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Alkajaisiksi herkutellaan huippukokkipariskunnan Katie ja Ciancarlo Caldesin gourmet-karppausruuilla. Molemmat ovat panneet omat tyypin 2 diabeteksensa vhh:lla remissioon. Ciancarlo sai vhh:lla myös kihtinsä kuriin.
Varsinaiset jutut ja niihin liittyvät tietolaatikot ovat lääkäri David Unwinin laatimia. Ensimmäisen päivän tietolaatikoissa määritellään vhh:ta ja kerrotaan millaiseen tutkittuun tietoon se perustuu.
Low-carb feasts in 30 minutes: Delicious new dishes from low-carb pioneers Katie and Giancarlo Cald=esi to help you tackle type 2 diabetes, obesity and high blood pressureLainaa:
-Chef Giancarlo Caldesi and his wife reversed his diabetes with a low-carb diet
-It has been 18 months since his last gout attack and he's shed three stone
-Couple reveal a selection of tasty low-carb recipes and the benefits of the diet
Tietolaatikko:
Lainaa:
Carbs how low should you go?
A low-carb diet is an eating style that suits many people and can be adapted for different health goals. And because it encourages you to enjoy foods rich in protein such as meat, fish, eggs and healthy fats – including some dairy products such as cheese, butter and even a dash of cream – you’ll find you feel fuller for longer.
You can eat an abundance of leafy greens, salad veg and some less-sugary fruits such as apples, pears and berries. The recipes are labelled with the amount of carbs they contain.
When tracking carbs you might find it useful to look at a guide, such as Carbs & Cals (available as an app or book). So how low should you go?
Liberal low-carb
up to 130g (4½oz) carbs a day
Suitable for you if you have a good metabolism, are active, feel generally optimistic and are not struggling to lose weight.
Low-carb is still right for you because it is a fantastic way to ensure consistent energy levels and to make sure you are achieving a varied, nutritious diet.
You can afford to be a little more flexible with your carbs – eating more fruit, starchy veg such as carrots and parsnips and some wholegrains – particularly if you are doing high levels of exercise.
Moderate low-carb
75-100g (2¾-3½oz) carbs a day
If you feel sluggish, would like to lose some weight and often feel hungry between meals then this is a good starting point for reducing your carb intake while still enjoying a wide and varied diet.
Moderate low-carb will encourage you to base your meals on protein and non-starchy veg and eat some fruit and starchy veg too.
As grains such as rice and flour are among some of the starchiest foods, you won’t generally eat these on a moderate low-carb diet. But it is also a good general target for the long term as it’s not too restrictive.
Strict Low-Carb
50g (1¾oz) carbs a day
This is more restrictive and effectively eliminates all starchy carbs – grains, most fruit and starchy veg. Focus on enjoying protein and vegetable-based recipes from this delicious selection.
Following a strict low-carb diet can help improve a sluggish metabolism, weight-loss and your energy levels, but you may find it easier if you’ve tried moderate low-carb eating for a few weeks first. Monitor how your body responds to the new way of eating.
If you are taking medication or have any health concerns, please consult your GP before embarking on any change in diet.
Tietolaatikko:
Lainaa:
The science behind low-carb
By Dr David Unwin
When we eat something sugary or starchy, our bodies respond to the higher blood sugar levels by producing the hormone insulin – this pushes the sugar into muscle cells for energy.
If we eat more sugar than they require, insulin clears the excess by pushing it into both the liver and fat cells where it is converted to a fat (triglyceride).
This fat can build up in the liver (leading to fatty liver disease) but can also leak out into the bloodstream, enabling it to be transported around the rest of the body, clogging up other internal organs. It also causes what we doctors call ‘central obesity’ – a large tummy!
Essentially, people with type 2 diabetes have a problem dealing with the sugar glucose and starchy foods such as potatoes or rice (which break down into glucose).
This is because their insulin doesn’t work properly or they don’t produce enough of it. High blood sugar levels are the result – they can damage blood vessels in vital organs, with awful complications such as blindness, nerve damage and amputations.
Following a low-carb diet can put an end to this destructive sugar cycle. While it’s accepted that sugary foods such as cakes and biscuits contribute to type 2 diabetes, the role played by starchy carbohydrates can be overlooked.
Starch is made up of glucose molecules ‘holding hands’; when you digest carbohydrates such as pasta or rice, this produces sugar – in often surprising quantities. For instance, a medium-sized baked potato may affect your blood sugar similarly to nine teaspoons of table sugar.
But there is hope. If you eat less glucose from whatever source, your blood sugar levels will be lower and you are more likely to control your diabetes.
Instead, the low-carb diet is based on ingredients that have much less effect on blood sugar – including green veg, meat, fish, eggs and full-fat dairy.
Support has been growing across the international medical community for a low-carb approach to tackle type 2 diabetes – last year it was endorsed by the American Diabetes Association.
Last October, I published the results from my own GP practice which showed that 46 per cent of my type 2 diabetes patients who chose a low-carb approach reversed their diabetes and came off their medication.
The study, published in BMJ Nutrition, Prevention And Health, also estimated this would save my practice £50,000 in diabetes medication. Many patients who don’t achieve remission still see significant improvements in their blood sugars.
People with type 2 are not the only ones to benefit – evidence suggests cutting sugar and starchy carbs improves blood pressure, levels of cholesterol and of triglyceride. And as Giancarlo discovered, there is evidence that low-carb may ease the symptoms of gout.
It can also improve – and even reverse – fatty liver disease, which affects one in five adults in the developed world. In my practice we see improvements in liver function after only weeks.
Low-carb may even help to reduce your risk factors for being seriously ill with Covid-19. The vaccination programme has made great strides but it will be months before it’s fully rolled out.
But it’s clear that having type 2 diabetes, being overweight and having high blood pressure are all significant risk factors for being hospitalised with coronavirus if infected. And, in my practice, we have found it’s possible to improve all three of these factors with a low-carb diet.