There is something very comforting about nursery food. Egg Mayonnaise is one of those foods. It’s squidginessis deeply satisfying at all levels. It doesn’t matter what time of day you are hungry, egg mayonnaise fits the bill – back from the pub -late night munchies- perfect, peckish mid-afternoon it fits the bill. Maybe this is a British thing,The love of sandwiches, rather like the fact there are two types of beer in the world, the type the British drink at the time rest the world drink
Maybe we need more savages the rest of the world put together, it is our comfort food. It is something do so well! Crusty bread, mouthwatering strong cheddar, a tangy pickle, the perfect lunchtime fair. Lashings of salt beef on rye bread, accompanied by creamy rich German mustard or bitingly hot Polish mustard, the list goes on of great British sandwiches!
It’s no secret that the British invented afternoon tea, in fact that another perfect time to eat Diabetic Egg Mayonnaise sandwiches.This recipe replaces the very heavy calorific fatty mayonnaise with the healthier avocado fat option!
This option makes a diabetic egg mayonnaise sandwich healthier it doesn’t take any of the richness and sublime taste away.It still has the same wonderful chunky texture. An added bonus is it also has a richer greener more vibrant color than the rather insipid looking, but great tasting traditional egg mayonnaise.Paprika, dill or tarragon complement eggs perfectly, I prefer to use one of the three, but there’s nothing stopping you trying them all.
Diabetic Egg Mayonnaise
4 large hard boiled eggs, cooled and peeled
1/2 avocado (about 100 grams)
1 teaspoon Dijon mustard
1/2 of a small lime or lemon, juiced
Salt and freshly ground black pepper to taste
Toppings for Diabetic Egg Mayonnaise
Sprinkle of fresh parsley
Smoked or plain paprika
Extra Himalayan salt and lashing of black pepper
Method for Diabetic Egg Mayonnaise
Add hard boiled eggs, avocado, Dijon mustard, lime/lemon juice, and salt and pepper to a small bowl and mash with the back of a fork until fully combined.
If desired, serve on a crispbread with tomato, rocket or watercress, a sprinkle of fresh herbs or dried spices, and a pinch of coarse Himalayan salt.
If you like the idea of this for breakfast but can’t face the idea of having it cold, separate the egg and drop the yoke in half of an avocado, for the egg white around yoke cover with freshly ground black pepper and pop it in the until the edges set about six minutes.
Diabetes and fatty liver were not thought to be connected until Italian medical researchers described the reversal of diabetes patients who underwent gastric bypass surgery. After major got surgery patients are unable to eat and now they thought that through a drip. In this case they were drip fed a total of 1800 calories a day for six days. After the first week most of them have lost about 6 kg but what was the most startling result was the fact that they glucose tolerance level was normal.
This weight loss and subsequent reversal of diabetes was not a result of the surgery because it occurred before they started eating and utilising the new got. The doctors concluded that there diabetes had reversed because they were unable to eat and the drip was less calories than they would normally having in the day prior to surgery.
The weight loss was accompanied by loss of fat from the liver, and the study is the why this happened was taken up by Prof Roy Taylor from Newcastle University. His objective was to examine the effect of sudden weight loss on the blood glucose levels and the fat in the liver of 11 people with an existing type II diabetes condition.
He carried out there is blood test and MRI scans to look at the liver and pancreas. They were then placed on a strict 600 calorie liquid diet for eight weeks. The same thing occurred as in the Italian study within a week the glucose levels had returned to normal and this was accompanied by a reduction of fat in the liver. Although it didn’t happen in the first week gradually the amount of fat in the pancreas also reduced.
Definite Proof that diabetes and fatty liver are connected
At the end of the eight-week study the pancreas was producing insulin normally, but more remarkably the liver was no longer resistant to the effect of insulin. When both of these changes occurred the people in the Newcastle study no longer had diabetes because there insulin in sensitivity was reduced and insulin production was now normal. The really startling result of this experiment was the fact that type II diabetes is directly related to the amount of fat in the liver and in the pancreas and a reduction in calories would reverse the disease.
This research obviously gave great hope to hundreds of diabetes sufferers, diabetes type II was no longer a life sentence. What it did prove that weight loss alone could reverse diabetes it was not necessary to have bariatric surgery. That evidence was sufficient for Leo. He did not want to lose weight by drastically reducing his calories as he realized that in the long term this was not sustainable. But what it did do was give him hope that he fee effectively reduces weight he would be able to effectively reverses diabetes!.
What was so exciting about this research was that although it was only conducted with 11 people which is not exactly enough to be a statistical study 77 more people who had reversed their diabetes contacted Prof Taylor. The reversal of diabetes was considered to to have been successful in 61% of cases over all, and it was more successful in those that have been recently diagnosed with diabetes and those who had lost the most amount of weight.
Prof Taylor’s research was followed up in the US, but in this study the results were not as remarkable because the diabetic lost less weight and fewer subjects reverse their diabetes, however they were not placed on a strict very low calorie diet. Further research is necessary to establish how many people as a percentage can reverse their diabetes and also for how long. Having said that Leo is just starting his six-year the big diabetes free.
Of course as Leo ages it is possible that he will become a diabetic again! But even if this occurs he will have had some good years without any diabetic medication. In my view this result was so startling that there should be a revision of the treatment of diabetes which will mean that newly diagnosed diabetics were given counselling and diet advice. In the long term as diabetes is becoming a global epidemic this has to be a cheaper option than supplying medication for decades. It is a fact that diabetic medicine is not expensive but treating the complications of diabetes such as diabetic retinopathy, loss of limbs, kidney disease and other serious organ damage cannot be cheap either on the resources of the health system or other people concerned.
The relationship between diabetes and sleep is not complicated but it is very relevant in determining whether or not diabetics can lose weight. Everybody knows that need enough sleep but unfortunately there’s always a little bit more telly to watch, a little bit more reading to be done, a little bit more chatting with friends or family.
The recommended amount of sleep need now is between eight and nine hours a night. In years gone by everybody got eight hours but now sleep is one of the things that is compromised in many people’s busy lives. Modern research indicates that if you don’t get between eight and nine you will find it harder to lose weight, and if you do you will find it harder to keep it up.
You know when you get a in the morning feeling tired you are much more inclined to eat more. Either you want a sugar rush because you are tired which is youyour sugar levels and then leaves you feeling more fractious and more tired or needing sugar and hour later. Sugary foods give you a quick burst of energy but once that sugar energy boosters crashed you need more.
Relationship Between Diabetes and Sleep and Hormones
The length and quality of your sleep regulates your hormonal activity which in turn regulates your appetite.There are two hormones that affect appetite leptin and ghrelin.
Leptin is made by the fat cells and it is designed to regulate the amount that your body is capable of storing. When that fat level reaches an adequate level leptin is secreted and the bloodstream takes it to the brain to inhibit the sensation of hunger. Leptin is often referred to as a satiety hormone, because it tells you when you are full
Ghrelin is produced by the gastro- intestine tract and it is secreted when your stomach is empty, so it is called a hunger hormone because when it reaches the brain it screams I’m hungry.
A study conducted by the University of Chicago reduce the subject sleep to 4 hours a night for two nights and this resulted in a whopping 28% gain in ghrelin and an 18% decrease in leptin. This would account for the fact that the day after you have a sleepless night it doesn’t matter how much you eat you are never full.
The study also concluded that the sleep deprived people all craved highly calorific, high-carbohydrate foods. Whilst the study could not conclude why subjects wanted chocolate, cakes and biscuits and other sweet sugary things they suggested it was a result of giving cheap energy.
Quality of sleep is important as well as quantity. A deep restful quality sleep plays an important role in sustaining physical health. The converse can be seen in people with sleep apnoea many of these people are overweight.
In the last 50 years the time most people seem in America has reduced from over eight hours a night to less than seven hours a night and in the same amount of time that levels of obesity have exploded. In 1960 when technically Americans were still getting enough sleep only one in nine was considered obese and one in four was overweight. Today the center for disease control and prevention says that more than two thirds of American adults are overweight and more than one in three is considered to be obese.
In conclusion sleeping less can cause changes in and reduce a person’s metabolic rate which is the amount of calories you burn right while at rest.
It interferes with the body’s ability to metabolize carbohydrates and can cause high blood glucose which in turn leads to higher insulin levels and greater body fat storage.
It affects non-exercise associated in voluntary activity such as this is fidgeting which will in turn generate body heat. Because if you sleep less you move around less to and therefore burn less calories.
You have less energy during the day sleep more and you have more energy your more active and you.
It impairs your judgement simply because you don’t care as much not only in what you eat but also in other areas of your life.
What Can Diabetics Do To Sleep Better
In the short term sleep loss causes irritability, fatigue, poor cognitive function, lethargy and increased appetite. it also affects your mood and even the simplest tasks look extremely hard.over the long term, sleep loss causes long term health problems associated with excess weight and obesity. It increases the risk of diabetes, strokes and hypertension. One study concluded that less than six hours sleep a night caused an increased risk of death from coronary heart disease.it also increases anxiety, and depression.
Adequate sleep allows the body’s cells and tissue to rejuvenate,All the bodies systems need to recover and repair themselves these include, the skeletal system, the muscular system, the nervous system and the immune system.
K. Spiegal et al “sleep duration and levels of hormones that influence hunger”, annals of internal medicine, 7 December 2004, 141, PP. 846 – 850.
“Losing weight with sleep apnoea”, National sleep foundation (HTTP://sleepfoundation.org/ask the expert/losing weight sleep apnoea) 28th of October 2014
“Stanford study links obesity to hormonal changes from lack of sleep”, Stanford medicine News Centre (HTTP://med Stanford.edu/news/all news/2004/Stanford – study – links – obesity – hormonal – changes – from – lack – of – sleep. HTML) 6 December 2004
“Obesity and overweight” centres for disease control and prevention (www.CDC.gov/NCHS/fastats/obesity – overweight.htm)
Whilst I was researching into a diet to reverse type 2 diabetes, I began to look at the science behind why some people become diabetic, whilst others don’t. We all know that there is a link between obesity and diabetes, but why is it that some people become diabetic with a body mass index of 32, whilst others who have a morbidly obese body mass index and they don’t become diabetic? For instance Leo had a body mas index of 31 and developed type 2 diabetes, whilst mine was 45 and I had a very low risk of diabetes, because my glucose readings were very low.
We all know as well that diabetes can run in families, studies have shown that first connected relatives such as father and son, or sisters are at last three times more likely to become diabetic if there is a history of diabetes in the family.(Flores et al., 2003; Hansen 2003; Gloyn 2003). Mono zygotic, or identical twins share identical genes, yet in only about 1 in three cases both will be diabetics.
Clearly we are not hardwired to be diabetic, because there is no one diabetic gene, but that does not mean that more than one gene is involved in a predisposition to higher than average blood sugar levels. Of course it is not just genetic influences that make someone diabetic there are environmental factors as well.
As recently as 15 years ago it was thought that if you had impaired glucose tolerance then the development of diabetes type 2 was inevitable. How depressing is that?
That is like saying to someone, oh dear you have IGT – go away and come back when you have developed full-blown diabetes and then we will put you on medication for the rest of your natural life. Oh by the way your life will be shortened for 15 years because the complications of diabetes are likely to kill you!.
The first ray of hope on the horizon was in 2002 when the New England Journal of medicine published day study in which an IGT group were randomly split the three treatment groups.
The first group received individual advice for 16 weeks about how to change their lifestyle and diet specifically towards losing weight and keeping it off. They were specifically advised to follow a low-fat, low-calorie diet and to exercise for 30 minutes for at least five times a week. The second group received no counselling and just a prescription for Metformin and the third group which was the control group were given a placebo or dummy tablets.
All participants were studied for four years and in each year of the study 5% of the lifestyle intervention group developed diabetes compared to 11% of the placebo group and those given medication fell somewhere between the two.
Those results are somewhat striking. Double the amount of people developed diabetes when no intervention was taken! Even after 10 years a follow-up study found that although there had been no further counselling or medication there was a 43% reduction in the development of diabetes in the lifestyle intervention group against the control group.
The next prevention trial for diabetes was published in 2003 in Finland. This study provided seven sessions in the first year and then every three months for the next three years with exercise sessions provided free of charge to all the participants. Over a three-year period 9% of those with IGT developed diabetes while 20% of those in the control group also developed diabetes. The control group could participate in exercise but they had no counselling or dietary advice..
Both of these studies showing a 50% reduction in the development of diabetes when efforts are made to change the lifestyle. That means that diet and exercise are more crucial in the management diabetes than medication. It demonstrates that not only can diabetes be prevented but impaired glucose tolerance can be reversed.
That didn’t answer the question of whether someone with diabetes could reverse it. In the last 20 years it has been noticed that those people who have undergone bariatric or weight loss surgery to deal with obesity have also dealt with their diabetes and reversed it. The end result of bariatric surgery is that it limits the calories absorbed through the got into the bloodstream. In one report 72% had reversed their diabetes by two years and a half of these remained without diabetes for 10 years.
So these studies show that it is possible to reverse diabetes. It may be your diabetes will not be reversed by tackling overweight and bringing your weight down into a safe margin will make the management of your diabetes so much more easy
Bibliography Flores,J.C.,Hirschhorn, J., Altshuler, D.The inherited basis of diabetes mellitus: implicationsfor the genetic analysis of complex traits.Annu Rev Genomics HumGenet, 2003.4: 257-291. Gloyn,A.L.The search for type 2 diabetes genes.Ageing Res Rev, 2003.2: 111-127. Hansen,L.Candidate genes and late-onset type 2 diabetes mellitus.Susceptibility genes or common polymorphisms?Dan Med Bull, 2003.50: 320-346.
Diabetes prevention program research group, “reduction in the incidence of type II diabetes with lifestyle intervention or metformin”, New England Journal of Medicine, 346, (2002) 393 – 403.
There is a lot of information for diabetics out there, about healthy foods for diabetics but not a lot of it explains healthy fats for diabetics. What foods to avoid with diabetes, but not what fats. Eating saturated fats increases your risk of heart disease and that is a problem for diabetics because they are more risk of heart disease than the rest of the population. Unfortunately that doesn’t tell the whole story some saturated fats are healthy.
Harmful and healthy fats for diabetics.
Fats can be either helpful or harmful in your diet. People with diabetes are at higher risk for heart disease, so it is even more important to be smart about fats. Some fats are unhealthy and others have enormous health benefits. But all fats are high in calories, so you should always watch your portion sizes.
Unhealthy fats – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat and whole milk dairy products. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.
Healthy fats – The best fats are unsaturated fats, which come from plant and fish sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.
Ways to reduce unhealthy fats and add healthy fats:
Cook with olive oil instead of butter or vegetable oil.
Trim any visible fat off of meat before cooking and remove the skin before cooking chicken and turkey.
Instead of chips or crackers, try snacking on nuts or seeds. Add them to your morning cereal or have a little handful for a filling snack. Nut butters are also very satisfying and full of healthy fats.
Instead of frying, choose to grill, broil, bake, or stir-fry.
Serve fish 2 or 3 times week instead of red meat.
Add avocado to your sandwiches instead of cheese. This will keep the creamy texture, but improve the health factor.
When baking, use canola oil or applesauce instead of shortening or butter.
Rather than using heavy cream, make your soups creamy by adding low-fat milk thickened with flour, pureed potatoes, or reduced-fat sour cream.
Diabetes and diet tip 4: Eat regularly and keep a food diary
If you’re overweight, you may be encouraged to note that you only have to lose 7% of your body weight to cut your risk of diabetes in half. And you don’t have to obsessively count calories or starve yourself to do it. Research shows that the two most helpful strategies involve following a regular eating schedule and recording what you eat.
Eat at regularly set times
Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal or snack.
Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.
Eat regular small meals—up to 6 per day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.
Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next.
Keep a food diary
People who keep a food diary are more likely to lose weight and keep it off. In fact, a recent study found that people who kept a food diary lost twice as much weight as those who didn’t.
Why does writing down what you eat and drink help you drop pounds? For one, it helps you identify problem areas—such as your afternoon snack or your morning latte—where you’re getting a lot more calories than you realized. It also increases your awareness of what, why, and how much you’re eating, which helps you cut back on mindless snacking and emotional eating.
What about exercise?
Exercise can help your weight loss efforts and is especially important in maintaining weight loss. There is also evidence that regular exercise can improve your insulin sensitivity even if you don’t lose weight.
You don’t have to become a gym rat or adopt a grueling fitness regimen. One of the easiest ways is to start walking for 30 minutes five or more times a week. You can also try swimming, biking, or any other moderate-intensity activities—meaning you work up a light sweat and start to breathe harder. Even house and yard work counts.
More help for diabetes
Healthy Weight Loss
Learn how to lose weight and keep it off. If your last diet attempt wasn’t a success, or life events have caused you to gain weight, don’t be discouraged. The key is to find a plan that works with your body’s individual needs so that you can avoid common diet pitfalls and find long-term, weight loss success. Read: Healthy Weight Loss and Dieting Tips
Weight Problems and Obesity in Children: Helping Your Child Reach and Maintain a Healthy Weight
Easy Ways to Start Exercising: Making Exercise a Fun Part of Your Everyday Life
Emotional Eating: How to Recognize and Stop Emotional Eating
Healthy Fast Food: Tips for Making Healthier Fast Food Choices
Are You at Risk for Diabetes? – Who Gets Diabetes and How to Manage It
Resources and references
Eating right for diabetes
Simple Steps to Preventing Diabetes – Easy-to-understand overview of what diabetes is and how you can control and prevent it through exercise and healthy eating. (Harvard School of Public Health)
The Truth About the So-Called “Diabetes Diet” – Learn the facts about eating for diabetes. For example, it’s okay to substitute sugar-containing food for other carbs as part of a balanced meal plan. (Joslin Diabetes Center)
Diabetes Myths – Get the facts about diabetes, including the truth about common diabetes diet myths. (American Diabetes Association)
Diabetes nutrition: Including sweets in your meal plan – What you should know about sugar, how to include it in your diet and information on alternatives. (Mayo Clinic)
Sugar and Desserts – Good information on sugar and including it in your diet (American Diabetes Association)
Added Sugar in the Diet – How added sugar is hidden in processed and prepared foods. (Harvard School of Public Health)
Understanding Carbohydrates – Covers the three main types of carbs: sugars, starches, and fiber. Includes information on making smart carb choices. (American Diabetes Association)
Carbohydrates and Diabetes – Explore a collection of simple tips on managing your consumption of carbohydrates. (UCSF Medical Center).
Fruits – Many people mistakenly assume that fruits aren’t a part of a diabetes-friendly diet. But fruits, like vegetables, are loaded with nutrients and fiber. Learn how to include them in your diabetes diet. (American Diabetes Association)
Fat and Diabetes – Information on the different kinds of fats, as well as what foods they are in. (American Diabetes Association)
Diabetes and weight loss
Keep an Eye on Portion Size – Information on the difference between serving size and portion size, plus a downloadable PDF of a Serving Size Card. (Department of Health & Human Services)
Diabetes and exercise
What I need to know about Physical Activity and Diabetes – Planning and activity tips for exercising with diabetes. (National Institutes of Health)