DISCUSSION 001 (Date: 18.11.19)
DIABETIC MONITORING FORUM (DMF)
Presenter: Dr. Salihu Lukman
The following are the outcomes of the DMF discussions held yesterday on the topic, “RICE – Its Healthy and Unhealthy Forms”.
(1) Brown rice is healthier because it is whole-grained, thus more nutritious. Diabetics should avoid white and parboiled rice as much as possible. Whenever you must take non-brown rice, use the suggested healthy rice recipes in (2) below and be mindful about the portion size.
Basmatic rice is not in any way healthier than other white or parboiled rice.
Further reading:
(a) Brown Rice Nutrition Information for Babies
(b) Rice Nutrition Facts and Health Benefits
(c) Glycemic Index Food Lists and Explanation
(2) Suggested healthy rice and beans options:
(a) Use 30 % (rice): 70 % (beans) ratio. You can add spinach or other veggies.
(b) Use 30 % (beans): 70 % (rice) ratio. This must be accompanied by either vegetable soup which contains a large quantity of vegetables or undressed salad.
(3) People born predisposed to diabetes and consume white or parboiled rice often, are more prone to coming down with type 2 diabetes than those who consume germinated brown rice, provided that all things being equal.
Further reading:
(a) Rice consumption and predisposition to metabolic diseases
(b) Predisposition to insulin resistance and obesity due to staple consumption of rice
(4) Salads: Avoid using salad cream as much as possible because it contains added sugar, saturated fat and it is rich in calories. Typically the healthiest salad dressings are those that are oil-based because these types of dressings are made with heart-healthy fats such as olive oil, nut oils, etc or vinegar (in general). I recommend apple cider vinegar because it helps to reduce blood sugar and aids in weight loss.
Your salad can consist of a mixture of the following: tomato, red bell pepper (tattasai), carrots, cucumber, onion, cabbage, lettuce, green pepper, etc.
Note: You should monitor your blood glucose level closely whenever you change your diet from less nutritious one to a more nutritious one if you are on a diabetic medication to avoid hypoglycemia.
Further reading:
(a) The Best Salad Ingredients for Weight Loss
(b) The Worst Salad Ingredients for Weight Loss
(c) The Health Benefits of Apple Cider Vinegar
(5) White sugar vs brown (including Mazarqwaila), raw, confectioner’s (or powdered) sugar: They all have the same nutritional profile as white sugar. Hence, all the above sugars are nutritionally the same.
Further reading:
(a) Granulated Sugar Nutrition Facts and Health Benefits
(6) Is honey healthier than table sugar? Both are forms of sugar, and not recommended for diabetics. However, honey may provide small amounts of health-promoting minerals, hence it may be considered healthier than sugar.
Further reading:
(a) Honey Nutrition Facts and Health Benefits
DISCUSSION 002 (Date: 21.11.19)
DIABETIC MONITORING FORUM (DMF)
Presenter: Dr. Salihu Lukman
Topic: Pasta and Noodles: Healthy and Unhealthy Forms
SPAGHETTI, MACARONI, COUSCOUS
Pasta is packed with carbohydrates, which, when eaten in excess, can increase inflammation, cause weight gain, and raise blood sugar.
They should be completely avoided as much as possible. They are made from highly refined wheat.
If you must take any of them, apply enough veggies to make it more nutritious and enhance the fiber content and/or use salad. In all these cases, using a smaller portion size of the food is very important.
“The glycemic index of pasta made from wheat (most pasta) depends on the shape of the pasta (the thicker, the lower the glycemic index) and the way it is cooked.”
Note: You should monitor your blood glucose level closely whenever you change your diet if you are on diabetic medication to avoid hypoglycemia.
Alternatives
(1) Whole-wheat spaghetti and macaroni are good sources of fiber vitamins, minerals and reduce any resulting blood sugar spike (when compared to white pasta).
(2) Fortified pasta
“Fortified pasta varieties are another alternative to white pasta. These types of pasta have been modified by adding a flour blend that includes egg whites and legumes for more protein; barley and oats for increased fiber; and flaxseed for healthy omega-3 fats.”
“These forms contain 40 percent more protein and twice the fiber in the same amount of calories as regular pasta. The higher protein and fiber content are both helpful for diabetic glucose control.”
(3) Other available varieties are pasta made with chickpeas or other varieties made with brown rice, lentils, and finger millet (tamba).
Further reading:
(a) Pasta Substitutes Available for People With Diabetes
(b) Low-Carb Pasta Alternatives
(c) How to Eat More Whole Grains Without Breaking the Bank
(d) Glycemic Index Food Lists and Explanation
Instant Noodles (e.g. Indomie,)
“Instant noodles are a type of pre-cooked noodle, usually sold in individual packets or cups and bowls.”
“Typical ingredients in the noodles include flour, salt and palm oil. The flavoring packets generally contain salt (high in sodium), seasoning and monosodium glutamate (MSG).”
“After the noodles have been made in the factory, they are steamed, dried and packaged”
“Most types of instant noodles tend to be low in calories, fiber and protein, with higher amounts of fat, carbs, sodium and select micronutrients (vitamins & minerals).”
If you must take instant noodles, apply enough veggies to make them more nutritious and enhance the fiber content and/or use salad. In all these cases, using a smaller portion size of the food is very important.
“Choosing instant noodles that are lower in sodium or made from whole grains can give your instant noodles a healthy upgrade. Adding vegetables and a protein source can help round it out.”
Note: You should monitor your blood glucose level closely whenever you change your diet if you are on diabetic medication to avoid hypoglycemia.
Further reading:
DISCUSSION 003 (Date: 23.11.19)
DIABETIC MONITORING FORUM (DMF1 & DMF2)
Topic: Breakfast Meals: Healthy & Unhealthy Forms
Presenter: Dr. Salihu Lukman
”We’ve heard countless times that breakfast is the most important meal of the day”
”it can jump start metabolism, prevent food cravings, and help people lose weight. ”
”Eating a balanced breakfast is important, especially if you have diabetes. ”
”In fact, researchers have found that skipping breakfast makes you more at risk of developing type 2 diabetes. ”
”But figuring out exactly what to eat can be tricky. Having a plan in place can help you save time and prevent you from making a choice that might affect your glucose control later in the day. ”
”Here are a few tips to keep in mind. ”
”Guide to a Diabetes-Friendly Breakfast”
”Studies have shown that eating a higher fat and moderate protein breakfast may actually help to reduce fasting blood sugar, A1c, and weight. ”
”Studies have shown that those persons with diabetes tend to have better blood sugars and weight control when starting the day with a higher fat, higher protein, lower carbohydrate breakfast. ”
”The likely reason is that these types of breakfast choices are lower in carbohydrates. ”
”Also, blood sugar tends to rise after breakfast—up to two times higher than after lunch. ”
”High blood sugar after meals (postprandial) can result in carbohydrate cravings because the sugar stays in the bloodstream instead of going into the cells, and then the cells signal to the body that it needs to eat more sugar (or carbohydrates) to effectively fuel itself. ”
”Elevated blood sugars may cause additional carbohydrate cravings, which can lead to excess calorie and carbohydrate intake, often resulting in excess sugar in the blood. ”
”Eating a lower-carb breakfast will minimize the resulting glucose response and means your blood sugar will be better balanced throughout the day.”
”All food can be classified into macronutrient categories as carbohydrates, fats, or proteins. ”
”They all provide your body with the energy you need to function on a daily basis. ”
”The American Diabetes Association recommends a general breakdown as 20% of daily calories from protein, 20-35% of daily calories from fat, and 45-60% of daily calories from carbohydrates. ”
”Protein and fat tend to be more satiating which can keep you feeling full for longer, typically resulting in less overall calorie intake. ”
CARBOHYDRATES
”Carbs are a quick source of energy, but for people with diabetes, they can send blood sugar soaring.”
”When it comes to carbs on a diabetes-friendly diet, fiber is the shining beacon you should be searching for. ”
”In terms of breakfast options, seek out oatmeal, whole-grain bread”
FAT
”Don’t shy away from fats: from helping with vitamin absorption to hormone production to heart and brain function, they are an essential part of a healthy diet.”
”However, not all fats are created equal. ”
”Look for plant-based fats such as avocado, olive oil, nuts, seeds, and coconut; along with high-quality sources of animal products such as grass-fed, whole-milk dairy and butter. ”
”Once thought to cause high cholesterol, experts now suggest that FULL-FAT DAIRY may help to keep cholesterol balanced”
”In terms of portions, a serving of liquid fats such as olive oil or butter is usually one teaspoon, about the size of the tip of your thumb. ”
”A serving of nuts, seeds, or avocado is one tablespoon, or about the full length of your thumb. ”
”Seek out omega-3 fatty acids, which are a special kind of protective, anti-inflammatory fat. Walnuts, chia seeds, flax seeds, and fatty fish (salmon) are all great sources of omega-3s. ”
PROTEIN
”Protein is the building block for every cell in the body and is a great source of energy. ”
”For people with diabetes, lean proteins provide energy density without a high amount of saturated fat, which could be linked to heart disease. ”
”Animal-based breakfast proteins like eggs and turkey sausage are pretty standard, but there’s also a case to be made for chickpeas, tofu, nuts, and seeds. ”
”How to Build a Balanced Meal”
”There are four main pillars to keep in mind when planning a diabetes-friendly meal, breakfast or otherwise. ”
”1) Fiber: oatmeal, whole-grain breads, and whole-wheat/bran muffins”
” 2) Lean protein: eggs, fish, beans, or nuts”
” 3) Healthy fats: olive oil, avocado, grass-fed butter and dairy, coconut, and nuts”
” 4) Vegetables: peppers, tomatoes, onions, and especially dark leafy greens”
”Focusing on these four categories of food will ensure that your plate checks all the boxes of a satisfying, nutrient-dense meal. ”
Further reading:
- What to Eat for Breakfast When You Have Diabetes
- Should You Eat Cereal for Breakfast if You Have Diabetes?
- Diabetes-Friendly Fruit Smoothie Recipes
- A High Protein-High Fat Breakfast Can Help Reduce A1C
OATMEAL
”When it comes to oatmeal, you first want to be sure you purchase the right kind. ”
”In other words, stick with whole oats or steel cut oats, as they are low in GI, whereas instant oats are very refined and tend to be high in GI. ”
”To give the oatmeal a pop of flavor and additional nutrients, try topping your oatmeal with a little bit of low GI fruit, like apples, peaches, or pears. ”
EGGS
”The Dietary Guidelines for Americans encourages us to eat eggs without worrying about cholesterol”
”Eggs are high in protein and the yolk contains heart-healthy omega-3 fats to help fight inflammation.”
”The great part about eating eggs is that they can be made in a variety of ways (so you don’t get bored of eating the same thing every day).”
”For example, you can scramble eggs, bake them, or hard boil them. ”
”It’s also a good idea to add in vegetables to your eggs to maximize your antioxidant intake—and don’t be shy when it comes to combining vegetables.”
”One hearty and popular combination is mushrooms, onions, and chopped tomatoes. ”
”You can also make a frittata”
PAPS (Koko or Kunu)
Avoid paps from refined grains (corn, millet, sorghum, etc.) because they have a higher GI.
Prepare paps using finger millet (tamba), hungry rice (acca), or whole-grain wheat. You may use 1 date to sweeten it.
TEA
Use fresh cow milk if possible.
Avoid Milo, Bournvita & Ovaltine (contains sugar)
BREAD
Avoid white bread
Use whole-grain wheat bread or brown bread, oat bread, high fiber bread, bran bread, etc.
Avoid tuwo made from refined grains (corn, sorghum, wheat, etc.) because they have a higher GI.
Recommeded tuwo: Tuwon oats, tuwon tamba (finger millet), tuwon acca (hungry rice)
FATE (Porridge)
Avoid porridge made from refined grains (corn, sorghum, wheat, rice, etc.) because they have a higher GI.
Recommended: Faten oats, beans, tamba (finger millet), acca (hungry rice), whole-grain wheat, brown rice, whole-grain corn or sorghum (dawa).
DISCUSSION 004 (Date: 27.11.19)
DIABETIC MONITORING FORUM (DMF1 & DMF2)
Presenter: Dr. Salihu Lukman
Topic: Best Cooking Oils: Is Palm Oil Healthier Than Peanut (Groundnut) Oil?
Vegetable oils are the umbrella that may actually represent soybean oil, corn oil, coconut oil, peanut (groundnut) oil, palm oil or sunflower seed oil.
Their chemical structures are similar in that they are all unsaturated oils except palm oil (50 % saturated fat) & coconut oil (87 % saturated fat) which are saturated oils.
Trans fats are also found in processed foods. Food manufacturers in the US MUST list trans fat on food labels.
“The USFDA (US Food and Drug Administration) has taken things one step further by entirely banning the use of hydrogenated oils and trans fats in restaurants. You can do the same with your own diet.”
If you are on a low cholesterol diet, then palm oil is a no-no for you because of its high saturated fat content.
“Current expert advice is to limit your intake of saturated fatty acids because eating a diet high in saturated fats has been linked to a higher risk of heart disease and stroke.”
“But, it’s not clear if saturated fatty acids from plant oils are bad for health or not.”
Words like “hydrogenated” or “partially-hydrogenated” are used to identify trans fats that are hiding in your food or biscuits.
Pure palm oil in its naturally occurring form is trans-fat-free.
However, there are conflicting results indicating that consuming palm oil is a potential risk factor for developing heart disease in some people.
“To avoid unhealthy trans fats, limit your consumption of fried foods (such as French fries [chips], onion rings, nuggets, and fried chicken), baked goods (such as doughnuts, cakes, cookies, and pastries), commercially pre-prepared products (pie crusts, pizza, dough & cookie dough).”
Other saturated fats are those found in meat and dairy products which are generally solid at room temperature.
TRANS FATS
“Trans fats are a type of fat found in some foods. They can be artificially added or naturally occurring.”
“Natural trans fats are found in very small amounts in certain animal products. On the other hand, artificially added trans fats are formed due to a chemical reaction and are included in a variety of food products during the manufacturing process.”
“How Are Trans Fats Formed?”
“Trans fats can be artificially formed through a chemical process called hydrogenation, which bombards an unsaturated fatty acid with hydrogen molecules and results in the formation of hydrogens on opposite sides of a double bond in their chemical structure.”
“Inducing the formation of trans fats has some advantages for food manufacturers.”
“Adding trans fats can aid in extending the shelf-life of certain foods.”
“It also helps some fats become more solid at room temperature and makes some foods more palatable.”
“Although meat and dairy products may contain a tiny amount of naturally occurring trans fats, artificially-added trans fats are of most concern due to their presence and high content in some foods.”
“Because of the risk that artificial trans fats pose in increasing your risk of heart disease, the USFDA began requiring food manufacturers to list the amount of trans fats per serving on the food package labeling in 2006.”
Learn how to read NUTRITION FACTS LABEL.
“In 2013, the USFDA declared artificial trans fats as “GENERALLY NOT RECOGNIZED AS SAFE” due to studies linking high trans fat consumption with cardiovascular disease.”
“After further investigation of the effect of artificial trans fats in foods, the USFDA ruled in June 2015 that food manufacturers needed to find alternative measures in preparing their processed foods that would eliminate the use of trans fats during the preparation process.”
“Food manufacturers have until June 2018 to develop ways to manufacture their foods without trans fats, or they can ask the FDA to use trans fats in specific cases.”
“Some food manufacturers, restaurants, and regions of the United States have already banned the use of trans fats in their foods.”
HEALTHY COOKING OILS
On the other hand, unsaturated fats and oils are generally liquid, even when refrigerated and good for heart health.
“Although there are many supplements containing unsaturated fats, such as cod liver oil and fish oil”
They can be MUFAs (Mono-unsaturated fatty acids): olive, avocado, mustard, canola, peanut, safflower and sesame oils.
Or PUFAs (Poly-unsaturated fatty acids): corn, vegetable, sunflower, safflower, soy, walnut, canola, grapeseed, peanut, sesame & flaxseed oils.
“The rule of thumb is simple: diets high in omega-3 fats and monounsaturated fat can help lower your “bad” LDL cholesterol and raise your “good” HDL cholesterol.”
“You will find these properties in avocado, canola, flaxseed, soy, sesame, olive, peanut, sunflower, corn and walnut oils.”
“Some polyunsaturated fats (PUFAs), such as omega-3 fatty acids, can also help lower your triglyceride levels.”
Groundnut oil: 20 % saturated fatty acids, 50 % MUFAs & 30 % PUFAs
If you are a diabetic, MUFAs can increase your insulin levels and blood sugar control.
These trans fats raise your LDL cholesterol levels (the bad kind) and lower your HDL cholesterol levels (the good kind) at the same time.
Hence, they raise your risk of developing heart disease, stroke, and type 2 diabetes.
“Fatty fish: Fish are generally lean and good to include in your lipid-lowering diet. Some fish are high in omega-3 fats, a type of PUFA.”
“Fish in this category would include SALMON, MACKEREL, HERRING, TUNA, AND ANCHOVY. If you include this type of fish in your diet, you can keep it heart-healthy by grilling, baking, or poaching. However, you should avoid frying the fish, as this can introduce calories and unhealthy trans fats into your diet.”
“Eggs contain saturated fats and unsaturated fats. When they are prepared without frying, they are considered a healthy addition to your diet.”
Vegetable oils with the exception of palm oil and coconut oil contain the essential fatty acids omega-6 which are essential for our body, yet, our body cannot manufacture them and must be taken in through diet.
Pure groundnut oil processed from groundnuts and sold by Kuli-kuli (groundnut cake) vendors is the most reliable groundnut oil and has a lower smoke point than the conventionally packaged groundnut or vegetable oils and that is why it is not economical for frying purposes.
This means that it will burn and finish faster than other oil with higher smoke point like the packaged vegetable oil sold in the markets.
If you can get pure groundnut oil from a Kuli-kuli vendor, then you will be taking one of the best heart-healthy oils available.
Prolonged heating of unsaturated oil will convert it to saturated oil.
Unfortunately, the good unsaturated oils can also be hydrogenated to create trans fats and a more shelf-stable product.
I hope NAFDAC ensures that the so-called vegetable oils flooding our markets (in Nigeria) are not hydrogenated.
BUTTER VS MARGARINE
What is usually sold on shop shelves (in Nigeria) as butter is actually margarine.
These are two different fats with different nutritional values and ingredients.
While butter contains saturated fats, many brands of margarine contain trans fat listed as “hydrogenated oil” or “partially hydrogenated oil” on the ingredients list.
Trans fat should be completely avoided according to health experts.
Before 1990s, trans fats were regarded as a healthier alternative to saturated fats, hence margarine was promoted as a heart-healthy option over butter.
However, since the recent discovery that trans fats are bad, many margarine companies in the US have reformulated their product and eliminated trans fats.
Health experts recommend that one takes one tablespoon of Extra Virgin olive oil daily owing to its heart-healthy benefits.
“OLIVE OIL is widely considered to be the HEALTHIEST OF ALL OILS, especially extra-virgin varieties which are not overly processed.”
“It has some antioxidants that may be part of the reason it is good for your heart health.”
FURTHER READING:
(a) Healthiest Cooking Oils to Lower Cholesterol
(b) Trans Fatty Acids and the Heart
(c) Which Oils Are Best for Cooking?
(d) Which Foods Contain Trans Fats?
(e) Cholesterol-Friendly Foods That Are High in Unsaturated Fat
DISCUSSION 005 (Date: 30.11.19)
DIABETIC MONITORING FORUM (DMF1 & DMF2)
Presenter: Dr. Salihu Lukman
Topic: What Are The Best Workouts For Diabetics?
“Exercise is an effective way to improve the body’s ability to use insulin and help control blood sugar levels—important goals for people with diabetes.“
“But how much exercise does it take to achieve these benefits?“
“Starting a Program”
“Anyone who has diabetes should get the OK for a new exercise program from his or her diabetes care team.“
“Topics to discuss include what activity level is appropriate and what (if any) special precautions to take, based on the type of diabetes, medications, current fitness state, complications, glucose levels and other factors.”
“Exercise Frequency & Timing”
“Researchers have discovered that when a muscle is exercised, it draws glucose out of the bloodstream for fuel, helping control levels of sugar in the blood.”
“This effect continues not just during exercise, but for 24 to 72 hours afterward. For this reason, experts recommend people with diabetes exercise at least five days per week, if not every day.”
“This ensures that the muscles draw sugar from the bloodstream continuously.”
“While science hasn’t produced a definitive answer to how much time is enough for people with diabetes to exercise, here are some useful observations:”
“Many studies of diabetes and exercise have looked at the benefits of walking (or, in some cases, biking or jogging) for about 30 minutes per session.”
“This amount has been found to be quite effective at helping to control blood sugar.”
“A group of Italian researchers followed a large number of people with diabetes for two years. The results of their study, published in Diabetes Care, found that people who got 38 minutes of exercise per day saw significant blood sugar benefits. Those who got about 83 minutes per day did even better.”
“So what does all of this mean for people with diabetes?”
“It means that 30 minutes of moderate physical activity—like brisk walking five to seven days per week—is a great goal for people trying to control blood sugar.”
“If people with diabetes can extend any or all of those sessions to 45 to 60 minutes or more, they’ll get additional benefits, including a better chance of losing weight.”
“There’s no need to start off immediately with 30 to 60 minutes of exercise daily.”
“Anyone who hasn’t exercised in a while or isn’t in good shape should start off slowly to avoid injuries or discouragement.”
“It is important to begin with only as much exercise as is comfortable, even if it’s just five or 10 minutes.”
“A minute or two should be added to each session and—within a few weeks—the exercise should last for a continuous 20 minutes to half an hour.”
“Exercise Alternatives”
“Any physical activity that engages the large muscles and elevates breathing—known as aerobic exercise—will benefit someone with diabetes.”
“Activities like mowing the lawn, doing housework, dancing, pushing a stroller, or walking nine holes on the golf course are just as effective as more focused fitness-oriented activities.”
“Someone who has diabetes, is overweight, and is just starting up an exercise program will probably lose weight. Even if they don’t, studies have shown that exercise helps control blood sugar regardless of weight loss.”
“Most people find that regular exercise gives them more energy, improves sleep, boosts mood, and reduces aches, pains, and other minor health problems.”
“Blood Sugar Levels”
“Exercise also affects blood sugar levels. How much? Everybody’s situation is different.”
“Heath care providers usually recommend that people with diabetes take and record their blood glucose levels before and after exercise so that the timing of exercise, medication, and meals can be adjusted if necessary.”
“As exercise sessions increase in length, the risk of hypoglycemia—a condition in which blood sugar drops dangerously low—increases.”
“People with diabetes should be sure to discuss this with members of their diabetes care teams.”
“Some people with prediabetes or type 2 diabetes are able to control their blood sugar levels solely through their exercise programs.”
Source:
Exercising With Diabetes: How Much Is Enough?
“Top 10 Reasons You Should Start Walking”
“Why should you start walking? Walking for 30 to 60 minutes each day is one of the best things you can do for your body, mind, and spirit. Here are great reasons to lace up your sneakers and get started.”
- “Walkers Live Longer”
“The Honolulu Heart Study of 8000 men found that walking just two miles (3.2 km) a day cut the risk of death almost in half. The walkers’ risk of death was especially lower from cancer. Other studies have had similar findings—if you keep walking, you improve your chances of a longer and healthier life.”
- “Walking Helps Prevent Weight Gain”
“To lose weight, add in more steps.”
- “You Can Walk off Weight”
“Exercise such as walking is an important part of any weight loss program. *You must still watch how much you eat in order to lose weight.”
“Of long-term successful weight losers, almost all maintain a program of walking or other exercises.”
- “Walking Reduces Risk of Cancer”
“Study after study has shown that walking and exercise reduces your risk of breast cancer and colon cancer. Walking is also good for those undergoing cancer treatment, improving their chances of recovery and survival.”
- “Walking Reduces Risk of Heart Disease and Stroke”
“You can cut your risk of both in half by walking for 30-60 minutes a day. Get your blood moving!”
- “Walking Reduces Diabetes Risk”
“Get out and walk for 30 minutes a day as your minimum daily requirement for health and to prevent Type 2 diabetes.”
“A study by the Graduate School of Public Health, University of Pittsburgh, discovered that walking for 30 minutes a day cut diabetes risks for overweight as well as non-overweight men and women. Walking also helps maintain blood sugar balance for those with diabetes.”
- “Walking Boosts Your Brain Power”
“A study of people over 60 funded by the National Council on Aging, published in the July 29, 1999, issue of Nature, found that walking 45 minutes a day at 16-minute mile pace increased the thinking skills of those over 60.”
- “Walking Improves Mood and Relieves Stress”
“Walking and other exercise leads to the release of the body’s natural happy drugs—endorphins.
Most people notice an improvement in mood.”
- “Walking Can Prevent Erectile Dysfunction”
“What better reason for men to take a brisk 2-mile (3.2 km) walk each day—reduced risk of impotence from mid-life onward.”
“Weekly exercise totaling 160 minutes done for six months may decrease erectile problems.”
- “It’s Easy to Get Started”
“All you need is a pair of comfortable shoes and to get yourself out the door or onto the treadmill.”
Sources:
(a) Top 10 Reasons You Should Start Walking
(b) How to Start Walking for Weight Loss
“How to Get a Better Walking Posture”
“How you hold your body is an important factor in being able to walk comfortably and easily. With good posture, you will be able to breathe easier and you will avoid back pain.”
“Great walking posture will also make it easier to walk farther and to walk faster.”
“7 Steps to Good Walking Posture”
- “Stand up straight. Visualize being tall and straight, like a tree. Do not arch your back.”
- “Do not lean forward or lean back. Leaning puts a strain on the back muscles as you walk, and you should avoid leaning except when on a hill.”
- “Eyes forward: Keep your eyes forward, not looking down. Your focus should be about 20 feet ahead of you. This way you will be able to see your path and anything coming at you from the sides.”
- “Chin up (parallel to the ground): Keeping your chin up reduces strain on your neck and back. A proper chin position will also allow you to look ahead 20 feet rather than down at your feet. You might fall into the habit of tilting your head down by checking your mobile phone and not returning your head to a level position, so be sure to reposition your chin during your walk.”
- “Shoulders back and relaxed: Shrug once and let your shoulders fall and relax, with your shoulders slightly back.”
- “Suck in your stomach: Your core muscles can help you maintain good posture and resist slouching and leaning.”
- “Tuck in your behind and rotate your hip forward slightly: This will keep you from arching your back.”
“Mobile Devices and Walking Posture Problems”
“Resist the urge to engage with your smartphone while walking or you will end up looking down at it and lose good posture. After each time you look at your phone or other walking gadgets, mindfully regain good walking posture”
Source:
How to Get a Better Walking Posture
“Gear Up for Faster Walking: Shoes”
“Your shoes can be slowing you down. You need to make sure you have the right shoes to walk faster.”
“Warmup and Cool-Down”
“Be sure to include the warmup and cool-down phases in each workout.”
“Arm Motion”
“Using your arms correctly can boost your walking speed.”
“Bend your elbows at 90 degrees.”
Source:
How to Walk Faster for Better Workouts
“How Long to Walk Each Day for Weight Loss”
“Aim for a brisk walk of 30 to 90 minutes most days of the week for weight loss. You can walk more on some days and less on others, but the total time for the week should be at least 150 minutes (2.5 hours).”
Source:
How Much Should You Walk to Lose Weight?
“How Fast You Should Walk for Fitness and Weight Loss”
“Whether you are walking for fitness or weight loss, you should walk fast enough to achieve a fat-burning walking pace.”
“A brisk walking pace can be from 13 to 20 minutes per mile, or from 3.0 mph to 4.5 mph. At this pace, you should be breathing noticeably but able to speak in full sentences.”
“The Best Time of Day to Walk and Exercise”
“The Best Way to Lose Belly Fat for Men”
“How to Get Rid of Lower Belly Fat For Women”
“Running With Type 1 Diabetes”
“Tips for Managing Blood Sugar During Runs”
“Reasons You May Need to Wear Diabetic Socks”
“Diabetic socks are specially designed socks that keep the feet dry, decrease the risk of foot injury, and avoid preventing or slowing blood circulation. They usually are made of materials that have superior abilities to wick away moisture, are fitted, padded, and nonbinding. They differ from regular socks in that they are non-elastic and seamless.”
“Why People With Diabetes Need Special Socks”
“People with diabetes are at higher risk of foot injuries and infection due to potential damage to their circulatory and nervous systems caused by high blood sugar levels.”
“Nerve damage, or neuropathy, decreases sensation and increases the risk of injury, especially on the bottom of the feet. It can also cause a person with diabetes to be unaware of an injury and delay treatment.”
“Clearly, foot care is an extremely important consideration for someone with diabetes.”
“Not everyone with diabetes needs diabetic socks. For those without foot problems, regular socks that are comfortable, non-binding, fitted, and without lumps or uncomfortable seams would be sufficient.”
Source:
The 9 Best Diabetic Socks of 2020
“10,000 Steps per Day and Reducing Sitting Time”
“Walkers who log 10,000 steps per day consistently are more likely to achieve the recommended amount of moderate physical activity and reduce the effects of being inactive. Wearing a pedometer or checking an activity app on your cell phone can help you be active. Sitting for more than an hour at a time raises your risks of cardiovascular disease and diabetes. Many activity monitors now have inactivity alerts to remind you to get up and move.”
Sources:
(a) How Much Walking Is Best for Diabetes Control?
DISCUSSION 006 (Date: 04.12.19)
DIABETIC MONITORING FORUM (DMF1 & DMF2)
Presenter: Dr. Salihu Lukman
Topic: How We Aided And Abetted The Spread Of The Monster Called Diabetes And How We Can Undo It In Just 7 Days.
We aided the spread of diabetes via 2 means:
- a) Meals
- b) Sedentary lifestyle
How we transited from our local healthier meal options to unhealthy diabetic-causing meals.
Although, I am very young (I may not be up to 25 years old🤔🤫😜), I will provide you with timelines of this terrible transition, from good to bad to worst.
The 80s – Early 90s: Prominent dishes in my locality (Zaria, Nigeria)
1) Fate (porridge): Ground maize, usually refined (later rice) or yam/beans, spinach/moringa/ rama (Hibiscus cannabinus)/yakuwa (Hibiscus sabdariffa), veggies, palm/peanut oil. [Healthy, high in fiber, not readily available now]
2) Dambu (in Hausa): Ground maize, usually refined, spinach/moringa, veggies, palm/peanut oil – a dry form of porridge. [Healthy, high in fiber]
3) Tuwon kasambara (in Hausa), ground maize (coarse) pudding: Coarse ground maize, usually refined, miyan taushe (Hausa form of vegetable soup). [Healthy, high in fiber if unrefined maize is used, not available now]
4) Tuwo (pudding): Powdered maize/sorghum usually refined. [Healthy if whole-grain, unhealthy if refined grain. Semolina & rice have taken over. Acca, tamba, oats & whole wheat are excellent alternatives now]
5) Yam & pounded yam: Not healthy, but can be enriched by making porridge with less yam and more vegetables and beans
6) Rice (Tuwo or Jollof): Always refined, was not a common delicacy except amongst the rich, usually served during Sallah (Eid) and festivities (naming, wedding ceremonies, etc.). [Unhealthy, could be made healthier by adding beans and veggies. It has now dominated every nook and cranny, whether rich or poor]
7) Pasta: Locally made spaghetti with white flour. [Unhealthy, could be made healthier by adding beans and veggies. The locally-made one is not available, but the packaged and imported ones have dominated every nook and cranny, whether rich or poor]
8) Dan wake (in Hausa), beans dumpling? Beans powder, peanut oil, onions. [Healthy if made from beans powder, tamba or oats. Unhealthy if made from white wheat flour. It can also be enriched by adding veggies like cucumber and tomatoes. Not readily available now]
9) Moi-moi (beans cake): Ground beans, onions, veggies, egg. [Healthier if made from whole-grain beans without removing the bran and germ. It can also be taken with vegetable sauce. It is still available]
10) Fura da nono (millet cake and yogurt): Refined millet, full-fat or skimmed yogurt, sugar. [Healthy without sugar, healthier with unrefined millet, acca or tamba. It is still available]
11) Kwado (African salad): Zogala (moringa)/rama (Hibiscus cannabinus)/yakuwa (Hibiscus sabdariffa), onions, ground kuli-kuli (peanut biscuit). [Very healthy fiber source, not readily available now]
12) Sweat potato and ground kuli-kuli (peanut biscuit). [Although healthier than Irish potato, not recommended for diabetics]
13) Kunu (pap): Refined millet, corn, sorghum. [Healthy if made from whole grain. Acca, tamba, oats & whole wheat are excellent alternatives now. Available now especially during the fasting period of Ramadan]
I will receive my assignment immediately I finish my presentation. We will share among ourselves a similar list from different ethnicities and regions. Your list should be presented using my format and provide all the details similar to or better than mine.
Currently, we have abandoned almost all the aforementioned excellent delicacies. Worse still, we have replaced them with unhealthy forms.
Nowadays, rice, pasta & Indomie have dominated every house irrespective of ethnicity or region.
These meals are some of the main reasons why diabetes is now so rampant in almost every family and its prevalence is growing at an alarmingly exponential rate.
- b) Sedentary Lifestyle: Moving less & sitting more
The 80s – Early 90s (Zaria, Nigeria): Trekking long distances, no Okada (motorcycle transporter)/acaba/going, many bicycles, few motorcycles and automobiles, many subsistent farmers, numerous mortar and pestle grain refiners.
Mid 90s – Date (Zaria, Nigeria): No more trekking long distances, availability of Okada (motorcycle rider)/acaba/going and tricycles in every nooks and cranny of almost all cities except the few cities where motorcycle transporters are banned, very few bicycles, most people now own automobiles, many farmlands have been sold, few subsistent farmers, no mortar and pestle grain refiners now (machines have taken over).
What is the overall impact of these changes?
More sedentary lifestyle, which leads to an increased prevalence of obesity, hypertensives, diabetics, heart problems, etc.
Now, how can we stop this monster called diabetes (type 2) from affecting us or our dear ones?
This is the million-dollar question, yet, IT HAS A VERY SIMPLE ANSWER.
Since we have correctly identified the cause of our problem, in this case, diabetes, then, we have to retrace our steps.
We have to shun ALL UNHEALTHY MEALS: How?
(a) Never use refined grain such as millet, corn, sorghum, wheat (by extension, any white flour-derived products such as pasta, semolina, macaroni, Indomie, white bread, meat pie, donut, chin chin, etc.)
(b) Avoid white or parboiled rice completely. Use brown rice only.
(c) Intensify the use of oats, tamba, acca, whole wheat for tuwo, pap, porridge, dan wake (beans dumpling?), cake, fura (millet cake), etc.
(d) Avoid using sugar or any sweetened product such as soft drinks, juices, biscuits, etc.
(e) Intensify the use of veggies and undressed salads in our meals.
(f) Intensify the consumption of fruits and veggies (most especially carrots, apples, boiled peanuts, banana, grapes, pears, avocado, etc.) of all kinds and at all times except pineapple (high GI).
(g) Avoid the use of artificial sweeteners or diet/zero Coke completely.
(h) Avoid saturated fats from animals’ meat, embrace olive oil (for cooking, etc.) or pure groundnut oil from kuli-kuli vendors. Reduce red meat intake, increase white meat intake (such as fatty fish). Avoid margarine, Blue Bland, butter (man shanu), use peanut butter (tunkuza) instead.
(i) Never delay taking a low-carb, high protein and high-fat breakfast and avoid hunger at all times except when fasting. At the same time, watch your portion size, because you can have hyperglycemia even with a healthy diet when taken in excess. You can peruse my meal timetable below to develop yours.
(j) Possession of glucometer and monitoring blood glucose on a daily basis until stability in sugar level is achieved
(k) Avoid a sedentary lifestyle completely. Walk for 30 min to 1 hr daily (at least 5 times per week) after consulting your doctor and avoid sitting in one place for more than 1 hr without moving around for like 5 min every hour. E.g. take the stairs, consider getting a standing desk, a treadmill desk, do your chores, stretch during commercial breaks, have a garden, walk the longest parking lot area, swap your car for a bike, try a fitness tracker, etc.
(l) Avoid cigarettes and alcohol.
I give you my word, if you observe these guidelines (a – l), you will not only have your blood glucose under control, you will also prevent hypertension and heart disease.
There are countless other herbs, spices, or plants that have scientifically proven antihyperglycemic effects. E.g. okra, cloves, moringa, zam-zam, dates, olives, figs, etc.
But they don’t work like a magic wand, and no other medicine does, whether traditional/local medicine or diabetic medications. You need to incorporate them into your everyday meals before you can feel their impacts.
I call on any diabetic in this group whose blood sugar level has been inconsistent – today hyperglycemia and tomorrow hypoglycemia – to give the above guidelines (a-l) a try FOR JUST 7 DAYS and I will assure you that your blood glucose will no longer fluctuate unnecessarily.
Your doctor may need to review your medications or even discontinue them completely.
There is no magic here. Almighty has already provided you with a solution at your disposal.
I need volunteers (type 2 diabetics) – those whose sugar levels have been beyond maximum (11.1 mmol/L, 200 mg/dL) or minimum (3.9 mmol/L, 70 mg/dL) levels and who can strictly observe these guidelines (a-l) to monitor for just 7 days.
Let me give 2 success stories from diabetics who have tried the guidelines.
(1) My humble self:
I was on insulin + metformin for 2 months in 2015 when I started diabetes treatment. In June 2016, during the fasting period I would record hyperglycemia in the morning, 2hr after the meal (suhur) and hypoglycemia just before sunset.
This difficult condition called for a radical approach. I discontinued the metformin & fasting, observed all the guidelines (a-l), and MY BLOOD GLUCOSE BECAME NORMAL IN JUST ONE DAY NOT EVEN 7 DAYS. I have been living a healthy life, free of taking any diabetic medication or insulin since then. In addition, I lost 20 kg and still counting.
(2) One of our Special Members (i.e. those who opted to fill our online questionnaire to obtain our feedback on how to manage diabetes or weight loss) had been getting hyperglycemic readings. As a result, her kidney got infected and was treated. She had already lost her mum and sister because of diabetes.
She received our feedback on 24th November 2019 and she pledged to abide by our recommendations in her diet and lifestyle. Just 3 days later, on the 27th of November, she informed me that she just measured her blood glucose and got 18.1 mmol/L. I still encouraged her to continue with her new diet. 3 days later, i.e. on the 30th of November, she informed me that she just measured her blood glucose and all praise is due to the Almighty, she got 8.1 mmol/L i.e. exactly 6 days after receiving our feedback (24 – 30). She confessed to me that ever since she was diagnosed with diabetes, she had never recorded any value as low as 8.1 mmol/L which implies that she had always been within the hyperglycemic region. Thanks to our feedback and her determination to follow it to the latter
“Let food be thy medicine and medicine be thy food” – Hippocrates
DISCUSSION 007 (07.12.19)
Prepared By: Dr. Salihu Lukman
WHAT IS THE BEST TIME FOR DINNER?
“According to research, how we choose the time to eat meals could have a huge impact on your weight loss if you’re a dieter.”
“Researchers have managed to pinpoint the best time to eat breakfast, lunch and dinner if you’re slimming. They found that the best time to have your breakfast is just after 7am, 7.11am to be precise. It’s better to get stuck into your lunch sooner rather than later between 12.30pm and 1pm, with 12.38pm the best time. And when it comes to dinner, the later you leave it the worse it can be for your diet – the optimum time for dinner is between 6pm and 6.30pm, 6.14pm preferably.”
“What’s the harm of ignoring these guidelines governing the best time to eat breakfast, lunch and dinner, you might ask? But a recent study has shown that regularly sitting down to dinner after 8pm can add an extra two inches to your waist – that’s the equivalent of two dress sizes for a woman.”
“The researchers suggest that the difference could be because we have evolved to use up energy during the day, so our mechanisms slow down as we get ready for sleep, reducing the rate at which we process food.”
What about snacking?
“Experts have also managed to pinpoint ‘snack o’ clock’ – the time to eat when dieters are mostly likely to meet their downfall, with some consuming up to 750 additional calories at these points. 11.01am, 3.14pm and 9.31pm are the times when your willpower is most likely to fail you, so find activities to occupy your mind during these periods, or plan healthy snacks to keep you full into your schedule so you’re not tempted by less nutritious options.”
“It is at other vulnerable moments during the day – these snack o’clocks – when all the damage is done in diets.”
Skipping meals – what’s the harm?
“It’s also worth noting that six out of ten respondents in the Forza research said that weight loss would be even more difficult if meals were missed. An alarming number of people fall into the diet trap of thinking that more meals missed will mean more pounds lost, but this is a huge weight-loss myth.”
“If your body isn’t getting food then it isn’t getting nourishment, so it stores fat as your metabolism slows down to reserve energy. You could initially lose weight, but you will just end up eating more later on and putting all the weight back on. Three meals a day with healthy snacks in-between is still the optimum way to lose the pounds and keep them off too.”
What do the experts say about the best time to eat breakfast, lunch and dinner?
“Forza Supplements’ Lee Smith said ‘The results show that breakfast really is the most important meal of the day for successful dieters. Skipping it just makes you hungrier and more likely to over-indulge in later meals – causing a surge in blood sugar.”
Source:
The best time to eat breakfast, lunch and dinner if you want to lose weight
Further Reading:
(a) How to Time Your Meals for Weight Loss
(b) The Best Time To Eat Dinner Depends On Your Nighttime Routine, So Do The Math
(c) Healthy Dinner Recipes and Tips
DISCUSSION 008 (12.12.19)
WHY I DISCOURAGE DIABETICS FROM USING ARTIFICIAL SWEETENERS OR DIET SOFT DRINKS OR SODAS
Prepared By: Dr. Salihu Lukman
Are Artificial Sweeteners Safe?
“Normally, the body’s response to sucrose is to reduce appetite and create a feeling of fullness, thereby reducing caloric intake. The same response does not seem to happen with artificial sweeteners, undermining the claim that they are “diet” products. This phenomenon is referred to as “caloric compensation” wherein people will often continue to eat despite not being hungry. At the same time, artificial sweeteners may trigger an insulin spike, something that diabetics may not realize when eating certain “diabetic” candies. Together, these effects can take back any of the gains promised to people who are either obese, diabetic, or suffering from chronic kidney disease. In 2012, the American Heart Association and American Diabetes Association issued a statement by which they both gave a guarded nod to artificial sweeteners, confirming their “appropriate use” as part of an informed dietary strategy. The statement also highlighted the risk calorie compensation and warned consumers against using sweeteners as a “magic bullet” to fight obesity and diabetes.”
Source:
Are Artificial Sweeteners Safe?
The Problem With Artificial Sweeteners
“A number of studies have now shown that the artificial sweeteners used in diet sodas, such as aspartame, saccharin, sucralose, neotame and others, have been linked to weight gain, obesity, cardiovascular disease, and diabetes. Further scientific evidence has shown that artificial sweeteners are associated with a higher risk of the same chronic diseases caused by regular sugar consumption. This has caused many experts to weigh in and recommend against the use of artificial sweeteners or sugar substitutes in any form, noting that these are not the solution to the obesity epidemic, and, in fact, may make things worse.”
Artificial Sweeteners May Lead to Diabetes
“The resulting poor regulation of blood glucose leads to insulin resistance (“pre-diabetes”) and, eventually, Type 2 diabetes. Studies have found that artificial sweeteners can also alter the normal gut bacteria, which also contributes to impaired blood glucose throughout the body.”
Source:
The Problem With Artificial Sweeteners
Energy Drinks’ Effect on Kidneys and Health
The FDA’s Stand
“It is important to appreciate that none of the energy drinks are regulated by the FDA. Therefore there is no regulation as to what ingredients can be put in them and no manufacturer is under obligation to prove any statement about the product’s efficacy.”
“However, deaths from excessive energy drink consumption have been reported, and the FDA is one of the federal organizations that will investigate any reported death or illness which might be apparently linked to an energy drink.”
Source:
Energy Drinks’ Effect on Kidneys and Health
Should a Person with Diabetes Use Artificial Sweeteners?
“Many foods labeled “diet” or “diabetic” contain artificial sweeteners, but that doesn’t mean they’re calorie-free—or even good for you. Check nutrition labels for calorie count, and look out for added fats and sodium too.”
Artificial Sweeteners and Weight Loss
“Interestingly, population studies often show that people who drink diet soft drinks are just as overweight (if not more overweight) than people who don’t drink them, so clearly there’s more to losing weight than simply swapping out your sodas. You need to reduce your total caloric intake from high-fat foods too; drinking a diet soda while wolfing down half of greasy pizza isn’t going to help. It’s fine to choose a diet soda, but cut way back to one slice of pizza and add a big healthful salad (dressing on the side, please).”
“Living with diabetes will probably require some dietary and lifestyle changes, and not everyone is the same, so please speak to your health care provider, diabetes educator, registered dietitian, or licenced nutritionist who specializes in diabetes before you add artificial sweeteners to your diabetic diet.”
Source:
DISCUSSION 009 (16.12.19)
Prepared By: Dr. Salihu Lukman
Topic: Brown Rice & Arsenic In Rice: Should You Be Concerned?
Is Brown Rice Good for You?
“Considered a whole grain, brown rice is less processed than white rice, which has had its hull, bran and germ removed.”
“Brown rice only has the hull (a hard protective covering) removed, leaving the nutrient-packed bran and germ.”
“As a result, brown rice retains the nutrients that white rice lacks such as vitamins, minerals, and antioxidants.”
“However, many people avoid brown rice due to the rising popularity of low-carb diets.”
“Although similar in calories and carbohydrate content, brown rice outshines white rice in nearly every other category.”
“For example, brown rice contains phenols and flavonoids, a class of antioxidants that help protect the body from oxidative stress.”
“Oxidative stress is associated with a number of health conditions, including heart disease, certain types of cancer and premature aging.”
“The antioxidants found in brown rice help prevent cell injury caused by unstable molecules called free radicals and reduce inflammation in the body.”
“SUMMARY Brown rice is highly nutritious, providing the body with a wide array of vitamins, minerals and antioxidants.”
Is Brown Rice Good for Weight Loss?
“Replacing more refined grains with brown rice may help you lose weight.”
“Refined grains like white rice, white pasta and white bread lack the fiber and nutrients that whole grains like brown rice contain.”
“For example, one cup (158 grams) of brown rice contains 3.5 grams of fiber, while white rice contains less than 1 gram.”
“Fiber helps keep you fuller over a longer period of time, so choosing fiber-rich foods may help you consume fewer calories overall.”
“In fact, studies show that people who eat more whole grains like brown rice weigh less than those who consume fewer whole grains.”
“Replacing white rice with brown rice may help reduce belly fat, too.”
“Additionally, the women who ate brown rice experienced a significant decrease in blood pressure and CRP, a marker of inflammation in the body.”
“SUMMARY Brown rice contains more fiber than refined grains like white rice. Choosing fiber-rich whole grains like brown rice may reduce belly fat and help you lose weight.”
It Can Benefit Heart Health
“There’s no doubt that brown rice is a heart-healthy food. It is rich in fiber and beneficial compounds that may help reduce the risk of heart disease.”
“A large study of over 560,000 people showed that people who ate the most dietary fiber had a 24–59% lower risk of developing heart disease, cancer and respiratory diseases.”
“Aside from being a good source of fiber, brown rice contains compounds called lignans that may help reduce heart disease risk factors.”
“Diets high in lignan-rich foods, such as whole grains, flax seeds, sesame seeds and nuts, have been associated with reduced cholesterol, lower blood pressure and decreased artery stiffness.”
“SUMMARY Brown rice is packed with fiber, lignans and magnesium, which all have beneficial effects on heart health and heart disease risk.”
It’s a Better Choice for Those With Diabetes
“Replacing white rice with brown rice may benefit people with diabetes in several ways.”
“In one study, people with type 2 diabetes who ate two servings of brown rice per day experienced a significant decrease in post-meal blood sugar and hemoglobin A1c (a marker of blood sugar control), compared to those who ate white rice.”
“Brown rice has a lower glycemic index than white rice, meaning that it’s digested slower and has less of an impact on blood sugar.”
“Choosing foods with a lower glycemic index can help those with diabetes better control their blood sugar.”
“Replacing white rice with brown rice may reduce the chances of developing type 2 diabetes in the first place.”
“In a study including over 197,000 people, swapping just 50 grams of white rice for brown rice per week was associated with a 16% lower risk of developing type 2 diabetes.”
“SUMMARY Choosing brown rice over refined grains can help people with diabetes control their blood sugar and reduce the chances of developing diabetes at all.”
“Brown rice is a flexible ingredient that can be enjoyed in various recipes and meals. You can also use it as a healthy replacement for white rice or pasta.”
“Not to mention, swapping refined grains like white rice for brown rice may even help you lose weight. Brown rice is a versatile carb that can be eaten at any time of day.”
Source:
“Brown Rice vs. White Rice: Which Is Better for You?”
“All white rice starts out as brown rice. A milling process removes the rice’s husk, bran, and germ. This process increases white rice’s shelf life but removes much of its nutrition, including fiber, vitamins, and minerals.”
“To counteract this, white rice is artificially fortified with nutrients. The refined grain is also polished to appear more palatable.”
“Both white and brown rice are high in carbohydrates. Brown rice is a whole grain. It contains more overall nutrition than its paler counterpart. Whole-grain foods may help reduce cholesterol and lower the risk of stroke, heart disease, and type 2 diabetes.”
“The exact nutritional breakdown varies by manufacturer. Manufacturers are responsible for providing accurate nutritional and ingredient information.”
“Key nutritional differences”
“Here are a few key differences between white and brown rice. The exact nutritional components will vary depending on the rice manufacturer, so be sure to read the food label on any rice that you buy.”
Fiber
“Brown rice is generally higher in fiber than white rice. It typically provides 1 to 3 g more fiber than a comparable amount of white rice.”
Manganese
“Manganese is a mineral that is essential for energy production and antioxidant function. Brown rice is an excellent source of this nutrient, while white rice is not.”
Risks
“Rice is known to be contaminated with arsenic, whether white, brown, organic, or conventional. In fact, the U.S. Food and Drug Administration Trusted Source issued a statement discouraging pregnant women and parents from using rice or rice cereals as the primary grain staple due to arsenic contamination. Arsenic is a heavy metal that the body accumulates over time and can’t excrete. So it’s prudent also for adults to eat a variety of foods and grains to limit their arsenic exposure in rice.”
“Can you eat rice if you have diabetes?”
“Both white and brown rice can have a high glycemic index (GI) score. The GI score of a food represents the impact it may have on blood sugar levels. It’s based on how slowly or quickly a given food can increase your blood sugar levels.”
“White rice has a GI of 72, so it can be quickly absorbed into your bloodstream. Brown rice has a GI of 50.”
“Brown rice is generally more nutritious than white rice. It’s higher in fiber, magnesium, and other nutrients, and it isn’t artificially enriched with nutrients like white rice is.”
Source:
Brown Rice vs. White Rice: Which Is Better for You?
“Arsenic in Rice: Should You Be Concerned?”
“Arsenic is one of the world’s most toxic elements.”
“Throughout history, it has been infiltrating the food chain and finding its way into our foods.”
“However, this problem is now getting worse, as widespread pollution is raising the levels of arsenic in foods, posing a serious health risk.”
“Recently, studies have detected high levels of arsenic in rice. This is a major concern, since rice is a staple food for a large part of the world’s population.”
“Should you be worried? Let’s have a look.”
“What Is Arsenic?”
“Arsenic is a toxic trace element, denoted by the symbol As.”
It is a metalloid – having properties of both metals and non-metals.
“It is not usually found on its own. Rather, it is bound with other elements in chemical compounds.”
“These compounds can be divided into two broad categories.”
- Organic arsenic: mainly found in plant and animal tissues.
- Inorganic arsenic: found in rocks and soil or dissolved in water. This is the more toxic form.
“Both forms are naturally present in the environment, but their levels have been increasing due to pollution.”
“For a number of reasons, rice may accumulate a significant amount of inorganic arsenic (the more toxic form) from the environment.”
“BOTTOM LINE Arsenic is a toxic element naturally present in our environment. It is divided into two groups, organic and inorganic arsenic, with inorganic arsenic being more toxic.”
“Dietary Sources of Arsenic”
“Arsenic is found in nearly all foods and drinks, but is usually only found in small amounts.”
“In contrast, relatively high levels are found in:”
1) “Contaminated drinking water: Millions of people around the world are exposed to drinking water that contains high amounts of inorganic arsenic. This is most common in South America and Asia.”
2) “Seafood: Fish, shrimp, shellfish and other seafood may contain significant amounts of organic arsenic, the less toxic form. However, mussels and certain types of seaweed may contain inorganic arsenic as well.”
3) “Rice and rice-based foods: Rice accumulates more arsenic than other food crops. In fact, it is the single biggest food source of inorganic arsenic, which is the more toxic form.”
“High levels of inorganic arsenic have been detected in many rice-based products, such as:”
- Rice milk
- Rice bran
- Rice-based breakfast cereals
- Rice cereal (baby rice)
- Rice crackers
- Brown rice syrup
- Cereal bars containing rice and/or brown rice syrup.
“BOTTOM LINE Seafood contains arsenic, but mostly the organic form. Rice and rice-based products may contain high levels of the inorganic (more toxic) form.”
“Why Is Arsenic Found in Rice?”
“Arsenic naturally occurs in water, soil and rocks, but its levels may be higher in some areas than others.”
“It readily enters the food chain and may accumulate in significant amounts in both animals and plants, some of which are eaten by humans.”
“As a result of human activities, arsenic pollution has been rising.”
“The main sources of arsenic pollution include certain pesticides and herbicides, wood preservatives, phosphate fertilizers, industrial waste, mining activities, coal burning and smelting.”
“Arsenic often drains into groundwater, which is heavily polluted in certain parts of the world.”
“From groundwater, arsenic finds its way into wells and other water supplies that may be used for crop irrigation and cooking.”
“Paddy rice (grown on flooded parcel of arable land) is particularly susceptible to arsenic contamination, for three reasons:”
- It is grown in flooded fields (paddy fields) that require high quantities of irrigation water. In many areas, this irrigation water is contaminated with arsenic
- Arsenic may accumulate in the soil of paddy fields, worsening the problem
- Rice absorbs more arsenic from water and soil compared to other common food crops
“Using contaminated water for cooking is another concern, because rice grains easily absorb arsenic from cooking water when they are boiled.”
“BOTTOM LINE Rice efficiently absorbs arsenic from irrigation water, soil and even cooking water. Some of that arsenic is of natural origin, but pollution is often responsible for higher levels.”
“How Much Arsenic Is in Your Rice?”
“Regular exposure to small amounts of arsenic can increase the risk of bladder, lung, and skin cancer, as well as heart disease and type 2 diabetes. Recent studies also suggest that arsenic exposure in utero may have effects on the baby’s immune system.”
“The USA Rice Federation says, “Studies show that including white or brown rice in the diet provides measureable health benefits that outweigh the potential risks associated with exposure to trace levels of arsenic.”
“There is no federal limit for arsenic in rice and rice products. (The FDA has proposed a “action level” for arsenic in juice.”
“Nicer Rice”
“Our latest tests determined that the inorganic arsenic content of rice varies greatly depending on the type of rice and where it was grown. White basmati rice from California, India, and Pakistan, and sushi rice from the U.S. on average has half of the inorganic-arsenic amount of most other types of rice.”
“Our findings led us to treat those specific rice from those areas differently from other types of rice and rice grown in other regions.”
“All types of rice (except sushi and quick cooking) with a label indicating that it’s from Arkansas, Louisiana, or Texas or just from the U.S. had the highest levels of inorganic arsenic in our tests. For instance, white rices from California have 38 percent less inorganic arsenic than white rices from other parts of the country.”
“Brown rice has 80 percent more inorganic arsenic on average than white rice of the same type. Arsenic accumulates in the grain’s outer layers, which are removed to make white rice.”
“Brown basmati from California, India, or Pakistan is the best choice; it has about a third less inorganic arsenic than other brown rice.”
“Rice that’s grown organically takes up arsenic the same way conventional rice does, so don’t rely on organic to have less arsenic.”
Source:
How Much Arsenic Is in Your Rice?
“Health Effects of Arsenic”
“High doses of arsenic are acutely toxic, causing various adverse symptoms and even death.”
“Dietary arsenic is generally present in low amounts, and does not cause any immediate symptoms of poisoning.”
“However, long-term ingestion of inorganic arsenic may cause various health problems and increase the risk of chronic diseases.”
“These include:”
- Various types of cancer
- Narrowing or blockage of blood vessels (vascular disease).
- High blood pressure (hypertension)
- Heart disease
- Type 2 diabetes
In addition, arsenic is toxic to nerve cells and may affect brain function
In children and teenagers, arsenic exposure has been associated with:
- Impaired concentration, learning and memory
- Reduced intelligence and social competence
“BOTTOM LINE The toxic symptoms of dietary arsenic usually take a long time to develop. Long-term ingestion may increase the risk of various health problems, including cancer, heart disease, type 2 diabetes and decreased intelligence.”
“Is Arsenic in Rice a Concern?”
“Yes. There is no doubt about it, arsenic in rice is a problem.”
“This may pose a health risk to those who eat rice every day in considerable amounts.”
“This mainly applies to people in Asia or people with Asian-based diets.”
“Other groups who may eat a lot of rice products include young children.”
“Young children are especially vulnerable because of their small body size. Therefore, feeding them rice cereals every day may not be such a good idea.”
“Of additional concern is brown rice syrup, a rice-derived sweetener that may be high in arsenic. It is often used in baby formulas.”
“Of course, not all rice contains high arsenic levels, but determining the arsenic content of a particular rice product may be difficult (or impossible) without actually measuring it in a lab.”
“BOTTOM LINE Arsenic contamination is a serious concern for the millions of people who rely on rice as their staple food. Young children are also at risk if rice-based products make up a large part of their diet.”
“How to Reduce Arsenic in Rice”
“The arsenic content of rice can be reduced by washing and cooking the rice with clean water that is low in arsenic.”
“This is effective for both white and brown rice, potentially reducing the arsenic content by up to 57%.”
“However, if the cooking water is high in arsenic, it may have the opposite effect and raise the arsenic content significantly.”
“The following tips should help reduce the arsenic content of your rice:”
- Use plenty of water when cooking.
- Wash the rice before cooking. This method may remove 10–28% of the arsenic
- Brown rice contains higher amounts of arsenic than white rice. If you eat large amounts of rice, the white variety may be a better choice
- Choose aromatic rice, such as basmati or jasmine
- Choose rice from the Himalayan region, including North India, North Pakistan and Nepal
- If possible, avoid rice that is grown during the dry season. The use of arsenic-contaminated water is more common during that time
“The last and most important piece of advice concerns your diet as a whole. Make sure to diversify your diet by eating many different foods. Your diet should never be dominated by one type of food.”
“Not only does this ensure that you are getting all the nutrients you need, it also prevents you from getting too much of one thing.”
“BOTTOM LINE You can follow a few simple cooking methods tips to reduce the arsenic content of rice. Also keep in mind that some types of rice, such as basmati and jasmine, are lower in arsenic.”
Source:
DISCUSSION 010 (22.12.19)
Prepared By: Dr. Salihu Lukman
Topic: Health Implications of Fried Foods, Bado, Kuka and Garahuni on a Diabetic
WATER LILY/LILY BULB/LOTUS ROOT (Bado in Hausa)
“The estimated glycemic load of lotus root is three if your serving size is 1/2 cup. Even a larger 90-gram serving has a glycemic load of only five, making it a low glycemic food.”
Health Benefits
“A serving of lotus root provides 3.6mg of omega-3 fatty acids. Omega-3 fatty acids boost the health of cell membranes in the body and may provide protective benefits against chronic diseases including heart disease, cancer, dementia, Alzheimer’s disease, rheumatoid arthritis, age-related macular degeneration, and dry eyes.”
“The fiber in lotus root also provides health benefits. Fiber helps you to feel full and satisfied after eating which can be helpful if you are trying to reach or maintain a healthy weight. Eating enough fiber also helps you to maintain a healthy digestive system.”
Source: Lotus Root Nutrition Facts and Health Benefits
Plantain
“The estimated glycemic load of ripe plantain (100 grams) is 12. Glycemic load takes the serving size of a food into account when estimating the food’s effect on blood sugar. A glycemic load of less than 10 is thought to have little effect on blood glucose response. The estimated glycemic load of raw plantain is 13 (but again, raw plantain is rarely consumed plain). The estimated glycemic load of 100 grams of plantain chips is 30.”
Sources:
(a) Plantain Nutrition Facts and Health Benefits
(b) Plantains vs Bananas: What’s The Difference?
The Bottom Line
If you’re a diabetic, you’ll still want to monitor portions of plantain because it contain carbohydrates that can increase blood sugar and it is a medium glycemic load (GL) food.
To make it healthier, one can use healthy oil (olive, groundnut, etc.) to fry it.
Can You Eat Sweet Potato Skins, and Should You?
“The fiber content of sweet potatoes mainly comes from the peel. Therefore, removing it will decrease your fiber intake.”
“Research has shown that the nutrients in vegetables and fruits tend to be concentrated around the peel. Thus, removing the peel can reduce your intake of nutrients and antioxidants.”
“SUMMARY Sweet potato skins are rich in fiber, antioxidants, and nutrients like potassium, manganese, and vitamins A, C, and E, all of which may help improve your health.”
“Sweet potato skins are safe to eat both raw and cooked.”
“However, since sweet potatoes are tubers and grow in the ground, it’s important to properly wash the outer skin to remove any excess dirt, pesticides, or debris.”
“Sweet potato skins can be enjoyed by themselves or along with the flesh.”
“They’re rich in fiber, other nutrients, and antioxidants that can help support a healthy gut, increase feelings of fullness, and prevent chronic disease.”
Source:
Can You Eat Sweet Potato Skins, and Should You?
You can derive similar benefits when you eat Irish potato skins.
Why Are Fried Foods Bad For You?
“Deep frying is a common cooking method used across the globe. It’s often used by restaurants and fast food chains as a quick and inexpensive way to prepare foods.”
“Many people like the taste of fried foods. Yet these foods tend to be high in calories and trans fat, so eating a lot of them can have negative effects on your health.”
“This article explains why commercially fried foods are bad for you and provides some healthier alternatives to consider.”
Fried Foods Are High in Calories
“Compared to other cooking methods, deep frying adds a lot of calories.”
“For starters, fried foods are typically coated in batter or flour prior to frying. Furthermore, when foods are fried in oil, they lose water and absorb fat, which further increases their calorie content.”
“Generally speaking, fried foods are significantly higher in fat and calories than their non-fried counterparts.”
“For example, one small baked potato (100 grams) contains 93 calories and 0 grams of fat, while the same amount (100 grams) of french fries contain 319 calories and 17 grams of fat.”
“As you can see, calories add up quickly when eating fried foods.”
“SUMMARY Fried foods contain more calories than their non-fried counterparts. Eating a lot of them can significantly increase your calorie intake.”
Fried Foods Are Typically High in Trans Fats
“Trans fats are formed when unsaturated fats undergo a process called hydrogenation.”
“Food manufacturers often hydrogenate fats using high pressure and hydrogen gas to increase their shelf life and stability, but hydrogenation also occurs when oils are heated to very high temperatures during cooking.”
“The process changes the chemical structure of fats, making them difficult for your body to break down, which can ultimately lead to negative health effects.”
“The process changes the chemical structure of fats, making them difficult for your body to break down, which can ultimately lead to negative health effects.”
“In fact, trans fats are associated with an increased risk of many diseases, including heart disease, cancer, diabetes and obesity.”
“Since fried foods are cooked in oil at extremely high temperatures, they are likely to contain trans fats. What’s more, fried foods are often cooked in processed vegetable or seed oils, which may contain trans fats prior to heating.”
“One US study on soybean and canola oils found that 0.6–4.2% of their fatty acid contents were trans fats.”
“When these oils are heated to high temperatures, such as during frying, their trans fat content can increase.”
“In fact, one study found each time an oil is re-used for frying, its trans fat content increases.”
“However, it’s important to distinguish between these artificial trans fats and trans fats that occur naturally in foods like meat and dairy products.
These have not been shown to have the same negative effects on health as those found in fried and processed foods.”
“SUMMARY Fried foods are often cooked in processed vegetable or seed oils. When heated, these oils can form trans fats, which are associated with a number of health problems, including an increased risk of several diseases.”
“Generally speaking, eating more fried foods is associated with a greater risk of developing type 2 diabetes, heart disease and obesity.”
“One study found that people who ate fast food more than two times per week were twice as likely to develop insulin resistance, compared to those who ate it less than once a week.”
“SUMMARY Individuals who regularly consume fried foods may be at a higher risk of developing type 2 diabetes, heart disease and obesity. It seems that the higher your intake, the greater your risk.”
“If you enjoy the taste of fried foods, consider cooking them at home using healthier oils or alternative “frying” methods.”
“The type of oil used for frying heavily influences the health risks associated with fried foods. Some oils can withstand much higher temperatures than others, making them safer to use.”
“Generally speaking, oils that consist mostly of saturated and monounsaturated fats are the most stable when heated.”
“Coconut oil, olive oil and avocado oil are among the healthiest.”
“Generally speaking, oils that consist mostly of saturated and monounsaturated fats are the most stable when heated.”
“SUMMARY Coconut oil, olive oil and avocado oil are among the healthiest oils to fry foods in. You can also try oven-frying or air-frying foods, which yield similar results using very little oil.”
Source:
Why Are Fried Foods Bad For You?
Garahuni (Balsam apple/bitter melon) & diabetes
KUKA: Top 6 Benefits of Baobab Fruit and Powder
“SUMMARY Baobab is highly nutritious and different parts of the plant supply varying amounts of protein, vitamin C, antioxidants, potassium, magnesium, iron, zinc, calcium and B vitamins.”
“Adding baobab to your diet may benefit blood sugar control.”
“In fact, one study found that baking baobab extract into white bread reduced the amount of rapidly-digested starch and slowed down the increase of blood sugar levels in the body.”
“SUMMARY Baobab may help slow the increase of blood sugar levels and decrease the amount of insulin needed to keep your blood sugar under control.”
“SUMMARY Baobab is high in fiber, which may improve digestive health and prevent conditions like constipation, intestinal ulcers, inflammatory bowel disease and hemorrhoids.”
Sources:
DISCUSSION 011 (22.02.20)
Prepared By: Dr. Salihu Lukman
Topic: What is Water Therapy (Hydrotherapy): Can It Treat Diabetes?
Water Therapy or Hydrotherapy
“Hydrotherapy is the use of water, both internally and externally and at varying temperatures, for health purposes.”
“Also known as water therapy, hydrotherapy includes such treatments as saunas, steam baths, foot baths, contrast therapy, hot and cold showers, and water therapy.”
“History”
“From Roman baths to hot mineral springs, cultures around the world have used water for centuries to treat a variety of health concerns.”
“Father Sebastian Kneipp, a 19th-century Bavarian monk, is said to be the father of modern hydrotherapy. Kneipp’s use of alternating hot and cold water (called contrast hydrotherapy) is still used today.”
“Principles”
“According to proponents of hydrotherapy, cold water causes superficial blood vessels to constrict, moving blood flow away from the surface of the body to organs.”
“Hot water causes superficial blood vessels to dilate, activating sweat glands, and removing waste from body tissues.”
“Alternating hot and cold water is thought to decrease inflammation and stimulate circulation and lymphatic drainage.”
“Types”
“Hydrotherapy is often done at health centers, spas, or at home. Common types include:”
“1) Watsu: An aquatic massage where the therapist uses massage techniques while you float comfortably in a warm water pool.”
“2) Sitz bath: A sitz bath involves two adjacent tubs of water, one warm and one cool. You sit in one tub with your feet in the other tub, and then alternate. Sitz baths are recommended for hemorrhoids, premenstrual syndrome (PMS), and menstruation problems.”
“3) Warm water baths: Soak in warm water for up to 30 minutes, depending on the condition. Epsom salts, mineral mud, aromatherapy oils, ginger, moor mud, and dead sea salts may be added.”
“4) Steam bath or Turkish bath: Steam rooms are filled with warm, humid air. The steam is said to help the body release impurities.”
“5) Sauna: The dry, warm air promotes sweating.”
“6) Compresses: Towels are soaked in warm and/or cool water and then placed on a particular area on the body. Cool compresses reduce inflammation and swelling, while warm compresses promote blood flow and ease stiff and sore muscles.”
“7) Wraps: While lying down, cold, wet flannel sheets are used to wrap the body. The person is then covered with dry towels and then blankets. The body warms up in response and dries the wet sheets. It’s used for colds, skin disorders, and muscle pain.”
“8) Contrast hydrotherapy: At the end of a shower, turn the temperature down to a level you can comfortably tolerate (it shouldn’t be icy cold). Turn the water off after 30 seconds (some people alternate between warm and cool water for up to three cycles, always ending with cool water).”
“9) Warming socks: Take a pair of wet cotton socks, wet them thoroughly, wring them out and put them on your feet. Then put a dry pair of wool socks over them and go to bed. Remove them in the morning. The cold, wet socks are said to improve circulation in the body and help ease upper body congestion.”
“10) Hot fomentation: Hot compresses or hot water bottles may be used to treat acute conditions such as chest colds and coughs. It is said to relieve symptoms but also decrease the length of the illness.”
“11) Hydrotherapy pool exercises: Exercising in a warm-water pool. The warm water allows you to exercise without fighting gravity and offers gentle resistance. It’s considered helpful for back pain, arthritis, and other musculoskeletal conditions. Unlike water aerobics, hydrotherapy exercises tend to be slow and controlled. Often done under the guidance of a physiotherapist.”
Source: Types and Benefits of Hydrotherapy
Others include:
12) Hot tub therapy: Hot Baths Might Be Just As Good For You As Exercise, Study Reveals.
A steaming, bubbly tub of research from Loughborough University has revealed that hot baths might be better than running or cycling when it comes to controlling blood sugar and reducing inflammation.
Read more at: Hot Baths Might Be Just As Good For You As Exercise, Study Reveals
12) Water fasting
13) Japanese water therapy
I will discuss the last 2 (i.e. water fasting and Japanese water therapy) in greater detail.
WATER FASTING
“Fasting, a method of restricting food intake, has been practiced for thousands of years.”
“Water fasting is a type of fast that restricts everything except water. It has become more popular in recent years as a quick way to lose weight.”
“Studies have shown that water fasting could have health benefits. For example, it may lower the risk of some chronic diseases and stimulate autophagy, a process that helps your body break down and recycle old parts of your cells”
“That said, human studies on water fasting are very limited. Moreover, it comes with many health risks and is not suitable for everyone.”
“What is water fasting?”
“Water fasting is a type of fast during which you cannot consume anything besides water.”
“Most water fasts last 24–72 hours. You should not follow a water fast for longer than this without medical supervision.”
“Here are a few reasons why people try water fasting:”
- religious or spiritual reasons
- to lose weight
- for “detoxing”
- for its health benefits
- preparing for a medical procedure
“In fact, several studies have linked water fasting with some impressive health benefits, including a lower risk of certain cancers, heart disease, and diabetes”
“Water fasting may also promote autophagy, a process in which your body breaks down and recycles old, potentially dangerous parts of your cells”
“water fasting has many risks and can be very dangerous if followed for too long.”
“Water fasting is a type of fast during which you’re not allowed to consume anything except water. It’s linked with a lower risk of chronic disease and autophagy, but it also comes with many risks.”
“Several groups of people should not water fast without medical supervision.”
“This includes people with gout, diabetes (both types 1 and 2), eating disorders, older adults, pregnant women, and children”
“If you have never water fasted before, it’s a good idea to spend 3–4 days preparing your body for being without food.”
“You can do this by eating smaller portions at each meal or by fasting for part of the day.”
Water fast (24–72 hours)
“During a water fast, you are not allowed to eat or drink anything besides water.”
“Most people drink two to three liters of water per day during a water fast.”
“The water fast lasts for 24–72 hours. You should not water fast for longer than this without medical supervision because of health risks.”
“Some people may feel weak or dizzy during a water fast and may want to avoid operating heavy machinery and driving to avoid causing an accident”
“Post-fast (1–3 days)”
“After the water fast, you should resist the urge to eat a big meal.”
“This is because eating a large meal after a fast may cause uncomfortable symptoms.”
“Instead, break your fast with a smoothie or smaller meals. You can start introducing larger meals throughout the day as you feel more comfortable.”
“The post-fast phase is especially important after longer fasts. This is because you may be at risk of refeeding syndrome, a potentially fatal condition in which the body undergoes rapid changes in fluid and electrolyte levels”
“This phase normally lasts a day, but people who fast for 3 or more days may need up to 3 days before they feel comfortable eating larger meals.”
“A water fast usually lasts 24–72 hours and is followed by a post-fast phase. If you’re new to water fasting, you might want to spend 3–4 days preparing your body to be without food by reducing your portion sizes or fasting for part of the day.”
“Potential benefits of water fasting”
“Both human and animal studies have linked water fasting to a variety of health benefits.”
“1. May promote autophagy”
“Autophagy is a process in which old parts of your cells are broken down and recycled”
“Several animal studies suggest that autophagy may help protect against diseases like cancer, Alzheimer’s, and heart disease”
“For example, autophagy may prevent damaged parts of your cells from accumulating, which is a risk factor for many cancers. This may help prevent cancer cells from growing”
“That said, there are very few human studies on water fasting, autophagy, and disease prevention. More research is needed before recommending it to promote autophagy.”
“2. May help lower blood pressure”
“Research shows that longer, medically supervised water fasts may help people with high blood pressure lower their blood pressure”
“In one study, 68 people who had borderline high blood pressure water fasted for nearly 14 days under medical supervision. At the end of the fast, 82% of people saw their blood pressure fall to healthy levels (120/80 mmHg or less).”
“Unfortunately, no human studies have investigated the link between short-term water fasts (24–72 hours) and blood pressure.”
“3. May improve insulin and leptin sensitivity”
“Insulin and leptin are important hormones that affect the body’s metabolism. Insulin helps the body store nutrients from the bloodstream, while leptin helps the body feel full”
“Research shows that water fasting could make your body more sensitive to leptin and insulin. Greater sensitivity makes these hormones more effective”
“For example, being more insulin sensitive means your body is more efficient at reducing its blood sugar levels. Meanwhile, being more leptin sensitive could help your body process hunger signals more efficiently, and in turn, lower your risk of obesity”
“4. May lower the risk of several chronic diseases”
“There is some evidence that water fasting may lower the risk of chronic diseases like diabetes, cancer, and heart disease”
“In one study, 30 healthy adults followed a water fast for 24 hours. After the fast, they had significantly lower blood levels of cholesterol and triglycerides — two risk factors for heart disease”
“Several animal studies have also found that water fasting may protect the heart against damage from free radicals”
“Free radicals are unstable molecules that can damage parts of cells. They are known to play a role in many chronic diseases”
“Research shows that water fasting may lower the risk of many chronic diseases and promote autophagy. However, most research is from animal or short-term studies. More studies are needed before recommending it.”
“Dangers and risks of water fasting”
“1. May lose the wrong type of weight”
“Because a water fast restricts calories, you will lose a lot of weight quickly. In fact, research shows that you may lose up to 2 pounds (0.9 kg) each day of a 24- to 72-hour water fast. Unfortunately, a lot of the weight you lose may come from water, carbs, and even muscle mass.”
“2. May become dehydrated”
“Although it sounds strange, a water fast could make you dehydrated. This is because roughly 20–30% of your daily water intake comes from the foods you eat. If you’re drinking the same amount of water but not eating foods, you might not be getting enough water. Symptoms of dehydration include dizziness, nausea, headaches, constipation, low blood pressure, and low productivity. To avoid dehydration, you may need to drink more than usual”
“3. May experience orthostatic hypotension”
“Orthostatic hypotension is common among people who water fast. It’s defined as a drop in blood pressure that happens when you suddenly stand up, and it can leave you dizzy, lightheaded, and at risk of fainting”
“If you experience orthostatic hypotension while fasting, you may need to avoid driving or operating heavy machinery. The dizziness and risk of fainting could lead to an accident. If you experience these symptoms during a water fast, this fast may not suit you.”
“4. Water fasting may worsen several medical conditions”
“People with the following medical conditions should not water fast without first seeking advice from their healthcare provider:”
- Gout. Water fasting may increase uric acid production, a risk factor for gout attacks.
- Diabetes. Fasting may increase the risk of adverse side effects in type 1 and type 2 diabetes.
- Eating disorders. There is some evidence that fasting may encourage eating disorders like bulimia, especially in teenagers.”
“Although water fasting may have some health benefits, it comes with many risks and dangers. For example, water fasting could make you prone to muscle loss, dehydration, blood pressure changes, and a variety of other health conditions.”
“Will water fasting help you lose weight?”
“Like other types of fasting, water fasting can help you lose weight. However, it comes with plenty of health risks.”
“If you want to reap the benefits of fasting but also want to lose weight, intermittent fasting and alternate-day fasting are probably more effective approaches.”
Alternate-day fasting is what prophet Dawood [A.S.] (King David in English) used to do.
It is narrated by Bukhari & Muslim from Abd-Allaah ibn Amr (may Allaah be pleased with him) that the Prophet (peace and blessings of Allaah be upon him) said: “The best fasting is the fast of Dawood: he used to fast alternate days.”
“These fasts provide similar health benefits but can be followed for much longer periods, as they allow you to eat food, decreasing the risk of nutrient deficiencies”
“A water fast can help you lose weight, but other types of fasting can offer you the benefits of fasting and weight loss with fewer risks.”
Source: Water Fasting: Benefits and Dangers
Case Studies
- Muhammad Nasiruddeen Al-Albany (famous hadith scholar of blessed memory, may Allah have mercy on his soul): He was suffering from asthma. He water-fasted for 40 days taking only the blessed Zam-Zam well water located near the Ka’aba within Masjid Al-Haram in Mecca, Saudi Arabia. He narrated his story in his book titled Fadlu Ma’u Zam-Zam – Virtue of Zam-Zam water.
For more on the medically proved antihyperglycemic property of the Zam-Zam water, freely download your copy from the ScienceDirect database:
He was completely cured of asthma after the water-fasting period.
Prophet Muhammad, peace be upon him, said: “The best water on the face of the earth is the water of Zamzam; it is a kind of food and a healing from sickness.” Reported by Al-Tabarani in Al-Mu’jam Al-Kabir.
- Lukman Yusuf Lukman (my elder brother): When he was suffering from many diseases, he partially water-fasted for 16 days using Zam-Zam water. He was fully cured of the diseases after the water-fasting period.
We, his siblings had to test him before we finally accepted that he had recovered from the ailments. I share this success story with his permission and can be contacted on +234 803 508 8838 if you want to get the complete gist.
JAPANESE WATER THERAPY
“Japanese water therapy involves drinking several glasses of room-temperature water every morning when you first wake up.”
“Online, it’s claimed that this practice can treat a host of problems, spanning from constipation and high blood pressure to type 2 diabetes and cancer.”
“However, many of these claims have been exaggerated or are not supported by science.”
“Supposedly, Japanese water therapy gets its name from being widely used in Japanese medicine and among the Japanese people.”
“It involves drinking room-temperature or warm water on an empty stomach after waking to cleanse the digestive system and regulate gut health, which — according to proponents — can heal a variety of conditions.”
“In addition, advocates of Japanese water therapy claim that cold water is harmful because it can cause the fats and oils in your food to harden in your digestive tract, thus slowing down digestion and causing disease.”
“The therapy includes the following steps that should be repeated daily:”
“Drink four to five 3/4-cup (160-ml) glasses of room-temperature water on an empty stomach upon waking and before brushing your teeth, and wait another 45 minutes before eating breakfast.”
“At each meal, eat only for 15 minutes, and wait at least 2 hours before eating or drinking anything else.”
“According to practitioners, Japanese water therapy must be done for different periods to treat different conditions. Here are some examples:”
- Constipation: 10 days
- High blood pressure: 30 days
- Type 2 diabetes: 30 days
- Cancer: 180 days”
“Though drinking more water may help with constipation and blood pressure, there is no evidence that Japanese water therapy can treat or cure type 2 diabetes or cancer. However, drinking more water may bring along some other health benefits.”
“Increased water intake”
“Using Japanese water therapy includes drinking several glasses of water per day, helping you stay adequately hydrated.”
“There are numerous benefits to adequate hydration, including optimal brain function, sustained energy levels, and body temperature and blood pressure regulation”
“In addition, drinking more water may help prevent constipation, headaches, and kidney stones”
“Most people get enough fluid by simply drinking to satisfy their thirst. However, if you’re very active, work outdoors, or live in a hot climate, you may need to drink more.”
“Lower calorie intake”
“Practicing Japanese water therapy may help you lose weight via calorie restriction.”
“First, if you replace sugar-sweetened beverages like fruit juice or soda with water, your calorie intake is automatically decreased — potentially by several hundred calories per day.”
“Additionally, sticking to regimented eating windows of only 15 minutes per meal, after which you can’t eat again for 2 hours, may restrict your calorie intake.”
“Finally, drinking more water may help you feel fuller and make you eat fewer overall calories from food.”
“All this said, research on the effect of water intake on weight loss is mixed, with some studies finding positive results and others seeing no effects”
“Side effects and precautions”
“Occurs when you drink an excessive amount of water in a short period of time. It’s caused by hyponatremia — or low salt levels — in your blood due to salt being diluted by excessive fluid”
“It’s a serious condition that can result in death, but it’s rare in healthy people whose kidneys are able to quickly get rid of excess fluid.”
“To be safe, don’t drink more than about 4 cups (1 liter) of fluid per hour, as this is the maximum amount that a healthy person’s kidneys can handle at once.”
“If you’re trying to lose weight, excessive calorie restriction can lead to rebound weight gain after finishing the therapy. Restricting calories reduces the number of calories you burn at rest and causes spikes in the hormone ghrelin — which increases feelings of hunger”
“Does it work?”
“Japanese water therapy is touted as a cure for a variety of conditions from constipation to cancer, but there is no evidence to support this.”
“Furthermore, there appear to be only few upsides to avoiding cold water. Cold water does decrease your gastrointestinal temperature and may slightly increase blood pressure in some people, but it will not cause fats to solidify in your digestive tract”
“Before you consider using Japanese water therapy to treat a condition or disease, you should discuss it with your healthcare provider.”
Source: Japanese Water Therapy: Benefits, Risks, and Effectiveness
Further Readings:
(a) How Much Water Should You Drink Per Day?
(b) 7 Science-Based Health Benefits of Drinking Enough Water
DISCUSSION 012 (29.02.20)
Prepared By: Dr. Salihu Lukman
Topic: Wheat & Gluten – How Safe is Wheat to a Diabetic?
What Is Gluten?
“Going gluten-free may be the biggest health trend of the past decade, but there’s confusion over whether gluten is problematic for everyone or just those with certain medical conditions.”
“It’s clear that some people must avoid it for health reasons, such as those with celiac disease or an intolerance.”
“Though often thought of as a single compound, gluten is a collective term that refers to many different types of proteins (prolamins) found in wheat, barley, rye, and triticale (a cross between wheat and rye)”
“Various prolamins exist, but all are related and have similar structures and properties. The main prolamins in wheat include gliadin and glutenin, while the primary one in barley is hordein”
“Gluten proteins — such as glutenin and gliadin — are highly elastic, which is why gluten-containing grains are suited for making bread and other baked goods.”
“Gluten is an umbrella term that refers to a family of proteins known as prolamins. These proteins are resistant to human digestion.”
Gluten Intolerance
“The term gluten intolerance refers to three types of conditions”
“Although the following conditions do have some similarities, they differ greatly in terms of origin, development, and severity.”
- Celiac Disease
- Wheat Allergy
- Non-Celiac Gluten Sensitivity
“Gluten intolerance refers to celiac disease, wheat allergy, and NCGS. Although some symptoms overlap, these conditions have significant differences.”
Should Everyone Avoid Gluten?
“It’s clear that many people, such as those with celiac disease, NCGS, and autoimmune diseases, benefit from following a gluten-free diet.”
“Cutting out gluten-containing foods may improve health for several reasons, some of which may be unrelated to gluten.”
Are Gluten-Free Products Healthier?
“It’s important to note that just because an item is gluten-free doesn’t mean that it’s healthy.”
“Although gluten-free products are proven to be beneficial for those who need them, they’re not any healthier than those that contain gluten.”
“While it’s safe to follow a gluten-free diet, it’s important to know that processed gluten-free products are not any healthier than gluten-containing ones.”
“Following a gluten-free diet is a necessity for some and a choice for others.”
“The relationship between gluten and overall health is complicated, and research is ongoing.”
“Gluten has been linked to autoimmune, digestive, and other health conditions. While people with these disorders must or should avoid gluten, it’s still unclear whether a gluten-free diet benefits those without an intolerance.”
Source: Is Gluten Bad for You? A Critical Look
Wheat
“Wheat is highly controversial because it contains a protein called gluten, which can trigger a harmful immune response in predisposed individuals.”
“However, for people who tolerate it, whole-grain wheat can be a rich source of various antioxidants, vitamins, minerals, and fiber.”
“Whole wheat is high in fiber — but refined wheat contains almost none.”
“Gluten a large family of proteins, accounts for up to 80% of the total protein content.”
“Wheat gluten can have adverse health effects in people with gluten intolerance.”
“Carbs are the main nutritional component of wheat. Still, this grain harbors significant amounts of fiber, which may aid your digestion. Its protein mostly comes in the form of gluten.”
“Whole wheat may be a decent source of several vitamins and minerals, including selenium, manganese, phosphorus, copper, and folate.”
“Wheat bran, which is present in whole wheat, may contain a number of healthy antioxidants, such as alkylresorcinols and lignans. Notably, white flour and other refined wheat products do not contain these compounds.”
“While white wheat may not be particularly beneficial to health, whole-grain wheat may offer several positive effects — especially when it replaces white flour.”
“Whole wheat and other whole-grain cereals may promote gut health and reduce your risk of colon cancer.”
Celiac disease
“Celiac disease is characterized by a harmful immune reaction to gluten.”
“Celiac disease damages your small intestine, resulting in impaired absorption of nutrients”
“Associated symptoms include weight loss, bloating, flatulence, diarrhea, constipation, stomach pain, and fatigue”
“Gluten — which is found in all wheat — can harm individuals with celiac disease. This condition is characterized by damage to your small intestine and impaired absorption of nutrients.”
“Gluten in wheat is a primary allergen, affecting approximately 1% of children”
“Wheat has a number of potential downsides. These include allergy, worsened IBS symptoms, wheat intolerance, and antinutrient content.”
Source: Wheat 101: Nutrition Facts and Health Effects
FOOD | GI | Reference |
White wheat bread | 75 ± 2 | |
Whole wheat bread | 74 ± 2 | |
Whole wheat kernels | 30 |
Based on the table above, the GI of unprocessed whole wheat kernels shoot up from 30 to about 72 – 76 by just turning this wheat into whole wheat bread.
Diabetics should AVOID even the whole wheat bread.
Again, whole wheat bread GI: 72-76: HIGH
Symptoms of wheat allergy
“A wheat allergy is an immune response to any of the proteins present in wheat, including but not limited to gluten. It’s most common in children. Around 65 percent of children with a wheat allergy outgrow it by the age of 12.”
“Symptoms of wheat allergy include:”
- nausea and vomiting
- diarrhea
- irritation of your mouth and throat
- hives and rash
- nasal congestion
- eye irritation
- difficulty breathing
“Symptoms related to a wheat allergy will usually begin within minutes of consuming the wheat. However, they can begin up to two hours after.”
“Someone who is allergic to wheat may or may not be allergic to other grains such as barley or rye.”
Symptoms of celiac disease
“Celiac disease is an autoimmune disorder in which your immune system responds abnormally to gluten. Gluten is present in wheat, barley, and rye. If you have celiac disease, eating gluten will cause your immune system to destroy your villi. These are the fingerlike parts of your small intestine that are responsible for absorbing nutrients.”
“Children will most commonly have digestive symptoms. These can include:”
- abdominal bloating and gas
- chronic diarrhea
- constipation
- pale, foul-smelling stool
- stomach pain
- nausea and vomiting
“Adults may also have digestive symptoms if they have celiac disease. However, adults are more likely to experience symptoms such as:”
- fatigue
- anemia
- depression and anxiety
- osteoporosis
- joint pain
- headaches
- canker sores inside the mouth
- infertility or frequent miscarriages
- missed menstrual periods
- tingling in the hands and feet
“Recognizing celiac disease in adults can be difficult because its symptoms are often broad. They overlap with many other chronic conditions.”
“If you think you might suffer from a gluten- or wheat-related condition, then it’s important that you talk to your doctor before diagnosing yourself or beginning any treatment on your own.”
“The treatment for celiac disease is adhering to a strict gluten-free diet. The treatment for a wheat allergy is to adhere to a strict wheat-free diet.”
Source: Living a gluten-free or wheat-free lifestyle
Further Reading:
DISCUSSION 013 (07.03.20)
Prepared By: Dr. Salihu Lukman
Topic: Tea & Its Significance For Diabetics
“According to a study published in the Annals of Internal Medicine, drinking caffeinated green tea may help lower your risk of type-2 diabetes”
“Here’s why green tea may be good for diabetics”
- Green tea has long been known for weight lossand thus help people with type-2 diabetes get their blood sugar levels under control. The zero calorie drink is one go-to drink you can look up to.
- The catechins (antioxidants) present in green tea help reduce the effects of insulin resistance by decreasing the digestion and absorption of carbohydrates.
- Green tea also has a powerful antioxidant called polyphenol that may have anti-inflammatory properties. Polyphenols come from plants and help protect our cells from damage.
- Chronic conditions like diabetes may add stress and anxiety, so a cupful of green tea can help manage the problem. It may have a calming effect on the mind and body as it contains amino-acid L-theanine, which is said to reduce anxiety and stress.
How much green tea you should drink to control diabetes?
“Excess of anything is bad, and so, moderation is the key. Excessive caffeine in green tea can negatively impact your blood pressure and blood sugar. It is best to always consult a doctor who will be able to tell the amount of green tea you must drink and how it may help your body.”
Source: Green Tea For Diabetes: Can Green Tea Help Manage Blood Sugar Levels?
How to Understand Different Types of Tea
“Before you buy, it’s helpful to understand certain tea basics. All traditional tea comes from the Camellia sinensis plant. There are only four categories of traditional tea:”
“The difference between each tea is the degree to which the leaves are oxidized or fermented.”
“Usually, tea leaves that are heavily oxidized are darker or redder, and teas that are less fermented are lighter or greener. Traditional tea usually contains caffeine.”
“Herbal teas and fruit teas are different than traditional teas. These varieties are less likely to contain caffeine. As you might imagine from their name, they are produced from dried herbs or fruit. Different herbs may provide a variety of health benefits”
“Traditional black tea is the most popular kind of tea worldwide.”
“Like green tea, black tea contains polyphenols including catechins, flavonoids, and tannins. Polyphenols are plant-based compounds that may provide health benefits. Researchers have linked the consumption of flavonoids to important health outcomes”
“Black tea is rich in plant compounds that act as antioxidants. Most experts recommend that if you want to take full advantage of black tea’s health benefits, use loose leaves (rather than a tea bag) and don’t add milk or sugar.” [Get more details on black tea]
Chamomile Tea
“Chamomile (or manzanilla) is an herbal tea. It does not contain caffeine like black tea or green tea, so it does not provide stimulation in the same manner as those traditional teas. Instead, chamomile is widely recognized as a calming tea.”
“There is some scientific evidence to support the use of chamomile tea for anxiety and insomnia.”
“Side effects from chamomile tea may include redness or swelling in people who are hypersensitive or allergic to the plant (especially those who are allergic to ragweed or chrysanthemums).”
“Chamomile is a calming, soothing herbal tea that can be helpful for sleep and reducing anxiety.”
Turmeric tea
“Turmeric tea is gaining popularity in food and nutrition circles, but it is not really tea in a traditional sense. It isn’t brewed with tea leaves or from herbs. Instead, it is a blend of spices combined to provide flavor and health benefits.”
“Fans of the drink believe that it has anti-cancer properties, decreases inflammation, improves acne, reduces the risk of Alzheimer’s disease, provides weight loss benefits, and can even reduce pain and depression.”
“There is scientific evidence to support some of these benefits. Turmeric contains curcumin, an active ingredient that has been well-studied in both animals and humans. Research has provided some evidence that curcumin has anti-inflammatory properties.”
“Turmeric has high promise for decreasing inflammation and joint pain, as well as in the treatment of certain cancers, but it is not a replacement for standard medical care.”
Source: Health Benefits of Different Types of Tea
Further Readings:
- 5 Herbs and Spices for Diabetes Prevention
- Health Benefits and Risks of Coffee
- Does Caffeine Increase Blood Pressure?
- Can Drinking Tea Hinder Iron Absorption From Food?
- What is a Caffeine Withdrawal Headache?
- An Overview of Caffeine Allergy
- The Side Effects of Too Much Caffeine
WALKING MY TALK
My Tea: 3L daily. Ingredients: Black pepper, cloves, ginger, cardamon, cinnamon, 2 green/black teabags
My Coffee: 1 cup daily. ½ Teaspoonful + milk.
My Workout: Trek to my office and back to cover a total distance of 3km.
Suggestion (To A.B.U. staff/students who live in ABU quarters, Samaru, Zango): Trek daily to your office or to attend lectures. That way, you don’t need to create any extra time for a workout. Alternatively, you can use a bicycle.
My Active Lifestyle
I customized a standing desk in my office. Watch my clip below. I work standing upright throughout my working hours (8 – 14 hr daily), after all, I am now in my late teens. Don’t be surprised! Because according to LUKMAN’S THEOREM OF HEALTHY LIFESTYLE, with every 1 kg of weight lost using a healthy lifestyle, one becomes 1 year younger internally and externally.
If you are in doubt, give my theorem a try. If you are experiencing diabetic complications (e.g. erectile dysfunction, neuropathic pains, low libido, etc.), hypertension or heart disease, lose weight using a healthy lifestyle and watch how younger you will become with every kilogram of weight lost. In addition, you stand a chance to completely reverse your chronic disease.
Are you in your 50s and wants to look and feel like a teenager (internally & externally) or someone in his 20s, lose weight equivalent to the number of years that when subtracted will take you back to your teenage years or someone in his 20s. If you are in doubt, give it a try.
However, don’t go underweight. Calculate your minimum weight below which you will be underweight using the BMI formula [BMI = Mass (kg)/{Height (m) x Height (m)}]. BMI below 18.5 is underweight. For example, if your height is 1.81 m, then, your minimum weight below which you will be underweight is about 61 kg. So far, I lost 22 kg which is equivalent to subtracting 22 years from my age. I intend to lose 24 kg altogether – 2 kg more to reach my target. Many of my relatives who know me very well could not recognize me now. And some of them told me that I look like someone who is under 20 years. Oh yes, I am a teenager, now in my late teens. Would you want to join me?
Lifestyle Enhancement Conference 2019 videos: Watch all these videos to confirm my theorem.
My office is very busy. I usually lock my door so that I can walk a few meters to open my door whenever someone wants to come in. Sometimes I engage myself in some aerobics (moving my legs around as if I want to dance) while standing just to be active. That way, I will not remain in one posture for a long time. You may not have to work standing throughout your working hours. However, learn to stand up and work for some time using good posture or at least get up for 5 min after every 30 min of sitting.
Do you think I have gone extreme for taking at least 3 litres of fluid (tea) daily and using a standing desk throughout my working hours in the office?
Ok, here is my story. In 2016, I underwent a hemorrhoidectomy (surgery to remove internal or external hemorrhoids that are extensive or severe). Towards the end of 2019, I had constipation that led to anal fissure despite my high fiber diet.
Taking 3 litres of fluid daily has significantly improved my bowel movement – no more constipation at all. This is my own version of a pseudo-water therapy. My suggestion to anyone who wants to take enough fluid daily (2 litres and above) to either fulfil the daily fluid requirement or to avoid kidney stones or constipation and constipation-related chronic illnesses like haemorrhoid, you may need to be taking flavoured-water rather than normal water and use a graduated volumetric flask to know exactly your daily fluid intake. Initially, I was using a lemon-flavoured tea before I changed to spices-flavoured tea.
Putting aside my chair and anti-hemorrhoids seat cushion pad will help me do away with fissure or hemorrhoid recurrence. No more constipation & no more sitting for a long time = hemorrhoid-free life.
Trust me when I tell you that hemorrhoidectomy is one the most painful surgeries, if not the most painful surgery there is most especially for someone like me who responds poorly to anesthesia and analgesics.
If your story is similar to mine, then, you may have to go this extra mile to avoid going under the surgeon’s blade or living in pains from hemorrhoids.
Take-home message: Be willing to go that extra mile to lead a healthy life come what may.
ADDENDUM ON WORKING WHILE STANDING OR USING A STANDING DESK
In 2017, I escorted someone to meet with the executive governor of Kaduna State, Mal. Nasir Ahmad El-Rufai at the Sir Kashim Ibrahim House (Government House) in his office. The Governor asked us to sit down on the chairs in front of his desk while he was standing upright talking to us and at the same time going through some documents on his desk. We were surprised to see him standing while attending to us and so we courteously requested him to sit down also. He replied to us that he was used to working while standing and asked us not to bother at all. Back then, it never crossed my mind that there was any benefit of working while standing and unfortunately for us he did not preach to us to emulate him or tell us the advantages of working while standing, but now I know better. Probably, working while standing may be one of the reasons behind the Governor’s much-touted strength. I recollected this episode the first day I decided to work in my office while standing. How I wish His Excellency will advise his staff members who work with him in the Government House to follow suit, that way we will welcome more members into the WORKING WHILE STANDING GROUP. Currently, we have only 3 members in the group plus including (Chief Zebrudaya’s grammar style) His Excellency, Sir.