Metabolism

How to Support Healthy Weight and Shed Holiday Pounds Naturally This Spring

Spring is a time of renewal and rejuvenation. All around us, trees are budding and new patches of green line the earth. In this time of new growth, many people seek to become healthier, ridding themselves of old habits while ushering in a new and healthier lifestyle. Often, maintaining a healthy weight becomes a focus.

Whether you want to address the issue of weight to improve your health and fitness, to fit into skimpier summer clothing, or simply to be a better version of yourself, there are several natural ways to embark on your fitness journey. The following safe and natural ingredients are known to promote healthy weight maintenance and can help support your efforts to shed those stubborn pounds.

1. Chromium for Energy and Metabolism

Chromium has long been one of the most popular weight maintenance supplements on the market. This mineral is essential to a healthy lifestyle because it helps your body to convert calories to usable energy rather than storing them as fat.

In addition, recent studies have shown that chromium has huge benefits for people who have metabolic syndrome, type 2 diabetes and other issues with blood sugar. Chromium appears to help maintain healthy blood sugar levels, which can be especially helpful to people who are trying to maintain a healthy weight.

2. African Mango for Fiber and More

Eating more dietary fiber is a well-studied way to maintain a healthy weight. Sufficient intake of dietary fiber helps to stave off hunger, slow the absorption of sugar and may even prevent some calories from being absorbed.

African mango is an excellent source of dietary fiber. However, it appears to have other weight-related benefits as well. In a study comparing African mango to oat fiber, participants who took African mango experienced increased weight loss. The exact reason is unknown, but this natural supplement appears to have huge potential for your weight maintenance arsenal.

3. Bitter Orange to Boost Calorie-Burning

Many people who want to lose weight turn to stimulants to increase the speed at which the body burns calories and fat. These can have unwanted and even dangerous side effects such as higher blood pressure and heart rate.

Bitter orange appears to offer a metabolic boost without the unwanted effects of stimulants. People who take this supplement have been found to burn calories more quickly without increased blood pressure or other dangerous adverse effects. That’s a win-win situation that can quickly contribute to a slimmer waistline.

4. Green Tea: An Anti-Oxidant With Fat-Burning Benefits

Green tea is popular as an anti-oxidant and detox agent. The extract of this tea helps cells to clean out metabolic wastes and modulate inflammation, helping to support healthy cell growth and promote overall health.

However, green tea also has another key benefit: It supports healthy fat-burning. Green tea also helps to increase energy levels, giving a much-needed boost to those who are trying to lead a more demanding healthy lifestyle. Because it has been used for thousands of years both as a health supplement and as a beverage, the safety of green tea is well-known.

5. Hawthorn for a Healthy Heart and Healthy Weight

Hawthorn has been used in traditional medicine for centuries for cardiovascular health. This plant is known to support healthy blood pressure already within normal ranges and to offer a wide range of benefits for people with heart issues.

This can be particularly important for people who are trying to lose weight and to exercise. Being overweight takes a toll on your cardiovascular system. Getting back into shape can be difficult when maintaining heart health is also a concern. Hawthorn helps promote optimum cardiovascular health while also reducing feelings of tiredness and other challenges encountered early in a fitness journey.

6. Java Tea to Support Fat-Burning and Healthy Appetite

Long used as a medicine in Asian culture, java tea is quickly becoming popular in the West for its benefits in healthy weight maintenance. Java tea may soon be one of the most important natural remedies for achieving a healthy weight.

In addition to supporting healthy fat-burning, this supplement increases levels of the hormone leptin. Leptin is a hormone made by our bodies when we eat fatty meals and is known for creating a feeling of fullness. As a result, people who take java tea have been reported to feel fuller with less food and eat a significantly smaller amount of food. This can be very helpful for people who are struggling with newly decreased portions and the hunger that these can bring.

Losing Weight the Natural Way

Maintaining a healthy weight is important, but this should never come at the expense of whole-body health. Taking natural supplements can help many people who are struggling to maintain a healthy weight while leading a natural and wholesome lifestyle. In addition, there are other healthy ways to support healthy weight, such as:

Drink more water; around eight glasses a day.
Use yoga, walking and other gentle exercise in addition to your fitness regimen.
Avoid sugar and other sweeteners.
Make all of your meals at least half fruits and vegetables.

Maintaining a healthy weight is hard work. With the right help and a little willpower, you can make this spring a time of healthier new habits and a new you!

Spring Detox: Recharge, Revitalize and Replenish for Ultimate Energy and Health

Mar 05 by Ewcopywriting

Although some regions are still in the icy grips of winter, the days are slowly getting longer, signaling the start of a bright new season. Traditionally, spring is a time of new beginnings. Whether you are going strong on your New Year’s resolutions or adjusting your habits for other reasons this season, a spring detox can help you shed unwanted weight, restore gut health and boost your mood. Here we examine just a few benefits of engaging in some “spring cleaning” in preparation for the warmer months ahead.

Drop Unwanted Weight Naturally

By eating more naturally and reducing your dependency on processed foods, you will make it easier for your body to burn excess fat. Some natural foods actually contain compounds that help to speed up metabolism, which is the process of converting fat into energy. Additionally, certain constituents in some fruits and vegetables can actually affect the hormones that control appetite. By eating these types of foods, you will feel full for longer periods of time. In addition to eating healthier foods, you can also supplement your diet with a high-quality formula containing ingredients that help promote healthy weight maintenance for further benefits.

Green Tea

Green tea is recommended for a number of reasons. It’s especially helpful in promoting healthy cell growth. It also supports overall health because its antioxidant properties can protect against free radicals and oxidation in the body. It’s also a natural stimulant that supports healthy fat metabolism. Due to its diuretic actions, green tea also stimulates urine production, which means it can help alleviate bloating and excessive water retention.

African Mango and Bitter Orange

There is some research to suggest that African mango helps protect against the unhealthy production of fat cells. This can result in less fat storage around the waist. There is also evidence to suggest that African mango may help the symptoms of metabolic syndrome in people with diabetes.

Bitter orange is similar to African mango in that it promotes healthy metabolism, supporting efforts to maintain a healthy weight. Additionally, a dietary supplement that provides bitter orange extract can also help to boost energy levels. Maintaining energy levels is vital for fostering the ambition and enthusiasm needed to stick to a regular exercise schedule, which is essential to better weight control.

Chromium

A chromium formula is one of the most potent supplements you can take, because it has one of the biggest effects when it comes to supporting healthy metabolism. In addition to metabolic benefits, chromium also helps the body build lean muscle faster, and promotes the utilization of stored fat in the body. As a result of these properties, chromium can contribute to healthy weight maintenance and the maintenance of lean muscle mass. Chromium also supports healthy blood sugar levels in the body.

Found primarily in brewer’s yeast, kidneys and mushrooms, chromium is somewhat difficult to come by in most western diets, which is why taking a chromium supplement is often preferable.

Revitalize Your Gut Microbiome

Your body is filled with bacteria, viruses, fungi and other microbes and, while these microorganisms may be harmful under other circumstances, when present in the proper balance they actually help the digestive system. They thrive in a community called the microbiome, which is located in the small and large intestine, the skin and throughout the body.

The microbiome is essentially an extra organ that helps the body maintain health in a variety of ways. A microbiome that’s operating efficiently can help you properly digest fiber, milk and other foods, manages how the immune system functions and even protects the health of the brain.

As you expose your digestive system to harmful foods, such as processed meats, refined sugar and unhealthy fats, the functioning of the microbiome is inhibited. Fortunately, changing your diet can help you to restore your microbiome to a healthier state. Here are just a few ways to restore your gut health for better overall health this spring.

Mix Up Your Plate

By eating a broad range of plant-based foods, you can introduce new types of bacteria into your microbiome. This will make the microbiome stronger, so it can function more efficiently. Fruit, legumes and beans are among the best foods for promoting a healthier microbiome.

Fermented Foods to Fight Disease

Kefir, yogurt and sauerkraut are the more widely known fermented foods, so these items may be easier to find in stores. Eating more of these foods will provide your microbiome with Lactobacilli, bacteria that help the gut rid itself of disease-causing agents.

Ditch the Artificial Sweeteners

If your purpose for drinking diet soft drinks is to lower your blood sugar levels, you’re only contributing to the problem. Sweeteners like aspartame promote the growth of enterobacteriaceae, harmful bacteria that boost glucose levels.

Add Prebiotic Foods or Supplements to Your Diet

Prebiotic foods promote the growth of healthy bacteria in the large intestine. Examples of prebiotic foods include bananas, asparagus, oats, artichokes and apples. Supplementing the diet with a formula that contains both prebiotics and probiotics (“friendly” bacteria that help balance the microbiome) is also a wonderful way to boost the health of your microbiome.

Boost Your Mood and Energy Levels With Vitamins and Minerals

In addition to helping you to maintain a healthy weight and improving your gut health, taking a high-quality daily vitamin and mineral supplement can also elevate your mood and give you a boost of energy. According to Dr. Bonnie Kaplan, daily vitamin supplements can boost mood and energy, especially for those suffering from mood disorders. In a study involving a group of 97 adults with mood disorders, Dr. Kaplan’s team served the subjects a higher dosage of vitamin supplements. The test subjects exhibited higher cognitive functioning as a result of the increase in nutrients.

While most of us maintain energy levels with unhealthy, artificial stimulants, this practice actually promotes an energy imbalance. By following up a spring detox with a healthier daily routine, you will create more sustainable energy levels. For instance, the energy provided by certain fruits and vegetables is regulated by the body, so the energy stays consistent throughout the day. Conversely, the energy derived from coffee, soft drinks and candy is released in one burst that results in a temporary high. That high is followed by a crash that leaves the individual feeling fatigued by mid-afternoon.

If you resolved to live healthier this year, but are feeling a bit defeated by holiday binges in the early half of the year, there’s still time. A little “spring cleaning” now and a decision to live healthier for the remainder of the year can help you improve your health and get in shape. While supplements won’t do it all for you, they can give you a needed boost, so you can achieve your nutrition and fitness goals much sooner.

Proven: The Anti-Aging Effects of Fasting

Feb 20 by Ewcopywriting

Fasting, particularly intermittent fasting, is one of the leading trends in weight loss and fitness. But unlike some popular “fad” diets, this one appears to be here to stay. Several new studies have found that intermittent fasting can have positive health effects even outside of the weight benefits. A recent study on the anti-aging effects of fasting suggests that it may even slow down the biochemical process of aging.

What Is Intermittent Fasting?

Humans have fasted for millennia, mainly for religious or spiritual reasons. In modern times, however, many people are realizing that certain types of fasting can have dramatic health benefits. Intermittent fasting is one such type of fasting. In this type of fasting, people go a specific time period without food or calories followed by a time period during which they can eat. The most common time blocks are 16:8, where the fasting period lasts 16 hours and eating is allowed during an eight-hour span each day. However, other popular diets may incorporate slightly shorter fasting periods.

Although maintaining this type of eating schedule may sound difficult, most people find it quite easy once they get used to it. If you think about it, you already fast for around eight hours while sleeping. A person using the 16:8 method, for example, could delay breakfast until noon and eat their last meal before 8 PM.

A growing number of people are using intermittent fasting for the metabolic benefits. Studies have found that eating in this way can increase weight loss, improve your metabolism and help you to gain a leaner and more toned physique. However, research has discovered that the benefits of fasting appear to extend far beyond the superficial.

Metabolic and Anti-Aging Effects of Fasting

Although fasting is often seen as a decision made for either religious or weight loss benefits, there are other reasons to consider this lifestyle. According to recent research, people who fast do not just enjoy a faster metabolism, but also more anti-oxidant activity throughout the body. Fasting may also even slow down the effects of aging; both the visible signs as well as changes deep in our cells.

In a recent stufy, researchers collected blood samples from healthy people who were fasting as well as healthy people who were eating normally. The people who were fasting had higher levels of certain amino acids and certain metabolites that are known to decline with age. These metabolites are seen as a marker of cellular aging, as they naturally gradually decline as we grow older. The fact that fasting individuals had higher levels suggests that their cells were not aging as quickly as normal.

Second, the people who were fasting had higher levels of antioxidants. Antioxidants are crucial in preventing not just aging, but a wide variety of diseases from cancer to heart disease. They help to remove damaging oxygen molecules from our cells and to repair the DNA damage we incur throughout our days.

This is just one study, so we don’t yet understand the mechanism behind these changes. However, so far, the research on fasting is very promising.

Other Health Effects of Fasting

There have been other studies showing the positive effects to fasting — even short term fasting such as intermittent fasting. One study showed that intermittent fasting reduced the aging process of our blood vessels, preventing devastating health events such as heart attack and stroke. It also appears to turn a “metabolic switch” that helps to repair the lining of our gastrointestinal tract, which is particularly important for people with delicate digestion.

Many people are turning to intermittent fasting for weight loss. Although we initially believed that food restriction was the source of the dramatic weight loss seen on this eating plan, we now know that this is not the case. There have been several studies in which lab animals divided into free eating and intermittent fasting groups have been fed the same amount of food. The intermittent fasting groups reliably lose weight faster. In addition, they show metabolic changes that put them at lower risk of both diabetes and obesity. This weight loss appears to be at least partially due to changes in the circadian rhythm.

Is Intermittent Fasting Right for You?

Intermittent fasting is more than just a fad diet. Rather, it is a meaningful and sustainable change in eating habits that can have a variety of positive health effects. If you are like many people just learning about the benefits of intermittent fasting, you may be wondering if it is right for you.

The health benefits of this diet are clear and in fact will be an advantage for most people, whether you are trying to lose weight or just to improve your health. Although many people find fasting to be a challenge in the first few weeks, most will quickly adjust to the new time-limited eating plan. Eating in a way that supports a healthy circadian rhythm, while also supplementing with dietary ingredients that support healthy weight maintenance, can help you to achieve the optimal health you deserve.

3 Surprising Roadblocks Standing Between You and a Healthy Heart

Jan 25 by Ewcopywriting

Despite a widespread obsession with health, the incidence of heart disease is steadily rising in the United States. Many people are eating healthier, exercising more and otherwise trying to maintain a healthy heart. However, there are three surprising things that may be holding you back.

1. Your Cold and Flu Medicine

Most of us think nothing of reaching for their favorite syrupy medicine at the first signs of a cold or flu. Although these medications can be very effective for symptoms such as fever and cough, the American Heart Association warns that they can have a negative effect on cardiovascular health.

In addition to ibuprofen, acetaminophen and other anti-inflammatory medications, cold and flu medications often have the decongestants pseudoephedrine and phenylephrine. These decongestants behave very similarly to epinephrine (also known as adrenaline) in the human body. They constrict blood vessels, which is why they are so effective at relieving a running nose. Like epinephrine, they can also raise blood pressure to a measurable degree.

Although a healthy person can handle these side effects without any problems, people with hypertension or underlying heart disease should avoid decongestants. Doctors recommend taking an antihistamine such as Benadryl instead.

If you are tempted to simply take an ibuprofen for your fever and aches, think again. The class of medications that ibuprofen belongs to, called NSAIDs, also have been linked to serious heart events. Although NSAIDs are generally regarded as safe for young and healthy people, elderly people have three times the risk of heart attack in the week after taking them.

The next time you have cold and flu symptoms, get plenty of rest and chicken soup. Ask your doctor before taking any medications — even over-the-counter ones.

2. Yo-Yo Dieting

Every new year, people across the country choose a new fad diet. By February, the diet is gone and the pounds are back. Although many people can lose weight easily, most of us quickly gain it back. How is this affecting our heart health?

Researchers looked at two groups of people: one that was assigned to the Mediterranean diet and one that was instead given the low-sodium DASH diet. Both of these diets have been shown to have cardiovascular benefits in prior studies.

People ate the special diets for 5-6 weeks and then underwent extensive cardiac testing. Unsurprisingly, their hearts were healthier than ever. However, they were then allowed to return to their former diet. After several weeks, the cardiovascular health of both groups was measurably worse.

The weight fluctuations caused by yo-yo dieting have been shown in several other studies to be bad for both cardiovascular health and metabolism. However, those extra pounds also are a cardiac risk factor.

What is a person to do? According to health experts, the answer is to make sustainable lifestyle changes that will gradually impact both your heart health and your waistline. Although this takes more time and discipline than the endless crash diet cycle, it will lower your risk of almost all classes of disease.

3. Unstable Income

It was once an accepted fact that the average person’s income would steadily increase over their working years. In modern times, however, this cannot be assumed. Incomes are more volatile now than they have been for almost forty years. Many people are not sure what they will be making in a few months, much less a few years or decades.

How is this economic uncertainty affecting your heart? According to researchers, it may be raising our risk of heart disease as well as your risk of death from cardiovascular events. According to research performed in four American cities over three decades, even young people with financial instability are at markedly higher risk.

This risk factor is not as easy to change as others. After all, most people would choose a stable income if they truly had the choice. However, it is important to remember the context of this correlation. People with unstable incomes are likely to be under more stress, sleep more poorly, have poorer mental health and indulge in cheap, unhealthy foods. These all can contribute to heart disease and can be more easily changed than your income.

Keeping a Healthy Heart

These factors are all surprising because they are common in our society, yet are not commonly associated with heart health. However, they are not the only things that are contributing to our steady decline in cardiovascular health. Many of the best ways to preserve your heart health are common-sense lifestyle changes, such as:

Eat healthy food, including plenty of fiber, healthy oils and plants.
Exercise enough to raise your heart rate several times a week.
Avoid smoking, drinking and other unhealthy substances.
Get eight hours of high-quality sleep every night.
Actively manage your stress so you are not anxious on a regular basis.

Are any of these surprising roadblocks standing between you and the cardiovascular health you desire?

New Study Discovers Simple Way to Prevent Holiday Weight Gain

Dec 20 by Ewcopywriting

The holiday season is an especially problematic time when it comes to maintaining a healthy weight, simply because many holiday traditions in themselves are unhealthy. People tend to gorge themselves on foods that are high in saturated fats and sugar, while at the same time taking a break from regular routines and becoming more sedentary. Each year, the average individual packs on 0.9 to 2.2 pounds and most of that is the result of holiday feasting. While that may not seem like much, it adds up — and people rarely lose what they gained after the holidays pass, despite making ambitious New Year’s resolutions. But there is hope! New research into how to maintain a healthy weight has revealed a simple, scientifically-backed way to combat holiday weight gain, so you can enjoy the season without feeling guilty.

Controlling Holiday Weight Gain May Help Combat Obesity

A new body of research, dubbed the Winter Weight Watch Study, was intended to identify ways people could avoid weight gain over the holidays. Researchers at the University of Birmingham and at the United Kingdom’s Loughborough University worked jointly to study test groups throughout the 2016 and 2017 Christmas seasons. Their goal was to find out how effective a simple method of intervention would be in combating weight gain through the holidays.

The study involved a total of 272 people. The researchers report that 78 percent of the participants were female. The subjects were divided up into an intervention group and a control group. At the start of the trial in November, the subjects were required to weigh in and that weight was compared to their weight in follow-up exams conducted in January of that same season. Those in the intervention group were asked to weigh themselves two or more times each week, while also spending time contemplating their weight management goals. The reasoning behind these activities was to make the subjects more mindful of energy consumption. Researchers supplied each subject with tips on keeping better control of their weight, such as providing a chart that showed how much exercise would be required to burn fat from eating specific holiday foods. Alternatively, the control group was only given a paper showcasing tips for healthy living.

By the end of the trial, researchers concluded that those in the intervention group gained 1.1 pounds less than those in the control group. This was after accounting for other variables that might have impacted the study’s findings. Those in the intervention group exhibited better portion control and lower calorie intake than those in the other group. While the research team expected more significant findings, they’re still encouraged by these results.

When You Eat Your Holiday Dinner May Affect Weight Gain

You may know that the body has its own internal clock that keeps it on a 24-hour day-night cycle, known as the circadian rhythm. This internal clock regulates body functions in relation to properly timed patterns. Now, new research suggests this clock also controls how mitochondria burn sugar for energy. In a recent study, teams at Israel’s Weizmann Institute of Science and Germany’s Max Planck Institute of Biochemistry determined that this system identifies peak times for our bodies to burn sugar and other energy-producing compounds. People who develop irregular sleep and eating patterns disrupt the circadian rhythm, which can increase the risks of obesity and illness. When someone alters their normal routine, these processes are thrown off and weight gain becomes more likely.

The study looked at how the mitochondrial proteins in mice changed based on the time of day. It was revealed that the proteins peaked only once per day, but, for each mouse, the time of day or night that the mitochondrial proteins peaked was different. Even though mice are nocturnal, the proteins peaked four hours into their daylight cycle. It was discovered that this was the period during which the mice’s bodies experienced heightened respiration and glucose usage. Genetically engineered mice did not show this same distinctive pattern, indicating that their circadian rhythms were abnormal. These mice processed fat and sugar steadily throughout the 24-hour period.

In a previous study, one group of mice was fed at night, when they’re more active, while a control group was fed during the day. Those findings showed that mice eating during their active times exhibited lipid levels that were half those of the daytime-fed mice. This indicates that eating at a specific time may help to prevent weight gain. Dr. Asher, who led the more recent study, says more research is needed to evaluate how timing affects cellular activity. He feels hopeful that further research findings will help people use the circadian rhythm to prevent weight gain.

What Can You Do to Prevent Weight Gain During the Holidays?

While controlling obesity based on the body’s circadian rhythm may still be a few years off, you can still take action to limit or prevent gaining weight throughout this time of year. If you have your heart set on indulging in your favorite holiday foods, you might want to try intermittent fasting. You can do this by fasting every other day, fasting two days out of the week or fasting for 16 hours a day. This doesn’t mean going without food entirely during your fasting periods. Instead, intake just 30 percent of your body’s energy needs, or up to 600 calories.

Another effective way to limit holiday weight gain is to track your calorie intake and your daily exercise workouts. Many smartphone apps are available to help you track all of this data in one place, helping you analyze your efforts. This can help you combat weight gain more proactively during the holidays and throughout the year.

Another possibility is to consume natural foods and drinks that boost the body’s metabolism. Green tea is often suggested to help fight off disease, because of the antioxidants it carries, but it also serves to stimulate the body’s metabolism. Drinking more green tea throughout the holidays can help you counteract the effects of those unhealthy foods you’ll probably be eating. Other natural ingredients that have been found to promote a healthy weight and combat fat storage are bitter orange and African Mango. Adding these to your diet may also help you maintain a healthy weight.

As you engage in your holiday traditions, it’s important to remember that the foods you eat will have a lasting effect. By being more mindful of your portions and the types of foods you eat, you’ll be better prepared to manage your weight. Maintaining a healthy diet and a good level of physical activity can help you get through the holidays without adding unwanted weight.

Fructose and Diabetes: Drinking Sweetened Beverages Increases Risk

Dec 18 by Ewcopywriting

Glucose, or sugar, is the body’s primary source of fuel. Insulin is responsible for moving this sugar into your cells so it can be used as energy. Not only do people with type 2 diabetes have a limited ability to process glucose, they also often exhibit a resistance to insulin, exacerbating the problem and contributing to uncontrolled higher-than-normal blood sugar levels. Alternatively, their bodies may not produce enough insulin to properly maintain the necessary glucose levels in the cells.

Type 2 diabetes can affect anyone, though it most often manifests in adults and children suffering from obesity. While there’s no cure for the disease, it can be managed with diet and exercise. In more extreme cases, insulin therapy or medication may be needed to help maintain a healthy blood sugar balance. Keeping your body at a healthy weight can also help you control how your body processes glucose. New research has discovered that drinking beverages sweetened with fructose can increase your risk of type 2 diabetes.

Common Symptoms of Type 2 Diabetes

Type 2 diabetes can take a long time to manifest, so it is important to know the symptoms. Even when these symptoms do begin to appear, they can be so minimal that they may not be noticed. If you experience any of these symptoms regularly, you should consult your doctor:

Excessive thirst and urination: The buildup of unused sugar in your blood supply will force your system to pull fluids from the body’s tissues. As a result, you’ll feel thirsty and will drink more frequently. The extra intake of fluids will also create an increase in the need to urinate.
Excessive hunger: If you are suffering from type 2 diabetes, you will feel hungrier, because the cells in your organs and muscles aren’t getting the energy they need. As a result, you’ll need more nourishment.
Weight loss: With type 2 diabetes, since your cells can’t metabolize the glucose in your body, it will have to look for alternative sources of energy. This means burning the fat that has already been stored in your body, which often leads to unexplained weight loss.
Fatigue: Type 2 diabetes robs your cells of the glucose they need to function properly. Deprived of sugar, your body will have to work overtime to function. This can leave you feeling tired and irritable.
Vision problems: When a high blood sugar content forces fluid to be pulled from tissue in the body, this includes the tissue of the eye lenses. As a result, you may experience blurred vision.
Lower resistance to injuries and illness: Type 2 diabetes affects your immune system’s ability to function. This causes you to heal more slowly from injuries and you may contract illnesses more easily.
Darkened skin: A telltale sign of type 2 diabetes is a darkening of the skin around the neck and armpits.

What is Fructose?

It may be assumed that a high sugar intake is the cause of diabetes, simply because a high blood sugar level is present in people with type 2 diabetes. The truth is that type 2 diabetes is caused by a number of factors — not solely taking in too much sugar. Until recently, there hasn’t been any particular link suggesting that simply ingesting too much sugar might be a causal factor in the development of the illness.

With this in mind, a recent scientific review looked at a collection of studies to determine what role sugar actually plays in causing type 2 diabetes to manifest. Many of the studies examined the effects of the added sugar (fructose) found in soft drinks, and it was concluded that even two servings of a soft drink per week could considerably raise the risks of diabetes. In fact, the research established that soft drinks containing fructose were more dangerous in this regard than any other type of food containing fructose.

Why do soft drinks and other beverages contain fructose in the first place? It was once thought that fructose could be a healthier alternative to sugar because it’s found naturally in other foods; fruits, honey, and a selection of vegetables all carry the compound naturally. For this reason, manufacturers of soft drinks, baked desserts, and cereals started adding the compound to their products.

Is There a Link Between Fructose and Diabetes?

Fructose and Diabetes: Drinking Sweetened Beverages Increases Risk 2 — Horizontal In Text Image

This recent research found that the relationship between fructose and diabetes was further influenced by the calorie count of the food. When a food contained fructose and didn’t add calories, blood sugar levels were not negatively impacted. Furthermore, the researchers, who were led by Dr. John Sievenpiper, found that fructose might actually benefit blood sugar levels in certain conditions. One example outlined in the study is the consumption of fruits and fruit juices that contain fructose, but which have a low calorie count.

These findings may have something to do with the fact that fruits also deliver a high concentration of fiber to the body. Increased fiber helps the body regulate the release of glucose, so it’s delivered more slowly into the bloodstream. This suggests that fructose may be permissible for type 2 diabetics when derived from a nutritional source.

Dr. Sievenpiper said the findings provide hope that dietary recommendations may change for diabetics in the near future. Although more studies are needed, the researcher suggested that people with type 2 diabetes may be able to eat foods that fall within a specific fructose-versus-calorie ratio.

As of this time, people with type 2 diabetes are forced to follow a much more restrictive diet. They’re advised to avoid all sugars as much as possible. Men are advised to limit sugar intake to nine teaspoons per day, while women are limited to six teaspoons daily. These recommendations may be adjusted, once additional research takes a closer look at how fructose from different sources affects blood sugars levels. Supplements containing certain natural ingredients may also help the body to maintain healthy blood sugar levels already within normal ranges.