DietDoctor.com http://www.dietdoctor.com Real food for your health Sat, 19 Apr 2014 04:54:44 +0000 en-US hourly 1 http://wordpress.org/?v=3.8.3 Is Potato Starch LCHF? About Resistant Starchhttp://www.dietdoctor.com/potato-starch-lchf-resistant-starch?utm_source=rss&utm_medium=rss&utm_campaign=potato-starch-lchf-resistant-starch http://www.dietdoctor.com/potato-starch-lchf-resistant-starch#comments Fri, 18 Apr 2014 18:13:14 +0000 http://www.dietdoctor.com/?p=11232 Is potato starch LCHF? Could it lower your blood sugar? Incredibly enough, the answer seems to be “yes” – if you don’t heat it. The latest hot trend on health blogs is resistant starch. It seems to have positive effects on blood sugar, especially in type 2 diabetics. Perhaps it also makes you feel fuller […]

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Low-Carb High-Fat

Low-Carb High-Fat

Is potato starch LCHF? Could it lower your blood sugar? Incredibly enough, the answer seems to be “yes” – if you don’t heat it.

The latest hot trend on health blogs is resistant starch. It seems to have positive effects on blood sugar, especially in type 2 diabetics. Perhaps it also makes you feel fuller and more satisfied, which could facilitate weight loss.

Even more speculative is that it may improve overall gut health, which potentially could be beneficial for those with an autoimmune condition.

It all sounds strange when you first hear about it. How can starch improve blood sugar – isn’t starch broken down to glucose, which raises blood sugar?

How It Works

The beauty of resistant starch is that it doesn’t break down to glucose. It isn’t broken down at all in the body, but instead it becomes food for the gut microbiome in the colon. The gut bacteria digest the resistant starch into short-chain fatty acids, which are absorbed by the body.

Therefore, resistant starch will not act as a carbohydrate. Instead, it is food for gut bacteria and what your body absorbs has been converted to fat.

Resistant starch is in reality LCHF – low carb, high fat – with food for the gut flora as a bonus.

Feeding the good gut bacteria – and the cells of the intestinal lining – seems to be able to affect hormone levels in the body (GLP-1 etc.), that in turn has an effect on blood sugar regulation and insulin sensitivity.

It seems also to be beneficial to ensure that gut bacteria and cells get adequate nutrition. Our ancestors no doubt did so, as there are plenty of sources of resistant starch in nature.

Do you want to try getting more resistant starch?

What To Do

The easiest way to eat a lot of resistant starch – free from regular starch – turns out to be cold potato starch. Not very yummy, but a couple of tablespoons stirred in water, per day, seems to be enough for a positive impact.

It may be wise to start with less and increase gradually to reduce the risk of a side effect: gas. Also note that you shouldn’t heat the potato starch – then it will be converted to regular starch that raises your blood sugar.

Those who are not carbohydrate sensitive – for example lean, healthy, exercising people – have more possibilities:

  • Resistant starch – along with plenty of regular starch – are found for example in beans, lentils and peas.
  • A lesser portion of the starch in a boiled potato or boiled rice is converted to resistant starch if it’s allowed to cool before being eaten.
  • Raw potatoes or green, unripe bananas are also possibilities.

Conclusion

Resistant starch is a special form of fibre. It doesn’t raise blood sugar, but is converted to fat in the colon, while feeding good gut bacteria and the cells of the intestinal lining of your colon.

This may lead to positive effects on hormones from your gut. At least for some people it may improve blood sugar regulation. It may also provide more satiety and could potentially facilitate weight loss.

Especially for type 2 diabetics it’s well worth trying. Many people have reported improved blood sugar levels.

Future science and experience will lead to more knowledge about who will benefit from resistant starch and how to best take it. Today, knowledge is still limited and it’s a good idea to try for yourself and see what effect you get.

Have you tried cold potato starch or other sources of resistant starch? Please let us know in the comments below.

More

Mark Sisson’s guide, including links to studies: The Definitive Guide to Resistant Starch

Richard Nikoley, Free the Animal: A Resistant Primer for Newbies

PS: The Danger of Resistant Starch

There’s a danger with discussions on resistant starch. The danger is that there are manufacturers ready to start promoting high-carb junk – bread, pasta, candy – with fairy tale promises that the carbohydrates are “resistant” or protected.

Like the decade-long story of Dreamfield’s pasta fraud shows, you can’t trust the people selling “low-carb” products. What is labeled as “resistant” carbohydrates in expensive, colorful packaging, may very well be a fraud:

The Dreamfields Pasta Fraud Finally Results in an 8 Million Dollar Fine!

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Olympic Hero’s “Transformation” with Low-Carbhttp://www.dietdoctor.com/olympic-heros-transformation-low-carb?utm_source=rss&utm_medium=rss&utm_campaign=olympic-heros-transformation-low-carb http://www.dietdoctor.com/olympic-heros-transformation-low-carb#comments Thu, 17 Apr 2014 18:24:54 +0000 http://www.dietdoctor.com/?p=11172 Matthias Steiner is a hero in both his home countries, Austria and Germany. Now fans of the former olympic weightlifting champion may follow him on a different journey – a weight loss journey. The 31 year-old has lost 70 lbs (32 kg) and today he weighs about 260 lbs (118 kg). His goal is to reach 220 […]

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Before and after

Matthias Steiner is a hero in both his home countries, Austria and Germany. Now fans of the former olympic weightlifting champion may follow him on a different journey – a weight loss journey.

The 31 year-old has lost 70 lbs (32 kg) and today he weighs about 260 lbs (118 kg). His goal is to reach 220 lbs (110 kg).

In German: Ex-Gewichtheber Matthias Steiner verrät: So habe ich 32 Kilo abgespeckt

He says he eats both meat and vegetables, while keeping the amount of carbohydrates low, and he’s not depriving himself.

Matthias Steiner on Facebook

More

LCHF for Beginners

How to Lose Weight

More weight and health stories

Swedish Expert Committee: A Low-Carb Diet Most Effective for Weight Loss

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The Dreamfields Pasta Fraud Finally Results in an 8 Million Dollar Fine!http://www.dietdoctor.com/fraud-settlement-for-low-carb-pasta-maker-8-million?utm_source=rss&utm_medium=rss&utm_campaign=fraud-settlement-for-low-carb-pasta-maker-8-million http://www.dietdoctor.com/fraud-settlement-for-low-carb-pasta-maker-8-million#comments Wed, 16 Apr 2014 12:47:49 +0000 http://www.dietdoctor.com/?p=11216 Let this be a warning to all companies shamelessly selling “low-carb” fake products. Dreamfields, the biggest brand of “low-carb” pasta, has for a long time lived on a blatant lie. I tested their pasta several years ago and found that it raised my blood sugar dramatically, much like regular pasta. When scientists later examined the […]

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Fined 8M

Let this be a warning to all companies shamelessly selling “low-carb” fake products.

Dreamfields, the biggest brand of “low-carb” pasta, has for a long time lived on a blatant lie. I tested their pasta several years ago and found that it raised my blood sugar dramatically, much like regular pasta. When scientists later examined the matter, they found no difference at all between the “low-carb” pasta and regular pasta from the grocery store!

The pasta was included as an example of low-carb frauds in my presentation ”The Food Revolution”, with over 400,000 views on YouTube.

American lawyers filed a class action lawsuit this summer against Dreamfields, and the settlement papers were filed on Monday. The company gave up even before the trial and confessed. Their fine will be $7.9 million. Most of the money is reserved for reimbursing customers. If you bought the fraud pasta between 2004 and 2014 you are entitled to get your money back.

Law360: Pasta Maker Forks Over $8M In Low-Carb Labeling Deal

You read the time frame right. Dreamfields has continued with this blatant fraud for TEN YEARS and the brand has been a best seller. The makers have destroyed health and weight effects from a low-carb diet for countless people.

Dreamfields will now change the labeling for their product to something less deceptive. But there are still thousands of low-carb frauds out there that are just as bad from other companies. 

Previously

The Dreamfields Pasta Fraud – the Test

More

All tested low-carb products

How to Avoid Low-Carb Scams

Why You Should Never Trust a Low-Carb Label

Atkins and Their Fairy Tale Candy

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The Doctor: “Have You Started an LCHF Diet, Or Something?”http://www.dietdoctor.com/doctor-started-lchf-diet-something?utm_source=rss&utm_medium=rss&utm_campaign=doctor-started-lchf-diet-something http://www.dietdoctor.com/doctor-started-lchf-diet-something#comments Mon, 14 Apr 2014 17:50:21 +0000 http://www.dietdoctor.com/?p=11083 Many people with obesity or diabetes experience amazing health improvements with fewer carbohydrates in their diets. But you may still feel a little nervous at that follow-up appointment. What will the tests show? A reader e-mailed me a story about what can happen. “Have you started an LCHF diet, or something?” was the first thing […]

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Many people with obesity or diabetes experience amazing health improvements with fewer carbohydrates in their diets. But you may still feel a little nervous at that follow-up appointment. What will the tests show?

A reader e-mailed me a story about what can happen.

“Have you started an LCHF diet, or something?” was the first thing the doctor said:

The Email

Hi,

I just want to say thank you for a great blog and great work and to leave yet another testimony here.

I have PCOS and have had insulin resistance and a fluctuating blood sugar for the past 25 years. I’ve had annual check ups for “diabetes type 2″ for twenty years and have struggled with my weight, but have not been able to maintain it by eating less. Blood pressure, lipid profiles and liver tests have always been off and I’ve been recommended medication like Metformin. In the winter of 2012, more than a year ago, they wanted to put me on Januvia. I was heavy and miserable. But I didn’t want to start taking meds, so instead I began eating a low-glycemic index/LCHF diet.

I did some kind of moderate LCHF, i.e. ate complex and fewer carbohydrates, and increased the amount of both polyunsaturated fat and saturated fat. More vegetables and a lot of fish. But also a lot of eggs, full-fat dairy products and keeping the fat on the meat. No low-fat products. But some fruit.

I was very unsure of what my numbers would look like and had no idea how this would affect my cholesterol and my liver, I’ve had a fatty liver for almost 20 years!

Over a year later… To sum up – when the doctor saw my new numbers she looked sternly at me and said “Have you started an LCHF diet, or something”?

A little scared I confirmed that I had significantly cut back on carbs.

She gave me a print out of my numbers. They were completely normal and even on the good side. My fatty liver is normalized. Cholesterol numbers better than ever and all other numbers good.

My liver is now without excess fat for the first time in 19 years!

My HbA1c is perfect. I’m down 22 lbs (10 kg), and more than 3 inches (8 cm) around my waist. There it is – it works!

I can hardly believe it. I have to admit that I was skeptical and a little afraid when I had eaten my fat yogurt, butter, fatty fish and meat without removing the fat. But it really worked!

The doctor told me to continue with what I was doing, and I asked her if they recommend LCHF and GI to their diabetic patients now. She said something like: “Now we may, as the authorities have changed their recommendations.” Then she warned me against eating too much saturated fat and red meat, and recommended vegetables, complex carbohydrates, fish and to reduce the amount of dairy products for a happier digestive system. And then she said that “We have seen this for a long time, with the carbohydrates, but couldn’t say anything”.

I will continue my moderate LCHF. When I eat simple carbohydrates my blood sugar rises again, so I’m not “cured” from my underlying problem. But I’d rather keep away from carbohydrates than take medications! And if nothing else, I now have the doctor’s confirmation on this!

So, thank you to you and all others.

And I do hope doctors will start recommending a low-carb diet.

Sincerely,

A 44 year-old woman

Congratulations on your health improvements!

One would wish that more people got similar help from the health care system, instead of having to find the information on their own. Right?

Addition

A few small objections to an otherwise encouraging story:

The advice from the doctor about saturated fat is, of course, outdated. There’s no scientific support that it would be anything but harmless. Red meat is also likely completely safe to eat.

But on the whole, one has to say that this doctor was open to new knowledge. So in a year or so maybe she’ll be even better informed.

Previous stories

“Hello LCHF – Goodbye Type 2 Diabetes”

Another Diabetic Healthier and Leaner with LCHF

More

LCHF for Beginners

How to Lose Weight

More weight and health stories

How to Normalize Your Blood Sugar

“LCHF Challenging Health Care’s Poor Dietary Guidelines”

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The Movie the Junk Food Industry Fearshttp://www.dietdoctor.com/movie-junk-food-industry-fears?utm_source=rss&utm_medium=rss&utm_campaign=movie-junk-food-industry-fears http://www.dietdoctor.com/movie-junk-food-industry-fears#comments Sun, 13 Apr 2014 14:13:52 +0000 http://www.dietdoctor.com/?p=11185 Here’s the movie that the junk food industry fears. This new American documentary about obesity – FED UP – could stir up the debate when it premiers in four weeks. It’s produced and narrated by Katie Couric, one of the best known American news anchors. The movie seems to hit home when it comes to […]

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Here’s the movie that the junk food industry fears.

This new American documentary about obesity – FED UP – could stir up the debate when it premiers in four weeks. It’s produced and narrated by Katie Couric, one of the best known American news anchors.

The movie seems to hit home when it comes to the causes of obesity. This by interviewing people who really know their stuff, including several of my heroes: Dr. Robert Lustig, Gary Taubes, Michael Pollan, Dr. David Ludwig and Dr. Mark Hyman. Bill Clinton is in it as well.

Watch the trailer – it’s excellent. Things are on a roll!

What do you think?

More

FED UP, the website - sign up here for updates on when and how you can watch the movie

BBC: “Fat Is In, Sugar Is Out”

Toxic Sugar: Fantastic Video on the Obesity Epidemic!

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Encouraging Reviewshttp://www.dietdoctor.com/encouraging-reviews?utm_source=rss&utm_medium=rss&utm_campaign=encouraging-reviews http://www.dietdoctor.com/encouraging-reviews#comments Sat, 12 Apr 2014 12:08:22 +0000 http://www.dietdoctor.com/?p=11165 How did I do in my attempt at representing the Swedish LCHF movement at the obesity conference in Philadelphia recently? Pretty good, if you can trust the reviews I was just sent in an email. Here’s what the participating physicians (and others) thought about my two presentations. Summarizing reviews as PDF files: Update from Sweden […]

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How did I do in my attempt at representing the Swedish LCHF movement at the obesity conference in Philadelphia recently? Pretty good, if you can trust the reviews I was just sent in an email.

Here’s what the participating physicians (and others) thought about my two presentations. Summarizing reviews as PDF files:

Comments such as “The best speaker I’ve ever seen” and “Will stick in my brain forever” are encouraging. Not everyone was quite as positive, but even the slightly critical ones were nicer than my presentation coach Pontus (he probably would have said that they don’t know any better).

The lectures will hopefully be available online in the future, and you’ll be able to read about it here on the blog when it happens. 

Earlier about the conference

Big Fat Presentations Coming?

What Not to Serve at an Obesity Conference

Everything Is Bigger in the US

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Why Do More and More Adults Get Type 1 Diabetes?http://www.dietdoctor.com/adults-get-type-1-diabetes?utm_source=rss&utm_medium=rss&utm_campaign=adults-get-type-1-diabetes http://www.dietdoctor.com/adults-get-type-1-diabetes#comments Thu, 10 Apr 2014 19:52:05 +0000 http://www.dietdoctor.com/?p=11140 More and more Swedes get type 1 diabetes, which used to be called juvenile-onset diabetes. It was previously thought that the increase only applied to children, but now it’s clear that the disease is also increasing greatly in people between 14 and 34 years: University of Gothenburg: More adolescents and young adults with type 1 diabetes […]

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More and more Swedes get type 1 diabetes, which used to be called juvenile-onset diabetes.

It was previously thought that the increase only applied to children, but now it’s clear that the disease is also increasing greatly in people between 14 and 34 years:

University of Gothenburg: More adolescents and young adults with type 1 diabetes than previously thought

Nobody knows for sure what causes the disease. For some reason, the immune system attacks the insulin-producing cells and kills them.

The increase in type 1 diabetes follows the rise of obesity – three times more people are obese today, than in the 80′s.

Obese people have greatly elevated levels of insulin in their blood, on average four times more (!) than lean people.

The same Western food that stimulate an overproduction of insulin, making susceptible people obese, may affect other people in other ways. Perhaps a hyper-stimulation of insulin-production constitutes a risk for an attack of the insulin-producing cells.

Perhaps the Western high-carb diet is not only behind obesity and type 2 diabetes in ever more people, but also behind an increased risk of type 1 diabetes?

More

One Year on an LCHF Diet with Type 1 Diabetes

How to Normalize Your Blood Sugar

About Type 1 Diabetes

Low-Carb to Manage Type 1 Diabetes

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“I Should Have Believed My Grandmother Instead of Listening to Authorities”http://www.dietdoctor.com/believed-grandmother-instead-listening-authorities?utm_source=rss&utm_medium=rss&utm_campaign=believed-grandmother-instead-listening-authorities http://www.dietdoctor.com/believed-grandmother-instead-listening-authorities#comments Tue, 08 Apr 2014 19:53:40 +0000 http://www.dietdoctor.com/?p=11119 I received an email from Megan, 24, in Melbourne, Australia. She’s got a fantastic story about what happened when she stopped eating what people said was healthy: The Email Hi Dr Andreas, I would like to thank you for all the work you do in spreading the word of LCHF and for your website www.dietdoctor.com. I […]

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Before and after

Before and after

I received an email from Megan, 24, in Melbourne, Australia. She’s got a fantastic story about what happened when she stopped eating what people said was healthy:

The Email

Hi Dr Andreas,

I would like to thank you for all the work you do in spreading the word of LCHF and for your website www.dietdoctor.com. I log on without failure every day to find out what is new in the world of nutrition and it has helped me to feel positive about the future of health in this age of obesity and metabolic syndrome!

In this spirit, I would like to share my own LCHF success story. Please feel free to publish the story and photo if you think it will help to inspire someone! Sorry it’s so long, this has been a big deal for me!

I am a 24 year old woman from Melbourne, Australia. Like many other young women growing up in Western society, I have struggled with my body image since the onset of puberty.

My way of dealing with this in the past was to force myself onto a strict low-calorie high-carb diet. This was what I had been told by teachers, doctors and the government was optimal for human health.

As a result of my strict (unnatural) diet, my health deteriorated from the age of 16. I was left with chronic digestive issues, depressive and anxious moods (despite being a naturally positive person!), acne, extremely low energy levels and a generally unbalanced body. No doctor could tell me what was wrong. The only advice I received was to eat dry bread when I had an upset stomach and increase my fibre intake. This advice could not have been more wrong.

After years of searching for answers to correct my poor health, it was my mother who suggested I may be gluten and/or lactose intolerant. I gave up gluten and high-lactose dairy products in September 2010 and haven’t looked back! The change was drastic and instantly noticeable – I lost 10 kg (22 lbs), my energy levels began to increase and my acne improved, as did my general moods. I still felt that my health wasn’t what I would expect of a vibrant young person but things were definitely looking up! (Ironically, when I told my doctor about my experience she was extremely disapproving and tried to convince me I would be missing out on vital nutrients by eliminating gluten-containing grains!)

I first came across the idea of LCHF in November 2012. Since discovering without the help of doctors that avoiding gluten could change my life so dramatically, I was open to the idea that doctors, teachers and the government probably didn’t know too much about nutrition – so why not give LCHF a try? I had noticed that a gluten-free diet meant I had naturally increased my fat intake (through nuts, avocado, lactose-free dairy, meats etc) and that hadn’t caused me to gain weight so I felt it was a pretty safe risk to take.

In March 2013 my boyfriend and I decided to try LCHF full-time. Neither of us have looked back since. The vitality I felt I was missing returned within weeks. Within a month both my boyfriend and I were the fittest and most energetic we’d ever been, without stepping foot into a gym.

I have included before and after photos of myself, but I haven’t weighed myself so this is the only proof I have! My body is so much more balanced now!

These are the benefits I have experienced after a year of LCHF:

  • Much higher energy levels and improved stamina throughout the day
  • Improved focus
  • More level/positive moods, fewer “downs”
  • Improved skin – acne has cleared up, skin tone has become naturally more tanned, less pallid
  • Improved hair – I have been measuring my hair growth and it is growing at a rate of 2cm per month, twice the average rate
  • Stronger, shiny nails
  • Improved digestion – no more bloating!
  • Fat loss and balanced fat distribution
  • Improved muscle tone
  • No more hunger or guilt when eating!

A few months ago I recorded my daily calorie count on an LCHF diet. It varied between 1,500 – 5,000 calories per day, depending on my hunger levels and how much activity I was doing throughout the day. I am thinner and fitter now than I ever was on a strict 1,200 calorie diet, and I am no longer controlled by the cycle of hunger vs. guilt that used to plague me on my low-calorie high-carb diet.

I sometimes get frustrated when I think about the fact that I had to go through years of trial and error with my body just to find out what my grandparents already knew. It was my grandmother who always said sugar was giving us bad skin and pasta was making us fat – I should have believed her instead of listening to what the “authorities” had to say.

I’m hoping it won’t be too long until word gets out that this really is the optimal diet for human health. I truly think we can all benefit from the LCHF way and I hope my story inspires someone new to give it a try.

Many Thanks,
Megan

Congratulations on your many health benefits and weight loss with LCHF, Megan!

More

LCHF for Beginners

How to Lose Weight

More weight and health stories

Earlier on digestive issues

PS

Do you have a success story you want to share on this blog? Send it (photos appreciated) to andreas@dietdoctor.com, and please let me know if it’s OK to publish your photo and name or if you’d rather remain anonymous.

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Is Salt Dangerous? Or Good for You?http://www.dietdoctor.com/salt-dangerous-good?utm_source=rss&utm_medium=rss&utm_campaign=salt-dangerous-good http://www.dietdoctor.com/salt-dangerous-good#comments Sat, 05 Apr 2014 13:44:53 +0000 http://www.dietdoctor.com/?p=11109 Is salt dangerous? Certain organizations – such as those issuing official dietary guidelines – have warned for a long time against salt and recommended a reduced intake. But as often when it comes to nutrition, the science is far from settled. A recent review of all good studies in this area shows that the amount of salt that […]

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Is salt dangerous? Certain organizations – such as those issuing official dietary guidelines – have warned for a long time against salt and recommended a reduced intake. But as often when it comes to nutrition, the science is far from settled.

A recent review of all good studies in this area shows that the amount of salt that most people consume is associated with good health. Both an extremely high salt consumption and a low consumption seem to be worse.

The review can be added to several similar reviews in recent years, that question the dead-certain warnings against salt. Neither too much, nor too little, seems to be best.

You can actually get too little salt. This causes fatigue, dizziness and difficulty concentrating. You lose focus. And maybe you don’t just feel worse from salt deficiency, perhaps it’s also really bad for your health.

Avoid high doses of salt from junk food, cheap processed foods, soda and bread. Extreme amounts of salt are hardly good for you, and there are more reasons to avoid such foods. But if you eat real food, you can probably put as much salt on your food as you like.

If you have symptoms of salt deficiency, try taking half a teaspoon of salt, dissolved in water. If you quickly feel better, you were probably salt deficient.

More

Should You Eat Less Salt – Or More?

The Extraordinary Science of Addictive Junk Food

Is Salt Bad for You?

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Higher Blood Pressure and Blood Sugar, Poorer Memoryhttp://www.dietdoctor.com/higher-blood-sugar-poorer-memory?utm_source=rss&utm_medium=rss&utm_campaign=higher-blood-sugar-poorer-memory http://www.dietdoctor.com/higher-blood-sugar-poorer-memory#comments Wed, 02 Apr 2014 13:09:38 +0000 http://www.dietdoctor.com/?p=11099 Yet another study shows that by middle age people with elevated blood sugar levels and high blood pressure may already have significantly worse cognitive function: UCSF: Early Cardiac Risks Linked to Worse Cognitive Function in Middle Age As usual, this is about statistics, and correlation doesn’t prove causation. But the brain is sensitive – and it will likely […]

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Yet another study shows that by middle age people with elevated blood sugar levels and high blood pressure may already have significantly worse cognitive function:

UCSF: Early Cardiac Risks Linked to Worse Cognitive Function in Middle Age

As usual, this is about statistics, and correlation doesn’t prove causation. But the brain is sensitive – and it will likely be best off with a normal blood sugar and blood pressure.

If you want to keep your brain functions, you probably want to go easy on the Easter candy. And of course, it’s even more important how you eat on a daily basis. 

More

Better Blood Sugar, Better Memory

More Blood Sugar, More Dementia

How to Normalize Your Blood Sugar

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