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If we could reduce the incidence of Diabetes, High Blood Pressure and osteoporosis, we’d slash medical expenses in this country by tens — maybe hundreds — of billions of dollars. What’s especially compelling about these three illnesses is that the cost of prevention is virtually nothing, while the cost of treatment is exorbitant.. . but obvious as it is, people are resistant.
I recently spoke with nutritionist Joy Bauer, MS, RD, the author of Joy Bauer’s Food Cures (Rodale) and nutrition expert for the Today Show about how eating the right foods can significantly reduce the incidence and effects of Diabetes, High Blood Pressure and osteoporosis, among other maladies. She shared with me her favorite food fighters to help keep these particularly common age-related medical problems at bay.
It’s not news. Type 2 diabetes is a serious disease and one that’s skyrocketing in the US, yet it can often be controlled through closer attention to diet and exercise. This is especially true among younger people, in whom the greatest number of new cases are seen, and who can still reverse damage, which gets harder as people age.
Two-thirds of Americans are now overweight, and research has shown that losing just a few of those extra pounds — say, 10 pounds over two years — can reduce your risk of diabetes by up to 30%. Even people who already need medication to manage their blood sugar and Insulin levels can improve their diabetes and overall health by eating the right foods — ones that successfully control blood sugar and weight — to ward off common and dangerous complications such as Heart Disease, nerve damage and illnesses of the eye.
Your best bets…
* Ground Flaxseed. Flaxseed contains a high percentage of soluble fiber, a component of plant cell walls that slows the absorption of glucose from food in the stomach, reduces the glycemic index and keeps blood sugar on an even keel. Other excellent sources of soluble fiber are beans (Kidney, lima, black, navy, pinto), legumes (peas, lentils), oatmeal and vegetables. Tip: A good way to eat Flaxseed is to sprinkle a handful, ground, along with a few berries over a bowl of whole-grain cereal.
* Broccoli, peppers and cauliflower. These, along with a host of other high-quality, low-glycemic index foods contain many Vitamins, minerals and fiber. This attribute is particularly important for diabetics, because it means these foods raise blood sugar slowly. Other healthful carbs include not just fiber-rich veggies but also unsweetened oatmeal, chickpeas, lentils, blueberries, strawberries, apples, etc., all of which are better than high-glycemic snacks like soft drinks, candy, cakes and “white” carbs such as white bread, pretzels, donuts, etc. Empty carbohydrates will not only make you fat, they also raise blood sugar quickly, leading to spikes and crashes in energy that aggravate diabetes.
* Meat, seafood and fish. For optimal blood sugar control, eat high-quality Protein with those high-quality carbs as it slows their absorption, Bauer explains. Good choices include organically raised poultry and wild salmon, herring or mackerel — but not king mackerel, which like other large ocean fish is prone to mercury contamination.
High blood pressure, or Hypertension, is often called “the silent killer,” since many have it without experiencing obvious symptoms. But don’t make the mistake of thinking the lack of symptoms means all’s well inside your body — high blood pressure damages healthy blood vessels and causes inflammation. According to Bauer, you can help control high blood pressure by making sure you get enough calcium, vitamin D, magnesium and potassium in your diet. (Look for good sources of calcium and vitamin D below under osteoporosis. )
Your best bets…
* Unsalted pumpkin seeds, Sunflower seeds, almonds and cashews. Research shows that these magnesium-rich foods bring a variety of Cardiovascular benefits. They can reduce high blood pressure, lower blood fats known as triglycerides and lower “bad” LDL Cholesterol. Tip: Instead of reaching for chips or candy, snack on a daily handful of healthful seeds or nuts.
* Bananas, avocados and sweet potatoes. Potassium-packed foods help your body maintain a normal balance between sodium and potassium, which in turn helps regulate blood pressure. There are plenty of foods rich in potassium including beans, lentils, split peas, kale, Swiss chard, radicchio, arugula, papaya, pistachio nuts, butternut squash, mushrooms, cantaloupe and carrots. Tip: Make a batch of lentil, split pea, mushroom or other tasty homemade soup each week, and refrigerate or freeze individual portions for quick and healthful snacks and meals.
OSTEOPOROSIS
When it comes to fighting osteoporosis, the key nutrients to focus on are calcium and vitamin D in order to help maintain bone strength and density.
Your best bets…
* Kale, broccoli and white beans. Everyone knows that milk and other dairy products such as yogurt and cheese are good sources of calcium, but these three non-dairy sources can also help you meet your daily requirements. Tip: For bone support, enjoy a vegetable salad tossed with raw broccoli, white beans and salmon or sardines with bones, drizzled with a teaspoon of Olive Oil and a squeeze of fresh Lemon.
* Shiitake mushrooms. Calcium is ineffective without vitamin D, notes Bauer, which it requires for efficient absorption. While the sun is the primary source of vitamin D, there are food sources as well. Shiitake mushrooms are one rich source, and others include canned sardines and wild salmon (no bones are needed for vitamin D… but include the bones and you’ll get a two-in-one bonus for both calcium and vitamin D), shrimp, egg yolks and vitamin D-fortified whole grain cereals or soy milk.
Bauer notes that it is important to remember that eating healthful foods will go a long way toward supporting optimal health — but if you have or suspect you have a medical problem, be sure to see your physician. As the old saying goes, “You are what you eat,” so therefore, the healthier you eat, the healthier you’ll be.
Source(s):
Joy Bauer, MS, RD, CDN, nutritionist and author of Joy Bauer’s Food Cures (Rodale) and The Complete Idiot’s Guide to Total Nutrition (Alpha Books). Bauer is the nutrition expert for the Today Show and Yahoo.com, and monthly weight-loss columnist for SELF magazine.
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Posted on November 27th, 2007 by Dee
Filed under: Health & Vitality
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