Women with diabetes also appear to receive the heart-healthy benefits of a diet rich in fish, researchers said Monday.

Among women with diabetes - a condition that places them at especially high risk of cardiovascular disease - the more fish they ate, the less likely they were to develop hear disease over a 16 year period.

The biggest reduction in risk was seen in women who ate fish at least five times per week, who were 64 percent less likely to develop heart disease than women who seldom ate fish.

Currently, the American Heart Association recommends that adults eat at least two servings of fish each week.

SOURCE: Circulation: Journal of the American Heart Association 2003;107.

Eating whole-grain foods such as fiber-rich breakfast cereals, brown rice, barley and oatmeal may cut a person's risk of type 2 diabetes, new study findings from Finland suggest.

The study of more than 4.300 adults found that those reporting the highest intake of whole grains were 35 percent less likely to develop type 2 diabetes than those with the lowest intake.

Much of this reduced risk seemed to stem from the whole-grain eaters' intake of fiber-rich cereals, researchers found.

"We found a reduced risk of type 2 diabetes in persons with high whole-grain intake. This reduced risk was apparently due to cereal fiber intake," Jukka Montonen and colleagues at the National Public Health Institute in Helsinki report.

Type 2 diabetes, the most common form of diabetes, is often linked to obesity. Once seen almost exclusively in older adults, type 2 is on the rise among US adults and children, as is obesity.

Cutting overall calories, exercising and maintaining a healthy weight can prevent type 2 diabetes, but the effects of specific dietary components has been unclear, according to Montonen's team.

Type 2 diabetes arises when the body loses its sensitivity to insulin, a hormone that shuttles sugar from the blood and into cells to be used for energy. People with the disorder see their blood sugar levels soar, which over time can lead to complications such as heart and kidney disease and nerve damage.

It's thought that fiber might help combat type 2 diabetes in a couple of ways. Compared with simple carbohydrates like white bread, fiber-rich carbs are slowly digested and absorbed, leading to less insulin demand. And insoluble fiber speeds through the intestines, leaving less time for carbohydrates to be absorbed, the Finnish researchers explain.

However, they also point out that whole-grain foods contain a host of components other than fiber that might contribute to the lower diabetes risk they found.

SOURCE: American Journal of Clinical Nutrition 2003; 77:622-629.
High Protein Foods

The next time you're starting the day on an empty stomach, consider this: a new study suggests that people who eat breakfast daily may be less likely to succumb to obesity and diabetes.

"In comparison to those who reported eating breakfast twice per week or less often, those reporting eating breakfast every day had 35 percent to 50 percent lower rates of developing obesity and insulin resistance syndrome," researcher Dr. Mark A. Pereira told Reuters Health.

Insulin resistance is a loss of sensitivity to insulin, the key blood-sugar-regulating hormone. This loss of sensitivity is often a precursor to diabetes.

"This was true for white men and women, and black men, but not black women," he added.

Breakfast may reduce the risk of obesity, type 2 diabetes and cardiovascular disease by controlling appetite and thus reducing the likelihood of overeating later in the day, explained the investigator.

"In addition to breakfast frequency, the quality of breakfast also appears to be important," noted Pereira. "For example, whole grain breakfast cereals were associated with a reduction in risk, whereas refined grain breakfast cereals were not."

Only cereals that list a whole grain or bran first in the ingredient list or those that contain a whole grain and have at least 2 grams of fiber per serving are considered to be whole grain cereal, according to a statement from the American Heart Association.

SOURCE: Health-Reuters Thursday, March 6, 2003

Older women with type 2 diabetes who take a daily soy supplement show improvements in cholesterol and insulin levels, according to preliminary study findings. Although women took the supplements for only 12 weeks, the finding suggests that soy may reduce the risk of cardiovascular disease, such as heart attack and stroke, in women after menopause. There were no side effects associated with the supplements, researchers report in the October issue of Diabetes Care. While larger and longer-term studies are needed, the results offer some hope to post menopausal women with type 2 diabetes, who are up to four times more likely to die of heart disease than their healthy peers. Recent study findings showing that the long-term risk of hormone replacement therapy (HRT) outweighs the benefits in postmenopausal women left many wondering where to turn for help.

However, it is too soon to make any recommendations, since it is not clear how much soy is needed to make any recommendations, since it is not clear how much soy is needed to provide cardiovascular protection and in what form it is most effective. The women took a daily supplement containing 30 grams of soy protein plus 132 grams of isoflavones. The soy supplement was associated with an 8% reduction in fasting insulin and an improvement in long-term blood glucose, probably through its effect on total and LDL cholesterol. Total cholesterol fell by about 4% and LDL cholesterol fell by 7%, 12 weeks after taking the daily soy supplement. There was no effect on weight, blood pressure, HDL ("good") cholesterol, or triglycerides, a type of blood fat associated with heart disease. Similarly, the soy supplement did not appear to influence hormonal levels such as estrogen or testosterone.

SOURCE: Reuters; Diabetes Care 2002;25:1709-1714

Leading scientists from around the globe convened to review the latest findings on the potential health benefits of tea, including new studies on promoting heart health and reducing the risk of cancer. New results suggest:

1. Tea may reduce Low Density Lipoprotein (LDL, or "bad" cholesterol) levels by 10%.
2. Consumption of as little as four cups of tea per day may contribute to cardiovascular health by improving endothelial function, as seen in clinical studies.
3. Tea may reduce oxidative stress, as indicated by decreases in DNA damage in smokers.
4. Tea consumption is linked with a 60% decrease in rectal cancer among women.

"As investigators continue to study the multiple effects that tea has on human health, more research supports tea's potential in helping to reduce the incidence of major diseases" said Jeffrey Blumberg, professor, Friedman School of Nutrition Science and Policy. The scientific community is making tremendous strides in discovering the potential for flavonoids in black and green tea and other plant foods to promote health and reduce the risk of certain chronic diseases, findings which could have significant implications for public health."

In addition to the "Step 1" diet, all subjects consumed 5 cups of either caffeinated tea, a placebo beverage with color and flavor closely matching that of the tea, but having no caffeine, or a similar placebo beverage with caffeine added to the same concentration as in the tea.

While the established body of tea research strongly suggests that tea consumption offers a wide variety of health benefits, ranging from the promotion of heart health and reduced risk of some forms of cancer, the actual mechanisms by which the benefits are wrought remains under investigation.

SOURCE: Preparedfoods.com

Men who chow down on a diet rich in whole-grains may reduce their risk of type 2 diabetes, researchers report.

Whole-grain products -- such as brown rice, oats, corn and barley -- were protective against diabetes. Men who ate the most whole-grain products were less likely to be diagnosed with type 2 diabetes than men who consumed mostly refined grains -- like those found in cookies, doughnuts, pasta or white rice, the study results show.

Obese men who were getting exercise and consuming whole grains were 52% less likely to develop type 2 diabetes.

Given the current overall intake of whole grains, efforts should be made to decrease the cost and increase the availability and consumption of whole-grain products, writes Teresa T. Fung if Simmons College in Boston, MA. This has the potential to reduce substantially the incidence of type 2 diabetes and possibly other chronic diseases when sustained over time".

SOURCE: American Journal of Clinical Nutrition 2002; 76:535-540.

For those looking forward to the great outdoors here are some tips to keep you safe all summer long:

Use sunscreen. Although it is recommended to stay out of the sun during peak hours (10:00 AM to 3:00 PM) most of us find that difficult to do, especially if we have kids. To protect skin from sunburn use a sunscreen that is SPF 20 or higher. Apply it not just to your arms and legs, but your face, neck and ears as well. There are sunscreens designed for children that are safe and waterproof. Remember to reapply sunscreen after spending prolonged periods of time in the sun.

Staying hydrated. In the heat one can quickly become dehydrated, especially if you're playing sports. Replace lost liquids by drinking water at regular intervals. Want to add some variety to your water this summer? Try our Calorie Control Drink Mixes.

Be prepared for weather changes. The sun could be shining in the morning but it could be raining in the afternoon. If you are going to be far from shelter make sure that you are prepared for unexpected weather changes. Bring a plastic poncho or a windbreaker. It's better to lug these around than to be caught in the rain.

A study conducted in Finland and published in the Lancet followed over 12,000 babies born in 1966 and found that those that were given the recommended amounts of vitamin D had an 80% reduced risk of developing diabetes. Researchers followed the children through 1997 and found that children who took any amount of vitamin D had a lower rate of diabetes than those who did not. Exactly what causes the destruction of insulin secreting cells in the pancreas and therefore type 1 diabetes is unknown. But type 1 diabetes is an autoimmune disease where the immune system destroys its own cells, vitamin D* is believed to act as an immunosuppressant agent.

*Please note that experts recommend that one not take vitamin D supplements unless they have clinically diagnosed with a deficiency.

(Healthscout News)

Researchers in North Carolina report that a relatively high number of middle-aged patients being treated for other conditions may have undiagnosed diabetes. Dr. David Edelman, a research associate at the Durham Veteran's Affair Medical Center in Durham, N.C. says, "it's still amazing how many patients out there have diabetes and don't know it."

The test selected by Dr. Edelman and his colleagues is called the hemoglobin A1c (HgA1C) test.

(December 2001 Issue of Psychosomatic Medicine)

Researchers ranked a group of more than 1,000 older men based on a scoring system that characterized them along a continuum from pessimist to optimist. They found that each step up the scale toward optimism decreased the risk of coronary heart disease (CHD). The men ranked as being most optimistic had a risk of heart disease less than half of that of those ranked the most pessimistic.

The study is based on data from 1,306 men whose average age at enrollment was just over 60 and who were followed for an average of 10 years. The study was supported with funding from the National Heart, Lung and Blood Institute and the National Institute on Aging.

(From Reuters Health)

Whole-grain foods, such as fiber-rich bread and bran cereal, may lower the risk of heart disease, type 2 diabetes and certain types of cancer reducing cholesterol and making the body more responsive to insulin, researches suggest.

In their study of close to 3,000 middle-aged adults, these foods were associated with lower levels of total cholesterol and LDL (the so-called "bad" cholesterol) and improved insulin sensitivity. Insulin, the body's key blood-sugar-regulating hormone, tends to be elevated in those at risk of type 2 diabetes.

People who consumed the most whole-grain foods also had a lower body mass index (BMI), a measure of weight in relation to height that is considered a more reliable gauge of overweight than weight alone. Indeed, adults who were overweight or obese had the highest insulin levels and consumed the least amount of whole-grain foods, researchers report in the August issue of the American Journal of Clinical Nutrition.

The findings help to explain how whole-grain foods may protect against several chronic disorders and point to the importance of including several daily servings of these foods in the diet. Current dietary guidelines recommend about nine daily servings of carbohydrates for adults, mostly in the form if whole-grain foods.

However, more research is needed into how carbohydrates affect insulin levels and obesity and the subsequent risk of type 2 diabetes and heart disease. Dr. Paul Jacques, the study's lead author, told Reuters Health.

Some health experts blame America's obesity epidemic on carbohydrates, pointing out that rates of obesity have risen in tandem with carbohydrate consumption over the past 30 years. Others argue that whole-grain foods, which are high in fiber, vitamin E and magnesium, do not have the same effect on insulin as refined carbohydrates that have been stripped of many nutrients.

"The importance of understanding the role of different carbohydrate sources in the development of insulin resistance is becoming even more critical because Americans appear to be increasing their intake of dietary carbohydrates," Jacques explained.

"Our results suggest that higher whole-grain intakes might help prevent development of insulin resistance, and the influence of whole grains may be strongest in those who are overweight and have the greatest risk of insulin resistance," he said.

The researchers analyzed detailed dietary information and blood samples from study volunteers over a 4-year period, and divided individuals into four groups according to their intake of whole-grain foods. Those with the highest intake of whole grains also tended to have healthier lifestyle habit such as moderate alcohol and meat consumption, not smoking, taking a multivitamin pill and eating lots of fruit and vegetables.

SOURCE: American Journal of Clinical Nutrition 2002; 76:390-398

(FDA Consumer, January-February 2002-Vol.36 No.1)

Use the Nutrition Facts Label not only to limit those nutrients you want to cut back on, but also to increase the ones you want to consume in greater amounts.

Look at the % daily Value (DV%) column to see whether a food is high or low in nutrients. If you want to limit a nutrient (such as fat, saturated fat, cholesterol, sodium), choose foods with a lower %DV. To consume more of a nutrient (Such as calcium, fiber, vitamins and minerals), choose foods with a higher %DV.

As a quick guide, foods with 5% DV or less contribute to a small amount of that nutrient to your diet, while those with a 20% DV or more contribute a large amount.

Remember, serving sizes are not recommended amounts, but are close to amounts people actually eat. They can help you compare similar foods.

The following sweeteners are approved by the Food and Drug Administration (FDA). The ones in this particular group contain almost no calories or carbohydrates.

Sucralose
This product is made from sugar, so it tastes like sugar. But because the body doesn't recognize it as sugar or carbohydrate it doesn't raise blood glucose levels. It is the newest of artificial sweeteners and can be found almost anywhere. Our online store has a great selection of sucralose sweetened products, like Sorbee ® Sugar Free Fruit Spreads and Sugar Free Syrups, and Steel's ® Sugar Free Condiments.

Acesulfame-K
Used most often in carbonated and non-carbonated drinks.

Aspartame
This can be used in almost any food or drink. Contrary to rumors about the product not being safe, the FDA supports its safety. Aspartame has been used by millions of people for years.

Saccharin
This product has been in use for over 100 years. It is most often found in packets of low-calorie sweeteners.

Everyone does it; veggies, chips, tortillas, we dip them. But did you know that men dip more often than women? And that men rank salsa and ranch-flavored dips as their favorites, while women prefer spinach or vegetable? According to a survey commissioned by the Association for Dressing and Sauces, more than half of the 1,000 people polled said that the dip was more important than what was dipped into it. So, how about double dipping? More than 70% fessed up to dipping, biting and then dipping again. *

Looking for a healthy dipping alternative try our gourmet dips!

* Courtesy of Cooking Light Magazine

Adding a little "reward" now and then to your diet may actually help you stay on track. You certainly don't want to undermine your efforts by downing a rich dessert, but you can satisfy your sweet tooth with a low-impact treat, like low-fat pudding or frozen fruit bars, or even sugar-free, iced cocoa! Visit our Online Store for a variety of low-impact treats.

Fish like tuna, mackerel and trout have become well known in recent years for their heart-healthy benefits. They also live up to their reputation as "brain food." The omega-3 fatty acids in these fish actually help maintain the health of your brain cells. Eating any one of these fish once a week can help maintain a "healthy brain."

For even more mental benefits keep your level of B vitamins up to par. Whole grains and beans are high in vitamin B and are crucial to brain and nerve health.

Want a great substitute for ice cream or other high-calorie desserts? Try frozen fruit bars. These lo-cal treats can be found in just about any grocery store, and they satisfy the most insistent sweet-tooth. However, not all of them are created equal.

Many frozen fruit bars contain no fat, but watch out for coconut cream bars - some of them contain 11 grams of fat each. Nearly any frozen fruit bar labeled "cream," "coconut" or "pina colada" will cost you some fat grams, and will be higher in calories than the non-creamy ones. For example, a banana cream bar might contain 150 calories and as much as 7 grams of fat. A watermelon bar might have only 50 calories, and no fat. It pays to check the label.

And check out our new Californian Freezer Snacks - no calories, no fat, just fun!

Researchers suggest that reducing your sodium intake to below current recommendations, and sticking to a healthy diet that includes more vegetables, fruit and low-fat dairy products can substantially lower your blood pressure. Combining the two is even more effective than either one alone. Check our on-line store for a great variety of low-sodium foods.

Believe it or not, cod liver oil, taken during pregnancy, reduces the risk of your baby developing type 1, or juvenile onset, diabetes. Cod liver oil, which is given to some expectant mothers in parts of Scandinavia, is rich in Vitamin D (to make up for the sunlight they don't get during long, dark winters), and contains lots of Omega 3 fatty acids. These fatty acids, which are anti-inflammatories, may protect against type 1 diabetes.