Nutritious Hues When the media talks about the obesity epidemic, the real concern is everything that comes along with obesity - the higher risk of chronic diseases, and, of course, type 2 diabetes, which can lead to a wide variety of troublesome health problems. I've received many e-mails thanking us for all the e-Alerts and Members Alerts with tips about preventing or managing the symptoms of type 2 diabetes. And today I've got some promising news about two key nutrients that may help provide strong support to any exercise and dietary program designed to cope with diabetes. Researchers from the National Public Health Institute in Finland devised a study to examine antioxidant intake in relation to the development of type 2 diabetes. The dietary history of more than 4,300 non-diabetic subjects - aged 40 to 69 years - was followed for 23 years. During that time, 383 cases of diabetes were diagnosed. The Finland team extracted specific data on the intake of vitamin C, vitamin E tocopherols and tocotrienols, and six carotenoids (the fat soluble nutrients that give fruits and vegetables their green, yellow, orange and red pigments). Researchers found that the highest vitamin E intake was significantly associated with a reduced risk of type 2 diabetes, compared to subjects with the lowest intake. Those with the highest intakes of a carotenoid found in oranges, papaya, bell peppers, corn and watermelon also reduced type 2 diabetes risk by more than 40 percent. No association between diabetes risk and vitamin C intake was found. As I've mentioned in previous e-Alerts, good sources of vitamin E include spinach, eggs, meat, poultry, fish, nuts and seeds, avocado, tomatoes, peaches, apples and blackberries. HSI Panelist Allan Spreen, M.D., also recommends 400 IU of vitamin E daily, as well as 200 mcg of selenium for general antioxidant protection. And while it is possible to get too much selenium, a range of 200-400 mcg daily is considered quite safe. The Finland study is significant because we already know that diabetics require more antioxidants in their diets than other people because diabetes impedes the body's ability to fight free-radicals with antioxidants. Fortunately, one of the most powerful antioxidants - alpha lipoic acid (ALA) - has been shown to be a blood-sugar- lowering agent for diabetics. In addition, ALA can create new molecules of vitamins C and E from their molecular building blocks. For this reason, it is sometimes referred to as the "mother" antioxidant. In addition, ALA can help your body better utilize coenzyme Q10 and glutathione. Many studies have demonstrated that antioxidants are most effective when several different kinds are used together. One of the factors to consider when supplementing with ALA is that it is quickly metabolized and cleared from the liver. As a result, a supplement will only cause a relatively brief rise in blood levels of ALA. Several studies have concluded that significant benefits (for all of us - not just diabetics) can result from an intake of 50 mg per day. But whatever your dosage, it's best to take lower amounts throughout the day, rather than all at once. Before adding ALA to your supplement regimen I have one important word of caution. The effect of ALA on those who suffer from hypoglycemia (low blood sugar) has not been specifically studied. There is, however, research showing that ALA lowers blood-sugar levels in normal, or non-diabetic, subjects as well as in those with diabetes. Our current understanding of how ALA affects blood sugar suggests that it should not be used by those with very low blood sugar, as it could further decrease blood glucose. So if you do take ALA, proceed with caution. And, as always, it's a good idea to discuss your supplement intake with your doctor or healthcare provider - especially if you're diabetic, or if low blood sugar might be an issue. To Your Good Health, Jenny Thompson
Health Sciences Institute Sources:
"Dietary Antioxidant Intake and Risk of Type 2 Diabetes" Diabetes Care, Vol. 27, 2004, diabetesjournals.org
"Antioxidants May Fight Type 2 Diabetes" NutraIngredients.com, 2/17/04, nutraingredients.com
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