 2000 mg of niacinamide.
Deficiency disease: pellagra. |
David W. Grotto, RD, LDN
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| DIABETES: A human study found that the flavonols in dark chocolate increased nitric oxide in the subjects tested, which improved insulin sensitivity and blood flow and lowered blood pressure.
COUGHS: A team of researchers discovered that theobromine, a derivative found in cocoa, is nearly a third more effective in stopping persistent coughs when compared with codeine, currently considered the best cough medicine. The use of theobromine as a cough suppressant is still being investigated. |
Mike Adams, the Health Ranger
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 This is what the world needs in terms of food that will protect against diabetes and that will, over time, help boost insulin sensitivity, which is the beginning of a biochemical reversal of the root causes of diabetes. When you lose insulin sensitivity, you become trapped in a self-reinforcing cycle of obesity and diabetes, because your body has to keep making more insulin just to get the sugar out of the blood.
What most people do in the real world is consume liquid sugar, such as soft drinks and high glucose corn syrup. |
David W. Grotto, RD, LDN
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| Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. Am J Clin Nutr. 2005 Mar;81(3):611-614.
Heinrich U, Neukam K, Tronnier H, Sies H, Wilhelm S. Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. Journal of Nutrition. 2006;136:1-5.
Noe V et al. Epicatechin and a cocoa polyphenolic extract modulate gene expression in human Caco-2 cells. J Nutr. 2004 Oct;134(10):2509-2516. |
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