An abundant source of soluble fiber and lignans, compounds which have been studied for beneficial effects for pre-and type-2 diabetics, flaxseed also contains alpha-linolenic acid, an important plant-based omega-3 fatty acid. Andrea M. Hutchins, from the University of Colorado (Colorado, USA), and colleagues enrolled 25 overweight or obese men and postmenopausal women with pre-diabetes in a 12-week long study in which subjects consumed 0, 13, or 26 grams of ground flaxseed daily. The team monitored glucose, insulin, homeostatic model assessment (HOMA-IR), and normalized percent of alpha-linolenic fatty acid (ALA). The team observed that 13 gm/day of flaxseed significantly decreased insulin resistance. The study authors submit that: “Flaxseed intake decreased glucose and insulin and improved insulin sensitivity as part of a habitual diet in overweight or obese individuals with pre-diabetes.”
Andrea M. Hutchins, Blakely D. Brown, Stephen C. Cunnane, Stephanie G. Domitrovich, Earle R. Adams, Courtney E. Bobowiec. “Daily flaxseed consumption improves glycemic control in obese men and women with pre-diabetes: a randomized study.” Nutrition Research, 1 April 2013.
The extent of a person’s energy expenditure is a key determinant in risk reductions for hypertension, hypercholesterolemia, diabetes, and coronary heart disease
Printer generates material that can perform some of the basic functions of the cells inside the human body.
Vitamin D is vital for efficient muscle performance and may help to boost energy levels.
Living near asphalt that is sealed with coal tar may raise a person’s risk of getting cancer, with the greatest potential effect in young children.
Daily consumption of flaxseed may decrease insulin resistance and help reduce the risk of developing type-2 diabetes, among pre-diabetic men and women.
Lower levels of testosterone are predictive of rheumatoid factor (RF)-negative rheumatoid arthritis (RA), among men.
Women who consume walnuts regularly may reduce their risks of type-2 diabetes by as much as 24%.
Decreased levels of the hormone melatonin may be linked to the development of type 2 diabetes.
Consuming two servings of fatty fish per week may add as much as two extra years of lifespan.
Pharmaceuticals commonly found in the environment are disrupting streams, with unknown impacts on aquatic life and water quality.
Consuming avocados may associate with better diet quality – translating into healthier weight, as well as better cardiovascular and metabolic markers.
Supplementation with omega-3 fatty acids may postpone the onset of metabolic disorders and associated declines in cognitive functions.
Men who have Metabolic Syndrome may be at increased risk of diagnosis and death from prostate cancer.
The longer you drive to work, the more likely you are to be overweight and have high blood pressure.
Eating tree nuts helps to lower body weight and body mass index, while improving cholesterol levels and markers of inflammation.
Regular physical activity associates with positive health outcomes, particularly for women.
Among older people with glucose intolerance, daily resveratrol supplementation improved insulin sensitivity and reduced post-meal spikes in blood sugar.
An increased risk for colorectal cancer may exist among older women with high levels of serum glucose.
A diet high in fiber, but not necessarily low in saturated fat or cholesterol, associates with lower risks of heart disease and type II diabetes, in adolescents
Drinking a barley extract-enriched beverage may help to improve insulin sensitivity and prevent against type 2 diabetes.
Tip #153 - Fit with Fiber
Soluble fiber is found in foods such as oat/oat bran, dried beans and peas, nuts, barley, flax seed, fruits such as oranges and apples, vegetables such as carrots, and psyllium husk. It binds with fatty acids and prolongs stomach emptying time so that sugar is released and absorbed more slowly. Researchers from Hospital Universitari de Sant Joan (Spain) randomly assigned 200 overweight or obese study subjects to receive a daily soluble fiber supplement (comprised of Plantago ovata husk and glucomannan) two or three times a day, or placebo, for 16 weeks. At the end of the study, weight loss was higher in both fiber groups (4.52 and 4.60 kg lost, respectively), compared to the placebo group (0.79 kg weight loss). Additionally, LDL (low-density, “bad”) cholesterol levels decreased by 0.38 and 0.24 mmol/l in the fiber-supplemented groups, and the ratio of total cholesterol to HDL (high-density, “good")-cholesterol, and HDL to LDL, were also improved.
The recommended intake of fiber is 25 grams per day. To meet this, eat at least 5 servings of fruits & vegetables as well as at least 6 servings of grain products per day (at least 3 of which are whole grains). Your waistline, as well as cardiovascular health, will both benefit.