1

Diabetes -Avoid becoming part of that statistic

Tuesday, April 28, 2015

Grace Lutheran ChurchKris Johnson, MS, & Lisa Bowe, CHP

The Diabetes

Epidemic

• More than 18 million Americans have been diagnosed with diabetes and more than 5 million have the disease but don’t know it.

• In addition, one out of every four Americans suffers from metabolic syndrome, a combination of Type-2 diabetes, hypertension, and abnormal levels of fats in the blood, which increase the risk of cardiovascular disease, diabetes, cancer, kidney disease, arthritis, and other conditions.

2

Signs of Metabolic Syndrome

• Abdominal obesity. Men

are in danger if their waist

circumference is greater

than 40 inches. Women

should be wary if their

waists are greater than 35

inches.

• High triglycerides. Levels

greater than 150 mg/dl

• Low HDL (good)

cholesterol. Less than 40

mg/dl for men and less

than 50 mg/dl for women

• High blood pressure.

Greater than 130/85 Hg

• High fasting glucose.

Levels greater than

110 mg/dl

Triglyceride molecule

with three fatty acids

The Establishment is

getting it wrong!

• “Much of what you have probably heard about diabetes from your health care provider may be incorrect. There is an enormous amount of misinformationcirculating from seemingly knowledgeable sources about this epidemic disease.”

Dr. Mercola

• "If your certified diabetes educator, doctor or nutritionist … tells you, you must eat carbs or fiber… please laugh in their face and tell them to call me. "

Diabetes-Warrior.Net

• BigPharma paid the American

Diabetes Association… $19 million

in 2008

• The American Diabetes Ass.

(ADA) supports a meal plan that

REQUIRES it’s diabetic adherents

to take increasing amounts of drugs

… and insulin.

Steve Cooksey,

the Diabetes-Warrior

3

What are they

saying?

•Fill half your plate with

fruits & grains – [lots of

sugar boosting carbs]

•Go lean protein – [but you

need the fat]

•Skim milk – [but butterfat

is good for you]

What’s the real story?

By Adele Hite, RD, on her blog eathropology.com,

commenting on the quality of info coming

from nutrition ‘experts’

4

Some of the facts

• Dietary carbohydrate restrictionreduces insulin fluctuations and is the most effective approach to glycemic control, the primary target of nutritional therapy.

• “Any deleterious effects of dietary fat have been measured in the presence of high carbohydrate. A high fat diet in the presence of high carbohydrate is different than a high fat diet in the presence of low carbohydrate.”

Richard Feinman, PhD

Let’s focus on one basic underlying health

problem – Inflammation

• “Inflammation is the real cause of

most diseases!” Dr. Russell Blaylock

• Many things have been known to

cause cancer – toxic chemical, viruses,

fungi, parasites, drugs, etc., and are

now implicated in much chronic disease

• All these things cause inflammation

• Prolonged inflammation causes cancer, &

contributes to heart disease, obesity, diabetes

and now dementia

5

Why is inflammation

such a problem?• Inflammation is a normal response

of the immune system to infection or injury – promotes healing - limited duration

• Inflammation produces free radicals that attack & dispose of pathogens

• Excessive free radicals can damage other tissues, esp. unsaturated fats (lipid peroxidation)

• Both free radicals and oxidized fats damage cells and interfere with body functions

• Anti-oxidants neutralize free radicals - glutathione, vitamin C, vitamin E & selenium, as well as enzymes such as catalase, superoxide dismutase and various peroxidases

Free radicals & premature agingFree radicals –

• molecules with unpaired electron

• Aggressively grabs electrons from other molecules

• Leads to destructive chain reaction damaging cells

• Oxidation is a free radical process – as in rusting, rancid oils, hardening of rubber, fire.Provides energy for living

• Formed by normal metabolic processes using sugar and oxygen

• Normally antioxidants squelch these free radicals.

• Other sources of these rogue molecules:

– injury

– infection

– poor oral health

– toxins

– excessive stress

– smoke, pollution

• Food sources:

– additives

– frying, grilling polyunsaturated fats

• Uses up antioxidants – leaving you short of vitamin & minerals needed for good digestion, hormone balance, healthy immune system, & proper mental function

Lots of sugar – lots of free radicals!

6

More sources of

toxic free radicals

• Pesticides and many other

chemicals

• Heavy metals – mercury,

aluminum, lead

• Al found in processed

cheeses, black tea,

soybeans, baking powder,

cans, foil, pans, vaccines

• Harmful vegetable oils –corn,safflower, sunflower, peanut, soy, canola - too easily oxidized

• Soy associated with brain shrinkage – high in glutamate, Al, Fl, Mn

• Sugars…

It’s crucial to clean up your environment

and get plenty of antioxidants!

No!

Basic Energy Concepts

• Energy sources for our cells –carbohydrate, fat, & protein

• Carbs consist of:

– Starches – break down to glucose (blood sugar)

– Simple sugars – glucose, fructose, galactose

– Dietary fiber & resistant starch –indigestible, but feed gut flora

– Liver converts galactose to glucose, & fructose to glycogen (storage form of glucose) & fat

• Glucose is burned first – to get rid of glycating excess sugar – excess sugar is turned into glycogen or fat

• Glu requires insulin to enter cells & insulin turns off fat-burning

• Brain needs a fairly steady supply of blood glucose

• Low blood glucose is serious problem, so liver releases glucose from glycogen stores

• If glycogen is depleted, protein is converted to glucose to maintain levels, but body burns fatty acids (if insulin is low) and ketone bodies for energy

• The brain burns ketones readily after a period of adaptation

• Excessive carb intake can cause insulin resistance & impaired energy metabolism

Ketone

7

Insulin resistance &

its repercussionsDiabetes

• Pre-diabetes – reactive

hypoglycemia

• Type I – insufficient insulin

• Type II – adequate insulin, but

cells resist its action, so blood

glucose & insulin levels rise

• Type III – insulin resistance

leads to impaired glucose

uptake in the brain &

neurodegeneration

(Alzheimer’s)

• Elevated insulin levels increase risk for obesity, heart disease, cancer, stroke – metabolic syndrome

• Diabetes affects nerves –neuropathy

• Brain of persons with diabetes looks 10 years older – cells are smaller due to cell death

• Research has shown those with ‘prediabetes’ – 70% increased risk of Alzheimer’s after 9 years

• Osteoarthritis associated with pre-diabetes

Insulin Resistance & the Brain

• Insulin resistance in brain blood vessels slows entry of insulin into brain

• Glucose can pass BBB, but glucose is elevated because entry into cells reduced

• Leads to low energy metabolism & reduced cognitive function

• High brain glucose levels – glycation, inflammation, oxidation –Bad News!

• We have a diabetes epidemic thanks

to high sugar intake, refined foods,

damaged fats & toxins

• Some drugs can help increase

insulin sensitivity, but they have

side effects

• Better to adjust diet by limiting

carbs & avoiding processed foods!

Test & Tell

•Ideal fasting blood sugar – 75-90 mg/dl

•If sugar drops to 65, triggers hunger

•Two hours after a meal BS should be <120 mg/dl*

*Carb. Can Kill

8

Carbs are the key

• Excessive sugars lead

to insulin resistance

• Reactive hypoglycemia

causes inflammation

• Sugars & high

glycemic foods trigger

excitotoxicity*

Limit:

• Sugars, esp. refined, juices

• Bread, potatoes, pasta, rice, etc.

– esp. refined.

• Compensate with more good fats

• Test and tell!* Avoid artificial

sweeteners (aspartame) and

MSG in it’s many forms

Advantages of low carb diet for

you and your health

• improves insulin sensitivity

• stops lipogenesis

• Reduces triglycerides (TG)

• Promotes healthier TG/HDL levels

(<3.5)

• Fewer small dense LDL-C

• Reduces many signs of

inflammation, probably due to

reduced damage by free radicals.

• Salt & water are more efficiently

excreted – you must consume

adequate salt.

9

Glycation &

Insulin Resistance

• Glycation – sugars reacting with proteins and fats

• AGEs – advanced glycation end products

• Produces free radicals and other very reactive & destructive molecules

• AGEs –

– Oxidize cholesterol

– Contribute to insulin resistance

– Degrade collagen

– Damage nerves

– Wreck havoc throughout body leading to inflammation

• Inflammation is a normal body

function – promotes healing

• Prolonged inflammation leads

to more free radicals

• White blood cells can remove

AGEs, but they are worse with

elevated blood sugar – lead to

side effects of diabetes

• Limit AGE formation by

limiting carbs

• Sugars & oxygen – two very

reactive essential molecules that

the body must handle carefully!

Food-derived AGEs

• Formed by browning during roasting, frying, grilling

• Only ~10% absorbed, but they are major contributor to body AGEs

• AGEs in a meal can reduce blood flow

• AGEs contribute to insulin resistance & kidney dysfunction

• They accelerate aging in brain

• Sugar (sucrose) is the major contributor to AGEs

• Fructose (fruit) & galactose (milk) don’t raise blood glucose, but are 10 times more glycating than glucose

• Fructose has been recommended for diabetics, but it increases AGE formation and insulin resistance

• Vegetarian diet tends to produce more AGEs because of more fructose & carbs

10

AGEs & the brain• Abnormal proteins are

seen in:– Alzheimer’s Disease

– Parkinson’s Disease

– Huntington’s Disease

– ALS & other brain diseases

• These diseases are also characterized by inflammation due to– Oxidative stress

– AGE accumulation

– Impaired glucose uptake

So limit AGEs…

• Limit frying, broiling, grilling

• Use gentle heat – long slow simmer on tougher meat cuts

• Eat steaks rare

• Avoid processed foods –refined carbs, sugar, vegetable oils, additives

• Vegetables are source of antioxidants that prevent glycation.

Overcoming Insulin Resistance

Eat small portions of:

• Potatoes

• Bread, white or wheat

• Pasta, rice

• Cereal

• Corn, beans, and other starch veggies

• Sugar-rich fruits & juices

• Sugar-rich veggies –sweet potatoes, carrots, beets, winter squash

Eat plenty of low carb fruits & veggies:

• Leafy greens, kale, cabbage, broccoli, etc

• Celery, zucchini & other summer squash, peppers

• Berries

Eat animal proteins, preferably grass-fed

• Meat, fish, poultry

• Eggs, cheese, bone broths

Include plenty of natural saturated fats for satiety!

• Butter, coconut oil, quality lard, tallow, goose grease, palm oil, etc.Carb tolerance varies! Suggestion –

check blood sugar 1 hr after meal

11

No, that’s not too much Sat. Fat!

Benefits of Saturated Fat

• Lauric acid has antimicrobial properties and helps boost

the immune system.

• Myristic and palmitic acids are involved in complex

processes of cell communication.

• Omega-3 fatty acids, saturated fats, and cholesterol all work

together synergistically to maintain normal kidney function.

• The lungs cannot work properly without adequate saturated fats in the diet.

• Saturated fats are your heart's preferred energy food.

• Saturated fats protect the liver from toxins like alcohol and Tylenol.

• Saturated fats are essential for proper incorporation of calcium into bone.

• Phospholipids, which are part of brain cell membranes, are 50% saturated fat.

• Natural fats carry important fat-soluble vitamins A, D, E, & K.

• When you consume adequate amounts of saturated fat, your body actually needs

only very small amounts of essential fatty acids (omega-3 and omega-6)

What else overcomes insulin resistance?• Butyric acid tends to

∗ increase insulin sensitivity

∗ reduce fasting insulin levels

∗ increase metabolic rate (inc. mitochondria activity),

∗ increase body temperature

∗ lower cholesterol (not a concern!) and TG

• Butyric acid is found in butter and produced by bacterial fermentation of soluble fiber in gut (from soluble fiber and 'resistance starch' in vegetables rather than the insoluble fiber in grains)

• Lauric acid in coconut oil also boosts metabolism

• Fermented foods like sauerkraut & probiotics encourage healthy gut flora and a healthy gut.

12

Why Butter is Better

• Butter is a rich source of truevitamin A

• Also contains other fat soluble vitamins - D, E, & K2

• These key vitamins are not well absorbed without fat

• K2 - especially rich in butter from cows on fresh spring pasture

• Rich source of trace minerals –

– selenium, the antioxidant mineral

– Iodine, the thyroid mineral, combats fibrocystic disease

• Contains valuable fats:

– Short chain fatty acids:

• Butyric acid – fuel for the colon, also anti-carcinogenic

• Lauric acid – potentantimicrobial and antifungal -protects against GI infections –children fed skim milk have higher rates of diarrhea

– CLA, esp. if grass fed – cancer protective

– Cholesterol – protects the brain

– The Wulzen or “anti-stiffness” factor (only in raw butter & cream)

Coconut oil: the ultimate brain food

Coconut oil MCTs:

• Improves insulin secretion &

insulin sensitivity

• Converted into MCFA, which

pass BBB & provide energy

• MCFA properties:

– Antioxidant

– Anti-inflammatory

– Anti-microbial

– Anti-toxic

• Converted into ketones - high

potency brain fuel

• Like all fat, coconut oil slows down digestion of carbs – helps level out blood sugar

• CO beneficial for many ailments of the elderly

• Oil-pulling with CO can prevent & overcome dental infections –serious brain threat

• CO tempers or blocks the toxic effects of many chemicals

• CO improves circulation and reverses nerve damage

• CO is 50% lauric acid, most potent antimicrobial – not in MCT oil

13

The polyunsaturated essential fatty

acids – needed in small amounts

Omega-3 fats, ALA, EPA, DHA:

• Essential in cell membranes

• Essential for many body functions, including weight control – reduces inflammation.

• DHA – high amounts in brain (vision, serotonin, dopamine)

• EPA & DHA found in wild caught seafood, pasture raised animals, esp. organ meats, egg yolk

• Supplements – fish oils, krill oil, cod liver oil

• ALA found in green plants, esp. green leafy veggies, flax and chia seeds, walnuts – poor conversion to DHA, flax oil very perishable

Omega-6 fats:

• Arachidonic acid essential – pro-inflammatory, found in animal fats

• Linoleic acid - found in vegetable oils (corn, soy, etc.), nuts

• Omega-6 and omega-3 must be in balance.

• Western diet too high in omega-6, over-powering the minimal omega-3 intake, causing many many health problems

• Omega-6 oils must be limited – avoid corn, soy, canola oils

• Evening primrose, boragesesame – healing oils

• Avoid heat processed oils entirely (trans fats)

Dr. Thomas Cowen on overcoming

insulin resistance:

• Plenty of trace minerals, found in bone broths and unrefined sea salts – esp:

– zinc found in red meats and shell fish, particularly oysters.

– vanadium found in extra virgin unfiltered olive oil

– chromium found in nutritional yeast, molasses and organ meats like liver.

• Vitamin B6, easily destroyed by heat, is essential for carbohydrate metabolism. Raw animal foods are best source.

• Vitamins A & D protect against complications of diabetes. Vitamin D is needed for insulin production. Found in unrefined cod liver oil.

• Sulfur is present in insulin - found in eggs, onions, garlic, and leafy dark green vegetables like kale and broccoli. Meats, nuts,and seafood also contain sulfur.

14

For persistant insulin resistance,

Dr Blaylock suggests:

• Take advantage of natural antioxidants in fruits and vegetables.

• High quality multivitamin/mineral.

• Natural vitamin E (wheat germ oil). The best vitamin E supplements contain mixed tocopherols with high amounts of gamma-type E, which is the anti-inflammatory component.

• Magnesium citrate/malate. Magnesium plays a major role in protecting us from insulin resistance and protects people from developing metabolic syndrome.

• CoQ10 helps lower blood glucose in diabetics, increases cellular energy, is an antioxidant

• Chromium supplements appear to improve the body’s utilization of insulin

• Dr. Whitaker & Dr. Jonathan Wright say berberine improves insulin sensitivity – better than Metformin

More suggestions from Dr. Blaylock:

• R-lipoic acid (kidney, heart, liver, spinach, broccoli, nutritional yeast & many other foods). This is the most potent form of alpha-lipoic acid. It is a natural antioxidant found throughout the body, and one of its major effects is to improve insulin function.

• Flavonoids (plant extracts) can lower blood sugar and improve insulin function. They include white tea, green tea, ellagic acid (blackberries, raspberries, strawberries, cranberries, walnuts, pecans, pomegranates, wolfberry and other plant foods), resveratrol (red wine), silymarin(extract of the milk thistle seeds), hesperidin (citrus fruits), cinnamon extract.

• Curcumin (turmeric) and quercetin (onion skins). These two flavanoidsdramatically reduce inflammation, which is how diabetes causes damage in the body. [Black pepper enhances the effect]

• Pycnogenol (French maritime pine bark) & other proanthocyanidins (grape seeds, apple, coconut, cacao) protect the blood vessels & are potent antioxidants. Damage to blood vessels is very common in diabetes.

15

Therapeutics – lots of variety!

Fred Pescatore, MD recommends:

• GlucoLogic – contains Pycnogenol (pine bark extract), cinnamon, berberine, chromium, Gymnema sylvestre, alphalipoic acid, and vanadyl sulphate

Dr. David Williams recommends:

• ‘Healthy Glucose’ – Vitamin D, chromium, cinnamon powder, ‘touchi’ extract (derived from fermented soy beans)

NorthStar Nutritionals (Jonathan Wright, MD)…

• Gluco-Sure – Biotin, chromium, Coccinia cordifolia (ivy gourd), Agaricus blazei (a mushroom)

More herbal therapies, including bitter melon, ginger, & okra –http://www.diabetes.co.uk/Diabetes-herbal.html

So what does all this mean

in the kitchen?

• Eggs and quality sausage are in for breakfast

• Cereal, skim milk and o.j. are out – juice your low carb fruits & veggies

• Count most fruit in your carb portion – eat more berries

• Make your own salad dressings with good fats & raw vinegars

• Eat the skin on your pasture-raised chicken – supplies vitamin A needed to digest protein

16

Why you don’t want

skinless chicken breast!

Chicken, raw Wt (g) Protein (g) Vit A (IU)

skinless breast 71 16.4 14.9

breast with skin 87 18.1 72.2

skinless dark meat 109 21.9 78.5

dark meat w/ skin 160 26.7 272.0

Chicken liver 32 5.8 6575.6

Buy the whole chicken, and use everything!

• Learn to make bone broths and make low carb soupswww.traditional-foods.com/bone-broth/

• Season with full mineral salts, pepper and herbs

• Seek guidance on appropriate supplements – for further info: www.MercyViewMeadow.org - find ‘vitamins,’ ‘minerals,’ ‘superfoods,’ ‘cod liver oil’ on site map

Satisfying food!

17

• Learn to fix nourishing greens with fat

• Make stir-fry without much rice

• Learn your high carb foods, limit portions & prepare with fat

• Learn your carb tolerance

• Include fermented foods, sauerkraut, kimchi, kefir,kombucha

Elegant food!

• Use whole milk and full fat cheese

• Eat more liver & other organ meats – try making liver paté

• Have half a slice of whole grain sourdough bread –butter it well

• Learn to soak your nuts to make them more digestible –most nuts are high in omega-6 – walnuts are better – almonds, cashews, & macademia nuts are lower in omega-6 fats.

Delicious food!

18

Do:

• Buy organic or pasture-raised foods – know your farmer

• Visit Phoenix Co-op (Toledo Natural Food Co-op) or Health Foods by Claudia

• Join our Farm Club (ask Kris about that)

• Visit www.WAPFToledo.org -“Local Food Sources”

C/J Natural Meats and

Canal Junction Farmstead Cheese

Phoenix Co-op

1447 W Sylvania Ave,

Toledo

Health Foods by Claudia

3904 Secor Rd, Toledo

References

• The Schwartzbein Principle, The Truth about Weight Loss, Health and Aging By Diana Schwarzbein, M.D., Nancy Deville

• The Art and Science of Low Carbohydrate Living, by Jeff Volek, PhD, RD & Stephen Phinney, MD, PhD

• Nourishing Traditions - The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, by Sally Fallon and MaryEnig

• Stop Alzheimer’s Now! – How to Prevent and Reverse Dementia, Parkinson’s, ALS, MS and Other Neurodegenerative disorders, by Bruce Fife, ND

• Excitotoxins, The Taste That Kills, by Russell Blaylock, MD

• Carbohydrates Can Kill, by Robert Su, MD

• See Kris’s website, www.MercyViewMeadow.org - find topics on site map, such as ‘diabetes,’ ‘excitotoxins,’ ‘carbohydrate issues,’ etc.

19

Wishing you the best!Kris Johnson, MS Nutrition,

www.MercyViewMeadow.org

kris.johnson@ecunet.org

419-320-2309

Lisa Bowe, C.H.P., Health Counselor,

419-262-1023, lisabowe00@gmail.com

Weston A. Price Foundation Chapter Leaders

www.westonaprice.org