Latest news with #preDiabetes
Daily Mail
6 days ago
- Health
- Daily Mail
Stanford scientists discover intriguing dinner hack that can help keep you thin
Eating eggs and vegetables before chips could help you stay thin, research from US scientists suggests. Experts from Stanford University tested if eating a dose of fibre, protein or fat before carbohydrates could reduce or delay blood sugar spikes. Such spikes have been linked to obesity, as fluctuating blood sugar makes you more likely to suffer hunger pangs and therefore snack on calorific foods in between meals. But the experts found this process could be interrupted by changing not what people eat, but in what order. In the experiment, scientists took 55 volunteers, about half of which had signs of pre-diabetes, a precursor to type 2 diabetes that involves higher-than-normal blood sugar levels. They then gave each participant a meal consisting of rice on three separate occasions while they wore devices to measure blood sugar levels called continuous glucose monitors. Ten minutes before each meal participants were given either a fibre supplement, protein in the form of boiled egg whites, or dairy fat from crème fraîche. Analysing the results, they found eating fibre or the egg protein first lowered the blood sugar spike that came from the energy-dense rice. Eating fat before the carbohydrates didn't lower the blood sugar spike but did delay it from happening. This suggests that eating fibre-rich foods like vegetables, and proteins like eggs before tucking into carbohydrates could prevent rocketing blood sugar that leads to a hunger-inducing crash. Professor Michael Snyder, an expert in genetics author of the study, said diners should try to eat their meals in a specific order. 'Eating carbohydrates later in a meal is still a good idea even though it has not yet been sorted out whether it is best to eat protein, fat or fibre before carbohydrates,' he said. 'Eat your salad or hamburger before your French fries.' The researchers also noted that the impact of fibre, protein and fat on blood sugar levels was less significant among participants with signs of pre-diabetes. The authors said this was an area in need of further research. Carbohydrates, a group that includes rice, potatoes, bread and pasta, are energy dense foods that are quickly converted to sugar in our blood, giving us the resources we need to function. The NHS says carbohydrates should make up about a third of a person's daily diet. Officials urge people to eat wholegrain varieties like brown bread or potatoes with the skin on as these come with higher levels of fibre and nutrients, and can slow the release of sugar in our bloodstream, maintaining fullness. Almost 6million Britons have diabetes, of which 90 per cent is type 2, but charities estimate 1.2million are living with the disease undiagnosed. While nationally, an estimated eight per cent of the population of England has the disease, this rises to over one in 10 people in some parts of the country. Type 2 diabetes occurs when the body doesn't make enough insulin or the insulin it makes doesn't work properly. Insulin is a hormone critical to controlling blood sugar levels. Having high blood sugar levels over time can cause heart attacks and strokes, as well as problems with the eyes, kidneys and feet. Sufferers may need to overhaul their diet, take daily medication and have regular check-ups. Symptoms of the condition, which is diagnosed with a blood test, include excessive thirst, tiredness and needing to urinate more often. But many people have no signs.
The Independent
03-06-2025
- Health
- The Independent
Daily cup of chickpeas can lower cholesterol, researchers find
A daily cup of chickpeas can lower cholesterol while black beans reduce inflammation, research suggests. A small study found the simple bean could boost people's health and may be an affordable way to lower the risk of chronic disease. Over the course of 12 weeks, the study on 72 people with pre-diabetes (where blood sugars are higher than usual but not high enough for a diagnosis of diabetes) found improved cholesterol levels among those eating a daily serving of chickpeas (about 160g cooked weight). Meanwhile, eating black beans was also linked to reduced inflammation (with one cup of cooked black beans weighing about 170g). The study was presented at the annual meeting of the American Society for Nutrition in Florida, but has not yet been peer-reviewed. Morganne Smith, researcher at Illinois Institute of Technology, said: 'Individuals with pre-diabetes often exhibit impaired lipid metabolism and chronic low-grade inflammation, both of which can contribute to the development of conditions like heart disease and type 2 diabetes. 'Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with pre-diabetes, although glucose levels were not changed. '(We) showed the benefits of consuming beans in adults with pre-diabetes, but they are a great option for everyone. 'These findings could be used to inform dietary guidelines, clinicians or public health programmes focused on preventing heart disease and diabetes.' In the study, people were randomly assigned to eat either one cup of black beans, chickpeas or rice (as the control group) for 12 weeks. Blood samples were taken at the start of the study, at six weeks and at 12 weeks to track cholesterol, inflammation and blood sugar. Glucose tolerance tests were conducted at the beginning and end of the study. For the group consuming chickpeas, total cholesterol significantly decreased from an average of 200.4 milligrams per decilitre (5.2mmol/L) at the beginning of the study to 185.8 milligrams per decilitre (4.8mmol/L) after 12 weeks, researchers said. For those eating black beans, the average level of pro-inflammatory cytokine interleukin-6 – a marker of inflammation – was 2.57 picograms per millilitre at the start of the study and significantly decreased to 1.88 picograms per millilitre after 12 weeks. Ms Smith suggested swapping less healthy foods for beans (whether tinned, dried or frozen) could be good for those wanting to eat more healthily. She added: 'There are a lot of ways to incorporate beans into your regular diet as a cost-effective way to support overall health and reduce the risk of chronic diseases. 'You can blend them to add some thickness to a soup base, add them as a salad topping, or pair them with other grains like rice or quinoa.' Tracy Parker, senior dietitian at the British Heart Foundation, said: ' Eating plant-based sources of protein like chickpeas, black beans and other beans, is consistent with the traditional Mediterranean diet that is linked to a reduced risk of heart and circulatory diseases. 'These are high in protein, low in saturated fat and excellent sources of fibre, which helps lower cholesterol and high blood pressure. 'This helps reduce inflammation which is a major risk factor of coronary heart disease. 'Just one portion – around three heaped tablespoons or 150g – provides about a third of the recommended daily fibre intake. 'Most pulses are cheap and are available already cooked and canned in water, making them an easy and nutritious addition to a balanced diet.'
