People with Type 2 Diabetes (TED) should opt for eggs for breakfast, a recent study suggests. According to the findings, a high-fat, low-carb breakfast (LCBF) can help those with T2D control blood sugar levels throughout the day.
“The large blood sugar spike that follows breakfast is due to the combination of pronounced insulin resistance in the morning in people with T2D and because typical Western breakfast foods – cereal, oatmeal, toast and fruit – are high in carbohydrates,” said Jonathan Little, lead author of the study published in the Journal of the American Journal of Clinical Nutrition.
According to Little, breakfast is consistently the “problem” meal that leads to the largest blood sugar spikes for people with T2D. The research shows that eating a low-carb and high-fat meal first thing in the morning, is a simple way to prevent this large spike, improve glycemic control throughout the day, and can perhaps also reduce other diabetes complications.
Study participants, with well-controlled T2D, completed two experimental feeding days. On one day, they ate an omelette for breakfast and on another day, they ate oatmeal and some fruit. An identical lunch and dinner were provided on both days. A continuous glucose monitor – a small device that attaches to your abdomen and measures glucose every five minutes – was used to measure blood sugar spikes across the entire day. Participants also reported ratings of hunger, fullness and a desire to eat something sweet or savoury.
Little’s study determined that consuming a very low-carbohydrate high-fat breakfast completely prevented the blood sugar spike after breakfast and this had enough of an effect to lower overall glucose exposure and improve the stability of glucose readings for the next 24 hours.
We expected that limiting carbohydrates to less than 10% at breakfast would help prevent the spike after this meal. But we were a bit surprised that this had enough of an effect and that the overall glucose control and stability were improved. We know that large swings in blood sugar are damaging to our blood vessels, eyes, and kidneys. The inclusion of a very low-carbohydrate high-fat breakfast meal in T2D patients may be a practical and easy way to target the large morning glucose spike and reduce associated complications,” he explained.
He does note that there was no difference in blood sugar levels in both groups later in the day, suggesting that the effect for reducing overall post-meal glucose spikes can be attributed to the breakfast responses with no evidence that a low-carb breakfast worsened glucose responses to lunch or dinner.
“The results of our study suggest potential benefits of altering macronutrient distribution throughout the day so that carbohydrates are restricted at breakfast with a balanced lunch and dinner rather than consuming an even distribution and moderate amount of carbohydrates throughout the day,” Little asserted.
As another interesting aspect of the research, participants noted that pre-meal hunger and their cravings for sweet foods later in the day tended to be lower if they ate the low-carb breakfast. Little suggests this change in diet may be a healthy step for anybody, even those who are not living with diabetes.
Never ignore the common signs of A Heart Attack in Women
Every person knows the common signs of Heart attack is chest pain. It’s not like how it is shown in movies where a man is shown gasping for breath, clutches his chest and falls on the ground. When it comes to real life, the symptoms of heart attack are more than just pain in the chest. Yes, chest pain is a symptom of heart attack, but there are other subtle signs of cardiovascular problems, which are important to know. As per studies, women do mostly feel chest pain when they suffer from a cardinal problem, there are few other signs you should be cautious about. If these signs are overlooked then it can even turn fatal.
The common signs of a heart attack one should not ignore in women
- Do you feel uncomfortable pressure in your chest?
One of the most common signs of a Heart attack in women. If you are feeling pressure and tightness around your chest, then ask for help. Pain can happen anywhere in the chest, it is not necessary to be the middle of the heart. Do not brush off the situation just because the pain is on the left side.
- Breathing Difficulty
Uneasiness and difficulty in breathing is another sign of heart attack in Women. If you are not able to catch your breath and move around even a little bit, then it is an indicator that something is not right with your heart.
Sweating on a sunny day or due to intense workout is normal, but if it is random then you should immediately call someone for help. Profuse and sudden sweating can be a sign of a cardiovascular problem. This sign is easily confused with night sweats or hot flashes, which is common with age Overlooking this can be dangerous for you.
- pain experienced in both the arms
It is not necessary that pain be experienced only in the chest or in the middle of the heart. At times it can even be on the left or right arm, or even in the upper abdomen. It is important to note that any type of pain above the waist could be due to a heart problem. The pain could be irregular or intense
- The most common sign Dizziness
Nausea and vomiting are common symptoms in women. These signs of a heart attack are mostly confused with food poisioned or gastrointestinal issues. But if you are experiencing nausea and vomiting along with pain in the upper part of the body, then it is time immediately rush to the hospital.
One feels very exhausted, but just like other signs of heart attack, if you feel excessively tired than usual then you get yourself checked. You would actually feel overwhelmed and would not be able to perform any other activity. This sign is often mistaken for anxiety. If you suddenly feel fatigued and uneasy then speak to your practitioner.
Cutting screen time may reverse sleep problems in teens
Limiting exposure to blue-light emitting devices such as phones and laptops in the evening for just a week can help teenagers improve their sleep quality and reduce symptoms of fatigue, lack of concentration and bad mood, a study has found.
Recent studies have indicated that exposure to too much evening light, particularly the blue light emitted from screens on smartphones, tablets and computers can affect the brain’s clock and the production of the sleep hormone melatonin, resulting in disrupted sleep time and quality.
The lack of sleep does not just cause immediate symptoms of tiredness and poor concentration but can also increase the risk of more serious long-term health issues such as obesity, diabetes and heart disease.
Other studies have suggested that sleep deprivation related to screen time may affect children and adolescents more than adults, but no studies have fully investigated how real-life exposure is affecting sleep in adolescents at home and whether it can be reversed.
Researchers from Netherlands Institute of Neuroscience, the Amsterdam UMC and the Dutch National Institute for Public Health and the Environment, investigated the effects of blue light exposure on adolescents at home.
Those who had more than four hours per day of screen time had on average 30 minutes later sleep onset and wake up times than those who recorded less than one hour per day of screen time, as well as more symptoms of sleep loss.
The team conducted a randomised controlled trial to assess the effects of blocking blue light with glasses and no screen time during the evening on the sleep pattern of 25 frequent users.
Both blocking blue light with glasses and screen abstinence resulted in sleep onset and wake up times occurring 20 minutes earlier, and a reduction in reported symptoms of sleep loss in participants, after just one week.
“Adolescents increasingly spend more time on devices with screens and sleep complaints are frequent in this age group,” said Dirk Jan Stenvers from the Amsterdam UMC.
“Here we show very simply that these sleep complaints can be easily reversed by minimising evening screen use or exposure to blue light,” Stenvers said.
“Based on our data, it is likely that adolescent sleep complaints and delayed sleep onset are at least partly mediated by blue light from screens,” he said.
Common chemicals can increase risk of metabolic disorders
Do you know that your everyday exposure to everyday harmful chemicals can land you into serious trouble?
A recent study has found that people exposed to chemicals called Phthalates, increasing the risk of metabolic disorders. The study was discussed in the meeting, ‘ECE 2019’. Researchers found a correlation between levels of phthalate exposure and markers of impaired liver function, which are indicators of increased risk of obesity, diabetes and heart disease.
These findings suggest that more actions may need to be taken to reduce people’s exposure to these potentially harmful, yet commonly used chemicals. Phthalates are common additives used in manufacturing to produce plastics and they can be found in numerous everyday items including milk, bottled water, instant coffee, perfume, makeup, shampoo, toys and food packaging.
Exposure to endocrine-disrupting chemicals has previously been implicated in causing serious harm to fertility and development, as well as increased obesity risk in rodents and people.
However, no studies have directly investigated how Phthalate exposure is associated with obesity and metabolism. In this study, Professor Milica Medi Stojanoska, one of the researchers correlated the levels of Phthalate absorbed by people with their body weight, type 2 diabetes incidence and markers of impaired liver and metabolic function.
Higher exposure to the chemical was associated with increased markers of liver damage, insulin resistance and cholesterol in people with obesity and diabetes.
Prof Stojanoska says, “Although a small association study, these findings suggest that not only do phthalates alter metabolism to increase the risk of obesity and diabetes but that they are also causing toxic damage to the liver.”
Prof Stojanoska’s research is now looking at the effects of endocrine-disrupting chemicals on human health in adults, adolescents and babies.
“We need to inform people about the potential adverse effects of endocrine disruptors on their health and look at ways to minimise our contact with these harmful chemicals,” adds the professor.