Monday, June 29, 2015

Update on Artificial Sweeteners - Plus Summer Beverage Ideas!

Lately, the question I hear most often is "what is the best artificial sweetener? And is it true that regular sugar is actually healthier for me?

If you have diabetes, you know that one of the first thing your healthcare providers will suggest is to reduce or eliminate sweetened beverages from your diet. Artificial sweeteners such as aspartame, saccharin, or sucralose have been commonly recommended as safe sugar alternatives for people trying to lose weight or manage diabetes. 

The problem is, the research has been mixed. Some studies show they help with weight loss. Other research suggests they cause weight gain, "metabolic derangement", and/or insulin resistance by "tricking" the brain. (Studies here, here, and here.)

Now, a new study may have uncovered the mechanism. This article from NPR explains the findings of the new study: 
"What we find is that a subgroup [four of the seven people] developed significant disturbances in their blood glucose even after short-term exposure to artificial sweeteners," Elinav says.
"For example, results of a glucose tolerance test found that some individuals' blood sugar temporarily shot up to levels that are characterized as pre-diabetic within just a few days of introducing the artificial sweetener.
And how it's happening may be even more surprising. Their experiments showed that artificial sweeteners can alter the mix of bacteria in the guts of mice and people in a way that can lead some to become glucose intolerant.”

Amazing! And alarming. But drinking sugar- or corn-syrup-sweetened beverages was not helping us, either. So what to do? Here are some ideas:



1. Flavor your water with:
  • Lemon, lime, or orange slices
  • Cucumber
  • Fresh mint
  • Frozen berries
  • 1 oz fruit juice
2. Try seltzer - but avoid club soda, which has added sodium. Plain seltzer could be flavored with the ideas above, or there are many sodium-free unsweetened flavored options to choose from!

3. Make your own iced tea with black, green or herbal teas. Stevia is a safe sweetener to add if desired, or you could add some fruit or mint to these, too!

4. Iced coffee - order plain/black and add your own stevia and skim milk. Try adding natural flavors such as vanilla extract or cinnamon. 

5. Try low sodium V8 or no-salt added vegetable juices. You can add tabasco/hot sauce, curry powder, or lemon/lime juice for extra flavor

Do you have any other fun beverage ideas? Let us know in the comments section below!

Enjoy, and happy summer!

Friday, June 12, 2015

Safe Fasting with Diabetes

Whether it is for religious purposes or fad diets, people with diabetes often have questions about fasting. With Ramadan starting next week, let's review some strategies for safely fasting with diabetes.



A recent article in Diabetes Forecast outlines the challenges of fasting with diabetes, and offers recommendations and some examples: click here for the full article.

The article notes that fasting doesn't just put you at risk of low blood sugars. Blood sugars can also rise too high during a fast, because the liver can release glucose into the bloodstream.

Most medical professionals do not recommend fasting as part of any weight loss plan or diet. It can put you in unnecessary danger, and may not lead to any lasting weight loss.

Many religious observances such as Ramadan involve fasting from sunrise to sundown, breaking the fast only in the evening. However, most religious leaders seem to agree that safety comes first, and allow for exceptions for anyone with medical reasons for being unable to fast.



If you decide to fast:
- consult with your provider about which medications to take or to stop during your fast
- check your blood sugars more frequently
- keep a source of fast-acting carbohydrates handy, such as juice or glucose tablets, in case of a low
- if your blood sugar drops too low, break the fast

In the article, a teenager with type 1 diabetes offers the advice to follow the spirit of the fast by limiting intake to bland, sick-day type foods such as toast. By avoiding rich or sweet foods, she feels that she is able to participate in the meaning of the experience, without putting herself in danger. I think that sounds like a wonderful compromise.

I'd encourage you to check out the article at http://www.diabetesforecast.org/2014/10-oct/safe-fasting-with-diabetes.html.

If you have any advice or experiences to share, please do so in the comments section below!