#Is egg good for high creatinine

[healthmatters520]

How Macronutrients Affect Your Kidney Health?

How Can Food Affect Your Kidneys?Did you know that the food you eat each day can impact how well your kidneys do their job of cleansing your blood? As vital organs responsible for filtering waste and maintaining fluid balance, your kidneys work tirelessly behind the scenes. But what you choose to fuel up with can either help or hinder their health over time.The three main nutrients in food - carbohydrates, proteins and fats - all influence kidney function through their breakdown products and effects on acid-base balance in the body. How they are metabolized generates byproducts which kidneys must process and remove from the bloodstream. Too much waste or improper pH levels can overwork kidneys in the long run.In this article, we will explore how each macronutrient group impacts kidneys through digestion and metabolization. We'll also look at supporting kidney health through balanced nutrition and lifestyle choices. By understanding food's role, you can empower your kidneys to stay strong for many years to come with simple dietary tweaks.

Which Carbs Are Best for Your Kidneys?

Carbohydrates provide our main source of energy but how they impact kidneys depends on type. All carbs break down into glucose, which circulates in bloodstream. High blood glucose strains kidneys' filtration efforts.Simple carbs like sugar and white flour spike blood sugar quickly. After eating them, kidneys face a rush of glucose in blood that must be filtered and excess stored away. Over time, frequent highs can impair kidneys' sensitive filtering mechanisms.Complex carbs found in whole grains, starchy veggies and legumes release glucose more slowly. This prevents spikes and gives kidneys steady work instead of intense bursts. Foods like brown rice, oats and sweet potatoes offer kidneys healthier carb sources.Diets very high in carbs additionally create acidic waste kidneys must neutralize. While all need carbs, focus on complex options in modest portions. Pair with lean protein and fiber-rich veggies for balanced digestion easy on your kidneys.In summary, complex, high-fiber carbs combined with other nutrients place less strain on kidneys than simple carb consumption alone. Make thoughtful carb choices for happier, healthier kidneys long-term.

What Role Do Proteins Play in Kidney Function?

Proteins are vital building blocks, but excess protein intake can negatively impact kidney health. As proteins digest, they break down into nitrogenous wastes like urea and creatinine. Kidneys work to flush these wastes from blood before they become toxic.Higher protein diets mean kidneys face greater amounts of waste. Over time, too much nitrogen overload can damage delicate kidney tissue. Animal proteins also contain purines which break down into uric acid—a risk factor for painful kidney stones.The good news is moderate protein intake is safe. Current guidelines recommend 0.8 grams of protein per kilogram of body weight daily. That equals about 50-100g daily for many. Choose quality sources like fish, eggs, nuts and legumes.Pairing proteins with veggies and complex carbs buffers their acidifying effects. This balance allows steady waste removal instead of sudden buildups overwhelming kidneys. Staying hydrated also helps kidneys flush waste efficiently.By focusing on balanced protein portions in whole food form, you can nourish your body without overtaxing your kidneys every day. This keeps nitrogen waste at manageable levels long-term.

Which Types of Dietary Fat Are Best for Kidney Health?

Fats provide energy and support cell functions, but certain types can stress kidneys more than others. When fats break down, some metabolic byproducts called ketone bodies form. In large amounts, ketones are acidic and kidneys must work to neutralize them.Saturated and trans fats found in red meat, full-fat dairy and processed junk foods increase small, dense LDL cholesterol levels. Over time, high LDL can lead to plaque buildup impairing kidneys’ blood filtering. Modifying fat intake reduces this risk.

Unsaturated fats like olive oil, nuts and avocados have benefits. Monounsaturated fats lower blood pressure and LDL levels, easing job on kidneys. Omega-3 fats from salmon, walnuts and flax aid kidney function and reduce inflammation.To minimize ketone production, aim for balanced meals with fat, protein and carbs. Snacking solely on high-fat foods spikes ketones, so accompany snacks with produce. Managing portion sizes also helps regulate ketone levels naturally.Making most fat sources nutritious unsaturated kinds nourishes cells while maintaining kidneys’ acidic/alkaline balance to prevent overexertion over the long term.

Which Vitamins and Minerals Support Healthy Kidneys?

While macronutrients provide energy, micronutrients perform countless functions through chemical reactions in our bodies. Some vitamins and minerals directly aid kidney health by reducing stress or assisting filtration processes.Potassium acts as an electrolyte balancing acidity and supports renal blood flow. Bananas, potatoes and salmon boost potassium naturally. Sodium regulates fluid levels, but excess sodium from packaged foods raises blood pressure - an enemy of kidneys.B vitamins aid red blood cell formation and energy production, tasks kidneys assist with. Leafy greens, nuts and lentils deliver B6, B12 and folate. Vitamin C and E act as antioxidants, protecting kidneys from damage by free radicals. Citrus, tomatoes and avocados pack these vitamins.Magnesium facilitates over 300 enzyme reactions including waste removal. Raw cacao, Swiss chard and pumpkin seeds easily add it. Deficiencies in these key minerals place more strain on kidneys’ duties over time. Maintaining healthy micronutrient levels reduces risk of impairment.Focusing meals around whole foods rich in these supportive vitamins and minerals ensures kidneys have all necessary cofactors to function smoothly every day. This integrated approach keeps them strong.

When Should You See a Doctor About Your Kidneys?

By now, you understand the important role your kidneys play and how to support them through lifestyle choices. But what signs might signal it's time for an expert medical evaluation?Pay attention to any flank pain or tenderness in the back where kidneys reside. Kidney stones or infections commonly cause pain in that area. Also report bloody or cloudy urine, signs of possible damage.Persistent swelling in feet, ankles or under eyes could mean kidneys aren't eliminating fluids as they should. Fatigue, loss of appetite and difficulty concentrating may arise with worsening kidney function too.Long-term conditions like high blood pressure and diabetes pose serious risks if uncontrolled. Get them tested regularly and discuss kidney health concerns with your healthcare provider.Routine screening is wise if you have a family history of kidney disease or are at higher risk due to diabetes, heart disease or obesity. Regular testing allows early detection and potential intervention.Don't hesitate to consult a nephrologist (kidney doctor) for evaluation or if symptoms alarm you. They can order important tests assessing kidney filtration rates and advise monitoring frequency based on individual circumstances. Partnering with medical professionals helps ensure your kidneys stay protected.

Are You Supporting Your Kidneys with a Healthy Lifestyle?

By now, you understand the important role your kidneys play in whole-body health and wellness. You've learned how food choices, hydration and other daily habits can either help or harm your hard-working kidneys over time.Eating mostly whole, minimally processed foods provides balanced nutrition to fuel your kidneys properly without overloading them. Choosing complex carbs, moderate proteins and unsaturated fats forms the foundation for a kidney-friendly diet.Staying hydrated by drinking water throughout the day helps kidneys perform their cleansing role smoothly. Limiting sodium and managing blood pressure are also key lifestyle factors.Additionally, regular exercise, sufficient sleep, stress management and avoidance of excess weight safeguard overall health including kidney resilience. These supportive habits help prevent chronic conditions taxing the kidneys as well.Partnering with your healthcare provider through routine screening, testing and open communication ensures any risks can be addressed promptly. Early intervention often leads to better outcomes when kidney issues do arise.Small daily adaptations empower your kidneys to serve you well for decades to come. Start empowering them today through mindful whole foods choices and an active, balanced lifestyle. Your kidneys will thank you!

FAQ

Can I eliminate carbs completely to help my kidneys? No, cutting out carbs entirely is not recommended. Some carbs are important for energy and your kidneys still need to process other byproducts even without dietary carbs. Focus on getting carbs from high-fiber whole foods in moderation. How much protein is too much for my kidneys? Most experts recommend 0.8 grams of protein per kilogram of body weight daily. Those with healthy kidneys can generally process moderate protein intake (50-100g daily for many). If you have kidney disease, your nephrologist can advise a personalized daily limit. I've heard cholesterol is bad for kidneys. Is this true? High LDL cholesterol can contribute to plaque buildup in blood vessels over time, making the kidneys work harder. However, some dietary cholesterol from eggs and fatty fish is fine for most. Focus on limiting saturated/trans fats while eating monounsaturated fats like olive oil which don't negatively impact kidney health. Can I lose weight and improve my kidney function at the same time? Yes, moderate and gradual weight loss through whole foods nutrition, staying hydrated and regular physical activity supports kidney health and can potentially help improve function indicators like GFR. Crash dieting or rapidly losing excessive amounts is not recommended. Work with your doctor for a healthy, sustainable weight management approach. What's the best type of fat for my kidneys? In moderation, unsaturated fats like olive oil, avocados and nuts tend to be the easiest for kidneys to metabolize compared to saturated and trans fats. Omega-3 fats in fatty fish and flaxseeds also aid kidney function. Choose mostly plant-based unsaturated fats while limiting red and processed meats high in saturated fat. What macronutrient should I avoid eating too much of for my kidney health? Eating too much protein on a regular basis can potentially overload the kidneys and cause damage over time. As proteins digest, they break down into nitrogenous waste compounds like urea and creatinine that must be filtered out of the bloodstream by the kidneys. Consuming excess protein means the kidneys have to work much harder to process and eliminate the extra nitrogen waste. This ongoing strain can lead to issues like impaired kidney tissue function. Those with underlying kidney disease or decreased function are especially advised to limit protein intake. While protein is an important macronutrient, most experts recommend a moderate intake of 0.8 grams of protein per kilogram of body weight daily for healthy individuals. Those with kidney concerns should consult a nephrologist for a customized daily limit based on their condition and lab results. Focusing on high-quality plant and animal proteins in balanced amounts helps support kidney health long-term. Read the full article

[lindafrancois]

Benefits of Plant-Based Eating in Kidney Disease, Part 1

Traditionally, plant-based diets have been considered the wrong choice for some patients with chronic kidney disease (CKD) due to their high potassium content. However, recent studies show plant-based diets may slow the progression of kidney disease and have other benefits for overall health.1 In this first part of a two-part series, we’ll discuss benefits of a plant-based diet in CKD, including its effects on weight, blood pressure, diabetes and inflammation.

Weight

There are lower rates of obesity and overweight among vegetarians in the general population.2 One diet and weight researcher, Mozaffarian, and team found that eating plant-based foods did not contribute to weight gain.3 Studies have also found that eating a vegetarian diet unrestricted in calories for more than four weeks was associated with an average weight loss of 7.5 pounds.4 More research is needed on the effects of plant-based diets on body weight, specifically in people with CKD.

Blood Pressure

Diets like the Dietary Approaches to Stop Hypertension (DASH), which include high intake of fruits and vegetables, are recommended to improve blood pressure in the general population.2 There are limited studies that include CKD patients. One study, by Goraya and others, compared the treatment of metabolic acidosis with sodium bicarbonate tablets to a base-producing fruits and vegetables diet in people with stage 4 CKD.5 In addition to the fruits and vegetables diet improving metabolic acidosis, systolic blood pressure was lower compared to the group treated with sodium bicarbonate at 1 year.

Diabetes

Insulin resistance is a risk factor for cardiovascular disease.2 Insulin resistance is common in all stages of CKD. In a population of people with diabetes, ovo-lacto-vegetarians (vegetarians whose diet includes dairy products, eggs, vegetables, fruits, grains and nuts) showed higher insulin sensitivity compared to the meat eaters and the degree of sensitivity correlated with years following a vegetarian diet.6 A review of several studies on people with diabetes found that a vegetarian diet combined with exercise was associated with a reduction in the use of glucose-lowering medications and hemoglobin A1c.7 There are few studies including CKD patients. A small study found that after three months following a plant-based protein diet, fasting glucose levels were reduced in patients with CKD stages 4-5.8

Inflammation

Uremic toxins are produced during the breakdown of amino acids. Normally, the toxins are removed by the kidneys, but in people with CKD the toxins build up in the blood.9 The toxins contribute to inflammation and oxidative stress and increase risk for cardiovascular disease and insulin resistance. Production of uremic toxins are affected by the diet. A diet high in animal protein produces more uremic toxins. A diet high in plant protein can reduce the levels of uremic toxins. Researcher Wu and team found that in dialysis patients, a vegetarian diet was associated with lower serum blood urea nitrogen, creatinine and C-reactive protein.10

Summary

Plant-based diets have been studied more in the general population and have been found to aid in weight loss, blood pressure control, diabetes control and inflammation. There are some studies that include people with CKD that have found the same benefits as in the general population. So, keep eating those fruits and vegetables! A plant-based diet may help people with CKD maintain a healthy weight, lower blood pressure and glucose levels, and help decrease inflammation.

Look for Part 2 in this series that discusses a condition called metabolic acidosis and how plant-based diets can improve it.

References:

What is a Plant-based Diet, and Is it Good for Your Kidneys? National Kidney Foundation. Accessed March 3, 2021. Reviewed August 18, 2018. https://www.kidney.org/atoz/content/what-plant-based-diet-and-it-good-kidney-disease.

Vegetarian diet and chronic kidney disease. Chauveau et al. Nephrology Dialysis Transplantation. 2019, 34:199-207. https://academic.oup.com/ndt/article/34/2/199/5049714.

Changes in diet and lifestyle and long-term weight gain in women and men. Mozaffarian et al. New England Journal of Medicine. 2011, 364:2392-2404.

A systemic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets. Barnard et al. Journal of the Academy of Nutrition and Dietetics. 2015, 115:954-969.

A Comparison of Treating Metabolic Acidosis in CKD Stage 4 Hypertensive Kidney Disease with Fruits and Vegetables or Sodium Bicarbonate. Goraya et al. Clinical Journal of the American Society of Nephrology. 2017, 8(3):371-381. https://cjasn.asnjournals.org/content/clinjasn/8/3/371.full.pdf?with-ds=yes.

Insulin sensitivity in Chinese ovo-lactovegetarians compared with omnivores. Kuo et al. European Journal of Clinical Nutrition. 2004, 58, 312-316.

Vegetarian diets and glycemic control in diabetes: A systemic review and meta-analysis. Yokoyama et al. Cardiovascular, Diagnosis, and Therapy. 2014, 4, 373-382.

Low protein diet in uremia: effects on glucose metabolism and energy production rate. Rigalleau et al. Kidney International. 1997, 51:1222-1227.

Vegetable-based diets for chronic kidney disease? It is time to reconsider. Cases et al. Nutrients. 2019, 11, 1263. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627351/pdf/nutrients-11-01263.pdf.

Nutritional status of vegetarians on maintenance hemodialysis. Wu et al. Nephrology (Carlton). 2011, 16, 582-587.

Additional Kidney Diet Resources

Visit DaVita.com and explore these diet and nutrition resources:

DaVita Food Analyzer

DaVita Dining Out Guides

Today’s Kidney Diet Cookbooks

DaVita Kidney-Friendly Recipes

Diet and Nutrition Articles                                                       

Diet and Nutrition Videos

Kidney Smart® Virtual Classes

This article is for informational purposes only and is not a substitute for medical advice or treatment. Consult your physician and dietitian regarding your specific diagnosis, treatment, diet and health questions.

Benefits of Plant-Based Eating in Kidney Disease, Part 1 published first on https://dietariouspage.tumblr.com/

[archerwindsor]

Medical Tests For Weight Gain ; A comprehensive list

Important Medical Tests

For Weight Gain

Hi Ladies, Are you gaining weight while working from home during Covid-19? If that is the case, then this is going to help you figure out things especially when these days you have time to think about yourself.

Here is a list of tests that you should get done if you are experiencing sudden Weight Gain. For detailed reasons for sudden weight gain, please read my post here.

Medical Tests For Weight Gain

Complete Haemogram – For complete blood count as those women who are Iron-deficient generally experience low energy levels. They have low activity levels too that leads to sudden weight gain. It is also the therapy to increase serum ferritin levels that accompanies weight gain.

Iron/Transferin/ Transferrin Saturation% – For Anemia. Please read details here.

Lipid Profile Test – Checks good and bad cholesterol levels

Liver Function Test – For state of Liver

Renal Profile Test (Blood Urea Nitrogen/ Creatinine/ Electrolytes/ Calcium)

Serum Uric Acid

Blood testosterone – Please read details here. If testosterone is high, then PCOS profiling is done to check PCOS.

Thyroid Function – This measures T3, T4 and TSH levels

Urogram (Microalbumin/ Creatinine/ Albumin) – For state of Kidneys

Glycosylated Haemoglobin (HbA1c) – For insuling level, directly related to Diabetes

Fasting Blood Sugar – For diabetes

Vitamin B 12 levels

Vitamin D and D3 levels

Complete Urine Analysis Report  ( Glucose / Bilirubin / Ketone / Protein / Uribilinogen / Leucocytes)

All the tests above are Blood tests except for the last one. These tests cover every possibility of malfunction that could be causing weight gain. The approximate cost of these tests is around Rs 7000-8000. I was told that these tests should be done in a span of 6-8 months. However, you can just do a particular test that has given abnormal results in 6 months and the rest once in a year.

By the way, this is exactly how I behave during blood tests

Please get these  Medical Tests For Weight Gain done if you are gaining weight or not able to lose weight despite all efforts, even if you have no medical history.

Stay at home, Take Care and Stay safe!

You may also like reading –

How to Log your Diet Plan with Cron-O-meter

Best Foods for Flat Belly – Part 1

Food Steamer For Weight Loss & Healthy Cooking

My Latest Lifestyle Changes to Lose Weight

6 tips to prepare for Weight Loss

Ways To Make Eggs Interesting

12 Foods for Maximum Weight Loss

Diet or Exercise – Who is the winner in Weight Loss?

A Calorie is a Calorie, Really ?

Best Foods for Flat Belly – Part 2

Medical Tests For Weight Gain ; A comprehensive list published first on https://olimpsportnutritionuk.tumblr.com/

[jakehglover]

This Thyroid Condition Is a Top Public Health Issue

By Dr. Mercola

Iodine deficiency and the thyroid conditions related to it are a serious public health concern. Several studies published earlier this year suggest iodine deficiency is re-emerging. While about 40 percent of the world's population is thought to be at risk of iodine deficiency,1 residents of developed countries are increasingly found to be lacking this essential nutrient.

Your body cannot produce iodine so you must get if from your diet. Iodine is necessary to make thyroid hormones, which control your metabolism and other vital functions. Because your thyroid hormones also support proper bone and brain development in utero and during infancy, the proper intake of iodine is critically important for pregnant women, nursing mothers and their babies.

What Is Iodine and Why Is It Important?

As mentioned, iodine is an essential element needed for the production of thyroid hormone. Because your body does not make iodine, you need to be intentional to ensure you obtain sufficient amounts of this nutrient on a daily basis. Although iodine can be sourced from the foods you eat or through a supplement, many people eating a standard American diet generally get enough iodine simply by using table salt. I'll say more about salt later in the article.

When your body lacks sufficient iodine, it cannot make enough thyroid hormone. If your deficiency is severe, your thyroid may become enlarged, a condition also known as a goiter. Iodine deficiency can also cause hypothyroidism (low thyroid function). In some cases, lack of sufficient iodine can trigger intellectual disabilities and developmental problems in infants and children whose mothers were iodine deficient during pregnancy.2

According to the American Thyroid Association, iodine deficiency has also been linked to "increased difficulty with information processing, diminished fine motor skills, extreme fatigue, depression, weight gain and low basal body temperatures, among other things."3

Studies Highlight Iodine Deficiency as an Emerging Problem in Developed Nations

A 2018 study published in the journal Nutrients4 involving 1,007 mothers who gave birth to 1,017 children (including 10 twin pairs; multiple births other than twins were excluded), suggests iodine deficiency is a significant public health issue in Norway. After collecting data multiple times during pregnancy, at birth and during four follow-up points until the babies reached age 18 months, the researchers concluded:

"[T]his study adds to the increasing evidence that pregnant women in Norway are iodine deficient and that the diet of pregnant women does not secure a sufficient iodine intake. There is an urgent need for public health strategies to secure adequate iodine nutrition among pregnant women in Norway."

Another body of 2018 research, published in JAMA,5 implicated iodine deficiency as a factor associated with impaired fertility. The study included 467 American women who were trying to become pregnant during a four-year span. The researchers, who were associated with the National Institutes of Health, found:6

Slightly more than 44 percent of the women had urinary iodine to creatinine ratios (UI/Cr) of less than 50 micrograms (mcg)/gram (g)

Women with UI/Cr ratios lower than 50 mcg/g had a 46 percent lower chance of becoming pregnant in any menstrual cycle compared to women with normal iodine levels or those suffering from a mild deficiency

Those experiencing milder iodine deficiencies — between 50 and 99 mcg/g — also took longer to conceive than women with healthy iodine levels, although the difference wasn't statistically significant

An earlier study published in 20137 found children of women with a UI/Cr ratio of less than 150 mcg/g during pregnancy were more likely to have lower scores on verbal IQ, reading accuracy and reading comprehension at age 8.

Iodine Is an Essential Nutrient During the First 1,000 Days of Life

In a March 2018 study published in Nutrients,8 researchers from the U.K.'s University of Surrey and Spain's Hospital Riotinto observed the effects of a mother's iodine deficiency related to various stages of child development — during pregnancy, breastfeeding and the first two years of life. About the outcomes, Health.News noted:9

"[The researchers] observed iodine deficiency could lead to cognitive consequences such as impaired speech development, learning and reading skills. The negative cognitive outcomes caused by iodine deficiency also led to an increase in behavioral disorders. This was associated with abnormal serum thyroid concentrations during the early stages of pregnancy."

"Iodine is most critical in the early stages of development, as the fetal brain is extremely dependent on iodine supply and it cannot be replaced by any other nutrient," suggests study coauthor Dr. Ines Velasco from the pediatrics, obstetrics and gynecology unit of Hospital Riotinto. "[A]n adequate iodine intake in pregnancy is needed to achieve optimal fetal neurodevelopment."

Iodine Deficiency: Its History and Causes

You may associate iodine with salt. There's a long-standing connection between the two mainly because beginning in the U.S. in 1924, iodine (in the form of potassium iodide) was added to table salt to address the skyrocketing rates of deficiency.10 Many residents of the Appalachian, Great Lakes and Pacific Northwest regions were plagued by goiters.

Due to the lack of iodine in the soil and the alarming rates of thyroid dysfunction found in local populations, these areas became referred to as the "goiter belt." At the time, the addition of iodine to table salt, which was an idea borrowed from the Swiss who were adding it for the same reasons, had a noticeably positive effect, reducing the prevalence of deficiency.11

Now, decades later, iodine deficiency is once again showing itself to be a problem. About the issue, Dr. Jacob Teitelbaum, author and nationally recognized expert on chronic fatigue syndrome, fibromyalgia, pain and sleep, asserts:12

"In the last 30 years, the intake of iodine in America has dropped by around 50 percent. Iodine's main role is to help manufacture thyroid hormones. That's why a subclinical iodine deficiency — enough to prevent a goiter, but not enough for optimal health — can cause hypothyroidism, an under-recognized condition that is epidemic in America."

Chemicals in Your Environment Can Block Iodine Absorption

While women have a greater incidence of iodine deficiency related to their hormone production, the bodies of both men and women are subject to the poor absorption of iodine and suboptimal use due to environmental contamination. Common contaminants that compete with iodine include:

Bromide: Bromides are known endocrine disruptors found in baked goods, pesticides and plastics, among other sources. Because bromide is a halide, it competes for the same receptors used in your thyroid gland and other body areas to capture iodine, thereby inhibiting thyroid hormone production and resulting in a deficiency.

Fluoride: Fluoride has long been known to displace iodine and studies involving both animals and humans have proven such. As cited by the Fluoride Action Network, Chinese researchers "have repeatedly found that an iodine deficiency coupled with fluoride exposure produces a significantly more damaging effect on neurological development than iodine deficiency alone."13

Mercury: Iodine may help detoxify your body of mercury, which is found in dental amalgam fillings and fish like tuna, as well as in consumer products such as antiques, batteries, electronics, light bulbs and pharmaceutical products.

Nitrates: While there are healthy nitrates, such as from vegetables, including beets, the nitrites found in processed meats such as bacon, hot dogs, lunch meat and sausage may interfere with your uptake of iodine, so be sure to avoid them. Nitrates from agricultural fertilizer, present in contaminated drinking water, have also been implicated as a potential cause of thyroid cancer.14

Perchlorate: A contaminant found in groundwater across the U.S. and in measurable amounts in milk, fruit and vegetables. In high doses, perchlorate may inhibit the function of your thyroid gland. Even in low doses, it inhibits the uptake of iodine by your thyroid gland, leading to hypothyroidism.15,16

How Much Iodine Do You Need and How Can You Get It?

According to the National Institutes of Health, the recommended dietary allowance (RDA) for iodine is:17

Age RDA for Iodine

Birth to 6 months

110 mcg

7 to 12 months

130 mcg

1 to 8 years

90 mcg

9 to 13 years

120 mcg

14 years and older

150 mcg

Pregnant women

220 mcg

Breastfeeding women

290 mcg

I always recommend you get as many nutrients as possible from the food you eat and your intake of iodine is no exception. Always choose fresh, organic fruits and vegetables and raw, organic, grass fed dairy. Below are some of the foods known to be rich in iodine:18,19

Cheese

If you are able to tolerate dairy, you'll be pleased to know raw, organic, grass fed cheese is high in iodine. For example, a 1-ounce serving of raw cheddar cheese contains about 10 to 15 mcg.

Cranberries and cranberry juice

Although about 4 ounces of cranberries contain 400 mcg of iodine, as with any fruit, I suggest you consume fresh, organic cranberries or cranberry juice in moderation due to their fructose content. To avoid added sugar, you may want to make your own cranberry juice or buy a brand containing 100 percent juice and no added sugar. (Avoid cranberries if you have urinary tract stones or take a blood-thinning medication like warfarin.)

Eggs

One large organic, pastured egg contains about 24 mcg of iodine.

Lima beans and navy beans

One cup of cooked lima beans contains about 16 mcg of iodine; one-half cup serving of navy beans contains 32 mcg. While beans are also a great source of fiber, be advised they contain health-damaging lectins. To reduce the lectin content, always soak beans overnight and change the soaking water a few times. Using a pressure cooker can help reduce lectins. Eat beans only occasionally.

Potatoes

A medium-sized baked potato contains about 60 mcg of iodine, making potatoes one of the richest sources of iodine among vegetables. Because potatoes are heavily sprayed with pesticides, be sure to purchase organic potatoes. Due to their high starch content, I recommend you eat potatoes in moderation.

Sea vegetables

Sea vegetables such as arame, dulse, hiziki, kelp, kombu and wakame are excellent sources of iodine. Kelp, which boasts 2,000 mcg per a 1-tablespoon serving, is the best source of iodine on the planet. At the low end of this group, wakame contains about 80 mcg per tablespoon, a level that outpaces many other sources of iodine.

You can read more about the restorative benefits of kelp in my previous article, "Kelp or Kale: Is Seaweed a Superfood?"

Strawberries

One cup of strawberries contains about 13 mcg of iodine. As with cranberries, be mindful that strawberries contain fructose. Because strawberries are sprayed with pesticides, always buy organic.

Yogurt

As a superb source of natural probiotics, a 1-cup serving of yogurt provides approximately 90 mcg of iodine. Choose yogurt made from raw, organic, grass fed milk and keep in mind that store bought varieties typically contain added sugar, artificial colors and flavors and other unhealthy ingredients. For the best yogurt, you may want to make your own. Check out my recipe "How to Make Fresh Homemade Yogurt."

Health Effects Associated With Iodine Deficiency

Even though the inclusion of iodine in table salt was an effective strategy used to increase iodine levels for decades, it is no longer having effects for a growing portion of the U.S. population. The main reason is that table salt has endured a major loss of popularity and many are choosing to forego this once ubiquitous staple, particularly in developed countries in which other salts have increased in popularity.

In recent years, unprocessed salts, such as sea salt and mineral salts like Himalayan pink salt, which is a personal favorite, have become more popular. While mineral salts are wonderful sources of trace minerals such as calcium, magnesium, phosphorus, potassium and vanadium, they may leave you short on iodine since it is not added.

In years past, iodine was also added to flour, but has since been replaced with bromide and chlorine, which only exacerbates the problem. As noted by Teitelbaum, chlorine further depletes your body of iodine.20 The most common symptoms/outcomes of iodine deficiency include:21

Cancer: Your iodine intake is directly tied to your breast health because this mineral provides a host of antioxidant benefits. Iodine deficiencies are linked to both breast cancer and thyroid cancer. The good news is iodine is involved in apoptosis — programmed cell death that is necessary for the development of new cells and the elimination of diseased cells.

Fatigue and weakness: Because iodine is important for your body's energy production, a lack of it can cause you to feel fatigued and sleepy. Its absence may also cause you to feel cranky and moody.

Goiter: Simply stated, a goiter is abnormal swelling of your thyroid gland due to insufficient iodine. Not only will a goiter cause a noticeable protrusion at the base of your neck, but more serious types may result in a cough and may even make it difficult for you to breathe and swallow.

Infertility: Given its importance for regulating your thyroid function and hormones, iodine also plays a role in infertility.

Other concerns: Because iodine is crucial for proper thyroid function, a lack of it can trigger hypothyroidism. An underactive thyroid gland can cause constipation, dry skin, fatigue, hair loss and unexpected weight gain, among other symptoms.

Given the increasing rates of thyroid deficiencies worldwide, especially in developed countries, you'd be wise to ensure you are getting sufficient daily amounts of iodine. While I do not recommend table salt because it has been stripped of many of its nutrients, there are plenty of healthy sources for iodine. If for any reason you are not able to consume any of those foods, talk to your doctor about taking a high-quality iodine supplement.

This vital mineral is much too important to ignore. If you have any symptoms of iodine deficiency, you can take one or both of the following actions to determine your iodine status:

As explained in the video above, conduct a simple skin test at home using an orange-colored iodine tincture

Ask your health practitioner to check your iodine level using an iodine-loading test or through bloodwork

from HealthyLife via Jake Glover on Inoreader http://articles.mercola.com/sites/articles/archive/2018/07/23/iodine-deficiency-top-public-health-issue.aspx

[sherristockman]

This Thyroid Condition Is a Top Public Health Issue Dr. Mercola By Dr. Mercola Iodine deficiency and the thyroid conditions related to it are a serious public health concern. Several studies published earlier this year suggest iodine deficiency is re-emerging. While about 40 percent of the world's population is thought to be at risk of iodine deficiency,1 residents of developed countries are increasingly found to be lacking this essential nutrient. Your body cannot produce iodine so you must get if from your diet. Iodine is necessary to make thyroid hormones, which control your metabolism and other vital functions. Because your thyroid hormones also support proper bone and brain development in utero and during infancy, the proper intake of iodine is critically important for pregnant women, nursing mothers and their babies. What Is Iodine and Why Is It Important? As mentioned, iodine is an essential element needed for the production of thyroid hormone. Because your body does not make iodine, you need to be intentional to ensure you obtain sufficient amounts of this nutrient on a daily basis. Although iodine can be sourced from the foods you eat or through a supplement, many people eating a standard American diet generally get enough iodine simply by using table salt. I'll say more about salt later in the article. When your body lacks sufficient iodine, it cannot make enough thyroid hormone. If your deficiency is severe, your thyroid may become enlarged, a condition also known as a goiter. Iodine deficiency can also cause hypothyroidism (low thyroid function). In some cases, lack of sufficient iodine can trigger intellectual disabilities and developmental problems in infants and children whose mothers were iodine deficient during pregnancy.2 According to the American Thyroid Association, iodine deficiency has also been linked to "increased difficulty with information processing, diminished fine motor skills, extreme fatigue, depression, weight gain and low basal body temperatures, among other things."3 Studies Highlight Iodine Deficiency as an Emerging Problem in Developed Nations A 2018 study published in the journal Nutrients4 involving 1,007 mothers who gave birth to 1,017 children (including 10 twin pairs; multiple births other than twins were excluded), suggests iodine deficiency is a significant public health issue in Norway. After collecting data multiple times during pregnancy, at birth and during four follow-up points until the babies reached age 18 months, the researchers concluded: "[T]his study adds to the increasing evidence that pregnant women in Norway are iodine deficient and that the diet of pregnant women does not secure a sufficient iodine intake. There is an urgent need for public health strategies to secure adequate iodine nutrition among pregnant women in Norway." Another body of 2018 research, published in JAMA,5 implicated iodine deficiency as a factor associated with impaired fertility. The study included 467 American women who were trying to become pregnant during a four-year span. The researchers, who were associated with the National Institutes of Health, found:6 Slightly more than 44 percent of the women had urinary iodine to creatinine ratios (UI/Cr) of less than 50 micrograms (mcg)/gram (g) Women with UI/Cr ratios lower than 50 mcg/g had a 46 percent lower chance of becoming pregnant in any menstrual cycle compared to women with normal iodine levels or those suffering from a mild deficiency Those experiencing milder iodine deficiencies — between 50 and 99 mcg/g — also took longer to conceive than women with healthy iodine levels, although the difference wasn't statistically significant An earlier study published in 20137 found children of women with a UI/Cr ratio of less than 150 mcg/g during pregnancy were more likely to have lower scores on verbal IQ, reading accuracy and reading comprehension at age 8. Iodine Is an Essential Nutrient During the First 1,000 Days of Life In a March 2018 study published in Nutrients,8 researchers from the U.K.'s University of Surrey and Spain's Hospital Riotinto observed the effects of a mother's iodine deficiency related to various stages of child development — during pregnancy, breastfeeding and the first two years of life. About the outcomes, Health.News noted:9 "[The researchers] observed iodine deficiency could lead to cognitive consequences such as impaired speech development, learning and reading skills. The negative cognitive outcomes caused by iodine deficiency also led to an increase in behavioral disorders. This was associated with abnormal serum thyroid concentrations during the early stages of pregnancy." "Iodine is most critical in the early stages of development, as the fetal brain is extremely dependent on iodine supply and it cannot be replaced by any other nutrient," suggests study coauthor Dr. Ines Velasco from the pediatrics, obstetrics and gynecology unit of Hospital Riotinto. "[A]n adequate iodine intake in pregnancy is needed to achieve optimal fetal neurodevelopment." Iodine Deficiency: Its History and Causes You may associate iodine with salt. There's a long-standing connection between the two mainly because beginning in the U.S. in 1924, iodine (in the form of potassium iodide) was added to table salt to address the skyrocketing rates of deficiency.10 Many residents of the Appalachian, Great Lakes and Pacific Northwest regions were plagued by goiters. Due to the lack of iodine in the soil and the alarming rates of thyroid dysfunction found in local populations, these areas became referred to as the "goiter belt." At the time, the addition of iodine to table salt, which was an idea borrowed from the Swiss who were adding it for the same reasons, had a noticeably positive effect, reducing the prevalence of deficiency.11 Now, decades later, iodine deficiency is once again showing itself to be a problem. About the issue, Dr. Jacob Teitelbaum, author and nationally recognized expert on chronic fatigue syndrome, fibromyalgia, pain and sleep, asserts:12 "In the last 30 years, the intake of iodine in America has dropped by around 50 percent. Iodine's main role is to help manufacture thyroid hormones. That's why a subclinical iodine deficiency — enough to prevent a goiter, but not enough for optimal health — can cause hypothyroidism, an under-recognized condition that is epidemic in America." Chemicals in Your Environment Can Block Iodine Absorption While women have a greater incidence of iodine deficiency related to their hormone production, the bodies of both men and women are subject to the poor absorption of iodine and suboptimal use due to environmental contamination. Common contaminants that compete with iodine include: Bromide: Bromides are known endocrine disruptors found in baked goods, pesticides and plastics, among other sources. Because bromide is a halide, it competes for the same receptors used in your thyroid gland and other body areas to capture iodine, thereby inhibiting thyroid hormone production and resulting in a deficiency. Fluoride: Fluoride has long been known to displace iodine and studies involving both animals and humans have proven such. As cited by the Fluoride Action Network, Chinese researchers "have repeatedly found that an iodine deficiency coupled with fluoride exposure produces a significantly more damaging effect on neurological development than iodine deficiency alone."13 Mercury: Iodine may help detoxify your body of mercury, which is found in dental amalgam fillings and fish like tuna, as well as in consumer products such as antiques, batteries, electronics, light bulbs and pharmaceutical products. Nitrates: While there are healthy nitrates, such as from vegetables, including beets, the nitrites found in processed meats such as bacon, hot dogs, lunch meat and sausage may interfere with your uptake of iodine, so be sure to avoid them. Nitrates from agricultural fertilizer, present in contaminated drinking water, have also been implicated as a potential cause of thyroid cancer.14 Perchlorate: A contaminant found in groundwater across the U.S. and in measurable amounts in milk, fruit and vegetables. In high doses, perchlorate may inhibit the function of your thyroid gland. Even in low doses, it inhibits the uptake of iodine by your thyroid gland, leading to hypothyroidism.15,16 How Much Iodine Do You Need and How Can You Get It? According to the National Institutes of Health, the recommended dietary allowance (RDA) for iodine is:17 Age RDA for Iodine Birth to 6 months 110 mcg 7 to 12 months 130 mcg 1 to 8 years 90 mcg 9 to 13 years 120 mcg 14 years and older 150 mcg Pregnant women 220 mcg Breastfeeding women 290 mcg I always recommend you get as many nutrients as possible from the food you eat and your intake of iodine is no exception. Always choose fresh, organic fruits and vegetables and raw, organic, grass fed dairy. Below are some of the foods known to be rich in iodine:18,19 Cheese If you are able to tolerate dairy, you'll be pleased to know raw, organic, grass fed cheese is high in iodine. For example, a 1-ounce serving of raw cheddar cheese contains about 10 to 15 mcg. Cranberries and cranberry juice Although about 4 ounces of cranberries contain 400 mcg of iodine, as with any fruit, I suggest you consume fresh, organic cranberries or cranberry juice in moderation due to their fructose content. To avoid added sugar, you may want to make your own cranberry juice or buy a brand containing 100 percent juice and no added sugar. (Avoid cranberries if you have urinary tract stones or take a blood-thinning medication like warfarin.) Eggs One large organic, pastured egg contains about 24 mcg of iodine. Lima beans and navy beans One cup of cooked lima beans contains about 16 mcg of iodine; one-half cup serving of navy beans contains 32 mcg. While beans are also a great source of fiber, be advised they contain health-damaging lectins. To reduce the lectin content, always soak beans overnight and change the soaking water a few times. Using a pressure cooker can help reduce lectins. Eat beans only occasionally. Potatoes A medium-sized baked potato contains about 60 mcg of iodine, making potatoes one of the richest sources of iodine among vegetables. Because potatoes are heavily sprayed with pesticides, be sure to purchase organic potatoes. Due to their high starch content, I recommend you eat potatoes in moderation. Sea vegetables Sea vegetables such as arame, dulse, hiziki, kelp, kombu and wakame are excellent sources of iodine. Kelp, which boasts 2,000 mcg per a 1-tablespoon serving, is the best source of iodine on the planet. At the low end of this group, wakame contains about 80 mcg per tablespoon, a level that outpaces many other sources of iodine. You can read more about the restorative benefits of kelp in my previous article, "Kelp or Kale: Is Seaweed a Superfood?" Strawberries One cup of strawberries contains about 13 mcg of iodine. As with cranberries, be mindful that strawberries contain fructose. Because strawberries are sprayed with pesticides, always buy organic. Yogurt As a superb source of natural probiotics, a 1-cup serving of yogurt provides approximately 90 mcg of iodine. Choose yogurt made from raw, organic, grass fed milk and keep in mind that store bought varieties typically contain added sugar, artificial colors and flavors and other unhealthy ingredients. For the best yogurt, you may want to make your own. Check out my recipe "How to Make Fresh Homemade Yogurt." Health Effects Associated With Iodine Deficiency Even though the inclusion of iodine in table salt was an effective strategy used to increase iodine levels for decades, it is no longer having effects for a growing portion of the U.S. population. The main reason is that table salt has endured a major loss of popularity and many are choosing to forego this once ubiquitous staple, particularly in developed countries in which other salts have increased in popularity. In recent years, unprocessed salts, such as sea salt and mineral salts like Himalayan pink salt, which is a personal favorite, have become more popular. While mineral salts are wonderful sources of trace minerals such as calcium, magnesium, phosphorus, potassium and vanadium, they may leave you short on iodine since it is not added. In years past, iodine was also added to flour, but has since been replaced with bromide and chlorine, which only exacerbates the problem. As noted by Teitelbaum, chlorine further depletes your body of iodine.20 The most common symptoms/outcomes of iodine deficiency include:21 Cancer: Your iodine intake is directly tied to your breast health because this mineral provides a host of antioxidant benefits. Iodine deficiencies are linked to both breast cancer and thyroid cancer. The good news is iodine is involved in apoptosis — programmed cell death that is necessary for the development of new cells and the elimination of diseased cells. Fatigue and weakness: Because iodine is important for your body's energy production, a lack of it can cause you to feel fatigued and sleepy. Its absence may also cause you to feel cranky and moody. Goiter: Simply stated, a goiter is abnormal swelling of your thyroid gland due to insufficient iodine. Not only will a goiter cause a noticeable protrusion at the base of your neck, but more serious types may result in a cough and may even make it difficult for you to breathe and swallow. Infertility: Given its importance for regulating your thyroid function and hormones, iodine also plays a role in infertility. Other concerns: Because iodine is crucial for proper thyroid function, a lack of it can trigger hypothyroidism. An underactive thyroid gland can cause constipation, dry skin, fatigue, hair loss and unexpected weight gain, among other symptoms. Given the increasing rates of thyroid deficiencies worldwide, especially in developed countries, you'd be wise to ensure you are getting sufficient daily amounts of iodine. While I do not recommend table salt because it has been stripped of many of its nutrients, there are plenty of healthy sources for iodine. If for any reason you are not able to consume any of those foods, talk to your doctor about taking a high-quality iodine supplement. This vital mineral is much too important to ignore. If you have any symptoms of iodine deficiency, you can take one or both of the following actions to determine your iodine status: As explained in the video above, conduct a simple skin test at home using an orange-colored iodine tincture Ask your health practitioner to check your iodine level using an iodine-loading test or through bloodwork

[fishermariawo]

Keto and Type 2 Diabetes

If you think of Type 2 diabetes as carbohydrate intolerance, the natural dietary response should be to restrict the offending dietary component. And when this occurs—when diabetic patients restrict carbs—their symptoms improve, often to a greater degree than diabetic patients on other diets. Keto restricts more carbs than even other low-carb diets, so on the face of things, keto seems great for diabetes. 

Let’s take a closer look. What are some common features of type 2 diabetes?

Insulin resistance: Your cells don’t respond as strongly to insulin, and you need more to produce the desired effect.

Hyperinsulinemia: Your insulin levels are always elevated. This inhibits you from releasing fatty acids from your body fat to be burned for energy.

Hyperglycemia: Because you’re not very good at using insulin to remove glucose from the blood, you often have high blood sugar—especially after eating. In fact, postprandial blood glucose is the most common way to diagnose type 2 diabetes.

Excess body fat: Gaining weight often leads to type 2 diabetes.

How does keto affect those symptoms?

Insulin resistance: It depends. Keto can actually induce physiological insulin resistance, whereby the tissues become resistant to insulin so that the small amount of glucose you have in your blood is diverted to the areas of the brain that can’t use ketones. This is normal, not pathological, and doesn’t lead to hyperinsulinemia. If you’re losing weight on keto, your insulin sensitivity will improve.

Hyperinsulinemia: Keto lowers insulin levels. For ketosis to even occur, insulin must be low.

Hyperglycemia: It’s hard to spike blood sugar when you’re not eating carbs.

Excess body weight: Keto is an effective way to lose weight.

So far, so good. Theoretically, keto should work really well for people with type 2 diabetes. How does it work in real life folks with type 2 diabetes, though?

In 2005, researchers gathered 28 overweight patients with type 2 diabetes and placed them on a ketogenic diet with fewer than 20 g of carbs per day. Seven patients dropped out; 21 completed the 16 week study. Those who completed it had great results:

Body weight dropped by 6.6%, almost 20 pounds.

HbA1c dropped by 16%.

Triglycerides dropped by 42%.

Ten patients reduced their medications. Seven dropped them entirely. In only 16 weeks.

This was a pilot study without a control group, so it can’t be cited to directly compare keto to other diets. But it clearly worked.

In another study, researchers directly compared keto to low-glycemic/carb. They took 84 obese patients with type 2 diabetes, randomly assigned them to either a ketogenic diet or a low-glycemic diet, and tracked their progress over 24 months. What happened?

Low-calorie group:

16% reduction in fasting glucose

6.9 kg bodyweight loss

0.5 reduction in HbA1c

Keto group:

20% reduction in fasting glucose

11.1 kg bodyweight loss

1.5 reduction in HbA1c

Both groups improved, but the keto group made bigger improvements, especially in HbA1c. Low-carb is good, keto might be better.

Another study compared keto to low-calorie in obese patients, about a third of whom had diabetes. This time, the patients got to choose the diet that most appealed to them. So, it wasn’t random, but it was closer to how diets work in the real world.

Both groups improved markers of glucose control and metabolic health, but the keto group saw greater improvements on every single marker measured:

Blood lipids

Body weight

Waist circumference

HbA1c

Blood glucose

Uric acid

Urea

Creatinine

The drop in blood glucose in the keto dieters was intense enough that the researchers recommended anyone interested in trying it retain medical supervision.

In addition, only among the keto group were patients able to discontinue medications.

In 2016, researchers ran a four month study comparing the effects of two diets in patients with type 2 diabetes. The first diet was your standard hypocaloric approach. The second was a very low carb ketogenic diet.

The keto group lost more body weight, more inches off their waist, and gained better control over their blood sugar. There were no adverse effects; kidney function remained stable throughout the study. Most importantly, the keto group had no trouble staying on the diet.

Maybe you’re not convinced. Maybe you’re leaning toward meeting with the dietitian your doctor has recommended. That’s fine. Many medical professionals are waking up to the potential of the ketogenic diet, so you might actually hear similar advice.

Just be aware of what else you might hear. Let’s compare keto to how a Certified Diabetic Educator would feed the “average-sized” diabetic “trying to lose weight.”

45-60 grams of carbs per meal.

15-30 grams of carbs for snacks.

At three meals and two snacks a day, you’re looking at as many as 240 grams of carbohydrates for a person with diabetes who needs to lose some weight. If you follow the authority-sanctioned “expert.”

I read that and I’m completely blown away. It’s really that bad? That’s what your average type 2 diabetic who shows up at the doctor’s office with no clue about nutrition ends up eating? It’s probably even worse than that, because 60 grams of carbs easily turns into 70.

Perhaps that educator goes on to admit that keto is great for weight loss, has been shown to improve diabetic markers, and could even help prevent diabetes if you could “keep the weight off.” But it’s too hard, too restrictive for most people to follow.

She claims that the stress of watching how many carbs you eat will be “far more detrimental to your health” than going keto will be beneficial. I don’t actually disagree with that completely. If going keto is so stressful that your every waking moment is consumed by thoughts of carbs, and you can’t stick with the diet no matter how hard you try, maybe it’s not for you. That’s okay. I’ve never said everyone has to go keto, or even that everyone can go keto. Nor have I said that once you go keto, you can’t go back or rotate higher carb days into the routine.

So, good to go?

Mostly. Any medical patient should check with their doctor before changing their diet. You may have to adjust your medications (or remove them entirely). And keeping your doctor involved and apprised of your progress could legitimize the diet—if it works. Your doctor may even start recommending the diet to other patients.

Oh, and make sure you’re eating eggs, liver, or taking extra choline. Inadequate choline in the context of a high-fat diet can lead to hepatic fat accumulation, and a fatty liver increases insulin resistance and predicts the development of type 2 diabetes.

To sum up, going keto can be an effective dietary strategy for type 2 diabetes. All the available evidence suggests to me that, as a general guideline, it’s both safe and effective.

What about you? Anyone with type 2 diabetes try going keto? What were your results? And how has it influenced your work with your physician?

Thanks for reading, everyone. Take care!

[cristinajourdanqp]

Keto and Type 2 Diabetes

If you think of Type 2 diabetes as carbohydrate intolerance, the natural dietary response should be to restrict the offending dietary component. And when this occurs—when diabetic patients restrict carbs—their symptoms improve, often to a greater degree than diabetic patients on other diets. Keto restricts more carbs than even other low-carb diets, so on the face of things, keto seems great for diabetes. 

Let’s take a closer look. What are some common features of type 2 diabetes?

Insulin resistance: Your cells don’t respond as strongly to insulin, and you need more to produce the desired effect.

Hyperinsulinemia: Your insulin levels are always elevated. This inhibits you from releasing fatty acids from your body fat to be burned for energy.

Hyperglycemia: Because you’re not very good at using insulin to remove glucose from the blood, you often have high blood sugar—especially after eating. In fact, postprandial blood glucose is the most common way to diagnose type 2 diabetes.

Excess body fat: Gaining weight often leads to type 2 diabetes.

How does keto affect those symptoms?

Insulin resistance: It depends. Keto can actually induce physiological insulin resistance, whereby the tissues become resistant to insulin so that the small amount of glucose you have in your blood is diverted to the areas of the brain that can’t use ketones. This is normal, not pathological, and doesn’t lead to hyperinsulinemia. If you’re losing weight on keto, your insulin sensitivity will improve.

Hyperinsulinemia: Keto lowers insulin levels. For ketosis to even occur, insulin must be low.

Hyperglycemia: It’s hard to spike blood sugar when you’re not eating carbs.

Excess body weight: Keto is an effective way to lose weight.

So far, so good. Theoretically, keto should work really well for people with type 2 diabetes. How does it work in real life folks with type 2 diabetes, though?

In 2005, researchers gathered 28 overweight patients with type 2 diabetes and placed them on a ketogenic diet with fewer than 20 g of carbs per day. Seven patients dropped out; 21 completed the 16 week study. Those who completed it had great results:

Body weight dropped by 6.6%, almost 20 pounds.

HbA1c dropped by 16%.

Triglycerides dropped by 42%.

Ten patients reduced their medications. Seven dropped them entirely. In only 16 weeks.

This was a pilot study without a control group, so it can’t be cited to directly compare keto to other diets. But it clearly worked.

In another study, researchers directly compared keto to low-glycemic/carb. They took 84 obese patients with type 2 diabetes, randomly assigned them to either a ketogenic diet or a low-glycemic diet, and tracked their progress over 24 months. What happened?

Low-calorie group:

16% reduction in fasting glucose

6.9 kg bodyweight loss

0.5 reduction in HbA1c

Keto group:

20% reduction in fasting glucose

11.1 kg bodyweight loss

1.5 reduction in HbA1c

Both groups improved, but the keto group made bigger improvements, especially in HbA1c. Low-carb is good, keto might be better.

Another study compared keto to low-calorie in obese patients, about a third of whom had diabetes. This time, the patients got to choose the diet that most appealed to them. So, it wasn’t random, but it was closer to how diets work in the real world.

Both groups improved markers of glucose control and metabolic health, but the keto group saw greater improvements on every single marker measured:

Blood lipids

Body weight

Waist circumference

HbA1c

Blood glucose

Uric acid

Urea

Creatinine

The drop in blood glucose in the keto dieters was intense enough that the researchers recommended anyone interested in trying it retain medical supervision.

In addition, only among the keto group were patients able to discontinue medications.

In 2016, researchers ran a four month study comparing the effects of two diets in patients with type 2 diabetes. The first diet was your standard hypocaloric approach. The second was a very low carb ketogenic diet.

The keto group lost more body weight, more inches off their waist, and gained better control over their blood sugar. There were no adverse effects; kidney function remained stable throughout the study. Most importantly, the keto group had no trouble staying on the diet.

Maybe you’re not convinced. Maybe you’re leaning toward meeting with the dietitian your doctor has recommended. That’s fine. Many medical professionals are waking up to the potential of the ketogenic diet, so you might actually hear similar advice.

Just be aware of what else you might hear. Let’s compare keto to how a Certified Diabetic Educator would feed the “average-sized” diabetic “trying to lose weight.”

45-60 grams of carbs per meal.

15-30 grams of carbs for snacks.

At three meals and two snacks a day, you’re looking at as many as 240 grams of carbohydrates for a person with diabetes who needs to lose some weight. If you follow the authority-sanctioned “expert.”

I read that and I’m completely blown away. It’s really that bad? That’s what your average type 2 diabetic who shows up at the doctor’s office with no clue about nutrition ends up eating? It’s probably even worse than that, because 60 grams of carbs easily turns into 70.

Perhaps that educator goes on to admit that keto is great for weight loss, has been shown to improve diabetic markers, and could even help prevent diabetes if you could “keep the weight off.” But it’s too hard, too restrictive for most people to follow.

She claims that the stress of watching how many carbs you eat will be “far more detrimental to your health” than going keto will be beneficial. I don’t actually disagree with that completely. If going keto is so stressful that your every waking moment is consumed by thoughts of carbs, and you can’t stick with the diet no matter how hard you try, maybe it’s not for you. That’s okay. I’ve never said everyone has to go keto, or even that everyone can go keto. Nor have I said that once you go keto, you can’t go back or rotate higher carb days into the routine.

So, good to go?

Mostly. Any medical patient should check with their doctor before changing their diet. You may have to adjust your medications (or remove them entirely). And keeping your doctor involved and apprised of your progress could legitimize the diet—if it works. Your doctor may even start recommending the diet to other patients.

Oh, and make sure you’re eating eggs, liver, or taking extra choline. Inadequate choline in the context of a high-fat diet can lead to hepatic fat accumulation, and a fatty liver increases insulin resistance and predicts the development of type 2 diabetes.

To sum up, going keto can be an effective dietary strategy for type 2 diabetes. All the available evidence suggests to me that, as a general guideline, it’s both safe and effective.

What about you? Anyone with type 2 diabetes try going keto? What were your results? And how has it influenced your work with your physician?

Thanks for reading, everyone. Take care!

[milenasanchezmk]

Keto and Type 2 Diabetes

If you think of Type 2 diabetes as carbohydrate intolerance, the natural dietary response should be to restrict the offending dietary component. And when this occurs—when diabetic patients restrict carbs—their symptoms improve, often to a greater degree than diabetic patients on other diets. Keto restricts more carbs than even other low-carb diets, so on the face of things, keto seems great for diabetes. 

Let’s take a closer look. What are some common features of type 2 diabetes?

Insulin resistance: Your cells don’t respond as strongly to insulin, and you need more to produce the desired effect.

Hyperinsulinemia: Your insulin levels are always elevated. This inhibits you from releasing fatty acids from your body fat to be burned for energy.

Hyperglycemia: Because you’re not very good at using insulin to remove glucose from the blood, you often have high blood sugar—especially after eating. In fact, postprandial blood glucose is the most common way to diagnose type 2 diabetes.

Excess body fat: Gaining weight often leads to type 2 diabetes.

How does keto affect those symptoms?

Insulin resistance: It depends. Keto can actually induce physiological insulin resistance, whereby the tissues become resistant to insulin so that the small amount of glucose you have in your blood is diverted to the areas of the brain that can’t use ketones. This is normal, not pathological, and doesn’t lead to hyperinsulinemia. If you’re losing weight on keto, your insulin sensitivity will improve.

Hyperinsulinemia: Keto lowers insulin levels. For ketosis to even occur, insulin must be low.

Hyperglycemia: It’s hard to spike blood sugar when you’re not eating carbs.

Excess body weight: Keto is an effective way to lose weight.

So far, so good. Theoretically, keto should work really well for people with type 2 diabetes. How does it work in real life folks with type 2 diabetes, though?

In 2005, researchers gathered 28 overweight patients with type 2 diabetes and placed them on a ketogenic diet with fewer than 20 g of carbs per day. Seven patients dropped out; 21 completed the 16 week study. Those who completed it had great results:

Body weight dropped by 6.6%, almost 20 pounds.

HbA1c dropped by 16%.

Triglycerides dropped by 42%.

Ten patients reduced their medications. Seven dropped them entirely. In only 16 weeks.

This was a pilot study without a control group, so it can’t be cited to directly compare keto to other diets. But it clearly worked.

In another study, researchers directly compared keto to low-glycemic/carb. They took 84 obese patients with type 2 diabetes, randomly assigned them to either a ketogenic diet or a low-glycemic diet, and tracked their progress over 24 months. What happened?

Low-calorie group:

16% reduction in fasting glucose

6.9 kg bodyweight loss

0.5 reduction in HbA1c

Keto group:

20% reduction in fasting glucose

11.1 kg bodyweight loss

1.5 reduction in HbA1c

Both groups improved, but the keto group made bigger improvements, especially in HbA1c. Low-carb is good, keto might be better.

Another study compared keto to low-calorie in obese patients, about a third of whom had diabetes. This time, the patients got to choose the diet that most appealed to them. So, it wasn’t random, but it was closer to how diets work in the real world.

Both groups improved markers of glucose control and metabolic health, but the keto group saw greater improvements on every single marker measured:

Blood lipids

Body weight

Waist circumference

HbA1c

Blood glucose

Uric acid

Urea

Creatinine

The drop in blood glucose in the keto dieters was intense enough that the researchers recommended anyone interested in trying it retain medical supervision.

In addition, only among the keto group were patients able to discontinue medications.

In 2016, researchers ran a four month study comparing the effects of two diets in patients with type 2 diabetes. The first diet was your standard hypocaloric approach. The second was a very low carb ketogenic diet.

The keto group lost more body weight, more inches off their waist, and gained better control over their blood sugar. There were no adverse effects; kidney function remained stable throughout the study. Most importantly, the keto group had no trouble staying on the diet.

Maybe you’re not convinced. Maybe you’re leaning toward meeting with the dietitian your doctor has recommended. That’s fine. Many medical professionals are waking up to the potential of the ketogenic diet, so you might actually hear similar advice.

Just be aware of what else you might hear. Let’s compare keto to how a Certified Diabetic Educator would feed the “average-sized” diabetic “trying to lose weight.”

45-60 grams of carbs per meal.

15-30 grams of carbs for snacks.

At three meals and two snacks a day, you’re looking at as many as 240 grams of carbohydrates for a person with diabetes who needs to lose some weight. If you follow the authority-sanctioned “expert.”

I read that and I’m completely blown away. It’s really that bad? That’s what your average type 2 diabetic who shows up at the doctor’s office with no clue about nutrition ends up eating? It’s probably even worse than that, because 60 grams of carbs easily turns into 70.

Perhaps that educator goes on to admit that keto is great for weight loss, has been shown to improve diabetic markers, and could even help prevent diabetes if you could “keep the weight off.” But it’s too hard, too restrictive for most people to follow.

She claims that the stress of watching how many carbs you eat will be “far more detrimental to your health” than going keto will be beneficial. I don’t actually disagree with that completely. If going keto is so stressful that your every waking moment is consumed by thoughts of carbs, and you can’t stick with the diet no matter how hard you try, maybe it’s not for you. That’s okay. I’ve never said everyone has to go keto, or even that everyone can go keto. Nor have I said that once you go keto, you can’t go back or rotate higher carb days into the routine.

So, good to go?

Mostly. Any medical patient should check with their doctor before changing their diet. You may have to adjust your medications (or remove them entirely). And keeping your doctor involved and apprised of your progress could legitimize the diet—if it works. Your doctor may even start recommending the diet to other patients.

Oh, and make sure you’re eating eggs, liver, or taking extra choline. Inadequate choline in the context of a high-fat diet can lead to hepatic fat accumulation, and a fatty liver increases insulin resistance and predicts the development of type 2 diabetes.

To sum up, going keto can be an effective dietary strategy for type 2 diabetes. All the available evidence suggests to me that, as a general guideline, it’s both safe and effective.

What about you? Anyone with type 2 diabetes try going keto? What were your results? And how has it influenced your work with your physician?

Thanks for reading, everyone. Take care!

[watsonrodriquezie]

Keto and Type 2 Diabetes

If you think of Type 2 diabetes as carbohydrate intolerance, the natural dietary response should be to restrict the offending dietary component. And when this occurs—when diabetic patients restrict carbs—their symptoms improve, often to a greater degree than diabetic patients on other diets. Keto restricts more carbs than even other low-carb diets, so on the face of things, keto seems great for diabetes. 

Let’s take a closer look. What are some common features of type 2 diabetes?

Insulin resistance: Your cells don’t respond as strongly to insulin, and you need more to produce the desired effect.

Hyperinsulinemia: Your insulin levels are always elevated. This inhibits you from releasing fatty acids from your body fat to be burned for energy.

Hyperglycemia: Because you’re not very good at using insulin to remove glucose from the blood, you often have high blood sugar—especially after eating. In fact, postprandial blood glucose is the most common way to diagnose type 2 diabetes.

Excess body fat: Gaining weight often leads to type 2 diabetes.

How does keto affect those symptoms?

Insulin resistance: It depends. Keto can actually induce physiological insulin resistance, whereby the tissues become resistant to insulin so that the small amount of glucose you have in your blood is diverted to the areas of the brain that can’t use ketones. This is normal, not pathological, and doesn’t lead to hyperinsulinemia. If you’re losing weight on keto, your insulin sensitivity will improve.

Hyperinsulinemia: Keto lowers insulin levels. For ketosis to even occur, insulin must be low.

Hyperglycemia: It’s hard to spike blood sugar when you’re not eating carbs.

Excess body weight: Keto is an effective way to lose weight.

So far, so good. Theoretically, keto should work really well for people with type 2 diabetes. How does it work in real life folks with type 2 diabetes, though?

In 2005, researchers gathered 28 overweight patients with type 2 diabetes and placed them on a ketogenic diet with fewer than 20 g of carbs per day. Seven patients dropped out; 21 completed the 16 week study. Those who completed it had great results:

Body weight dropped by 6.6%, almost 20 pounds.

HbA1c dropped by 16%.

Triglycerides dropped by 42%.

Ten patients reduced their medications. Seven dropped them entirely. In only 16 weeks.

This was a pilot study without a control group, so it can’t be cited to directly compare keto to other diets. But it clearly worked.

In another study, researchers directly compared keto to low-glycemic/carb. They took 84 obese patients with type 2 diabetes, randomly assigned them to either a ketogenic diet or a low-glycemic diet, and tracked their progress over 24 months. What happened?

Low-calorie group:

16% reduction in fasting glucose

6.9 kg bodyweight loss

0.5 reduction in HbA1c

Keto group:

20% reduction in fasting glucose

11.1 kg bodyweight loss

1.5 reduction in HbA1c

Both groups improved, but the keto group made bigger improvements, especially in HbA1c. Low-carb is good, keto might be better.

Another study compared keto to low-calorie in obese patients, about a third of whom had diabetes. This time, the patients got to choose the diet that most appealed to them. So, it wasn’t random, but it was closer to how diets work in the real world.

Both groups improved markers of glucose control and metabolic health, but the keto group saw greater improvements on every single marker measured:

Blood lipids

Body weight

Waist circumference

HbA1c

Blood glucose

Uric acid

Urea

Creatinine

The drop in blood glucose in the keto dieters was intense enough that the researchers recommended anyone interested in trying it retain medical supervision.

In addition, only among the keto group were patients able to discontinue medications.

In 2016, researchers ran a four month study comparing the effects of two diets in patients with type 2 diabetes. The first diet was your standard hypocaloric approach. The second was a very low carb ketogenic diet.

The keto group lost more body weight, more inches off their waist, and gained better control over their blood sugar. There were no adverse effects; kidney function remained stable throughout the study. Most importantly, the keto group had no trouble staying on the diet.

Maybe you’re not convinced. Maybe you’re leaning toward meeting with the dietitian your doctor has recommended. That’s fine. Many medical professionals are waking up to the potential of the ketogenic diet, so you might actually hear similar advice.

Just be aware of what else you might hear. Let’s compare keto to how a Certified Diabetic Educator would feed the “average-sized” diabetic “trying to lose weight.”

45-60 grams of carbs per meal.

15-30 grams of carbs for snacks.

At three meals and two snacks a day, you’re looking at as many as 240 grams of carbohydrates for a person with diabetes who needs to lose some weight. If you follow the authority-sanctioned “expert.”

I read that and I’m completely blown away. It’s really that bad? That’s what your average type 2 diabetic who shows up at the doctor’s office with no clue about nutrition ends up eating? It’s probably even worse than that, because 60 grams of carbs easily turns into 70.

Perhaps that educator goes on to admit that keto is great for weight loss, has been shown to improve diabetic markers, and could even help prevent diabetes if you could “keep the weight off.” But it’s too hard, too restrictive for most people to follow.

She claims that the stress of watching how many carbs you eat will be “far more detrimental to your health” than going keto will be beneficial. I don’t actually disagree with that completely. If going keto is so stressful that your every waking moment is consumed by thoughts of carbs, and you can’t stick with the diet no matter how hard you try, maybe it’s not for you. That’s okay. I’ve never said everyone has to go keto, or even that everyone can go keto. Nor have I said that once you go keto, you can’t go back or rotate higher carb days into the routine.

So, good to go?

Mostly. Any medical patient should check with their doctor before changing their diet. You may have to adjust your medications (or remove them entirely). And keeping your doctor involved and apprised of your progress could legitimize the diet—if it works. Your doctor may even start recommending the diet to other patients.

Oh, and make sure you’re eating eggs, liver, or taking extra choline. Inadequate choline in the context of a high-fat diet can lead to hepatic fat accumulation, and a fatty liver increases insulin resistance and predicts the development of type 2 diabetes.

To sum up, going keto can be an effective dietary strategy for type 2 diabetes. All the available evidence suggests to me that, as a general guideline, it’s both safe and effective.

What about you? Anyone with type 2 diabetes try going keto? What were your results? And how has it influenced your work with your physician?

Thanks for reading, everyone. Take care!

[lindafrancois]

Benefits of Plant-Based Eating in Kidney Disease, Part 1

Traditionally, plant-based diets have been considered the wrong choice for some patients with chronic kidney disease (CKD) due to their high potassium content. However, recent studies show plant-based diets may slow the progression of kidney disease and have other benefits for overall health.1 In this first part of a two-part series, we’ll discuss benefits of a plant-based diet in CKD, including its effects on weight, blood pressure, diabetes and inflammation.

Weight

There are lower rates of obesity and overweight among vegetarians in the general population.2 One diet and weight researcher, Mozaffarian, and team found that eating plant-based foods did not contribute to weight gain.3 Studies have also found that eating a vegetarian diet unrestricted in calories for more than four weeks was associated with an average weight loss of 7.5 pounds.4 More research is needed on the effects of plant-based diets on body weight, specifically in people with CKD.

Blood Pressure

Diets like the Dietary Approaches to Stop Hypertension (DASH), which include high intake of fruits and vegetables, are recommended to improve blood pressure in the general population.2 There are limited studies that include CKD patients. One study, by Goraya and others, compared the treatment of metabolic acidosis with sodium bicarbonate tablets to a base-producing fruits and vegetables diet in people with stage 4 CKD.5 In addition to the fruits and vegetables diet improving metabolic acidosis, systolic blood pressure was lower compared to the group treated with sodium bicarbonate at 1 year.

Diabetes

Insulin resistance is a risk factor for cardiovascular disease.2 Insulin resistance is common in all stages of CKD. In a population of people with diabetes, ovo-lacto-vegetarians (vegetarians whose diet includes dairy products, eggs, vegetables, fruits, grains and nuts) showed higher insulin sensitivity compared to the meat eaters and the degree of sensitivity correlated with years following a vegetarian diet.6 A review of several studies on people with diabetes found that a vegetarian diet combined with exercise was associated with a reduction in the use of glucose-lowering medications and hemoglobin A1c.7 There are few studies including CKD patients. A small study found that after three months following a plant-based protein diet, fasting glucose levels were reduced in patients with CKD stages 4-5.8

Inflammation

Uremic toxins are produced during the breakdown of amino acids. Normally, the toxins are removed by the kidneys, but in people with CKD the toxins build up in the blood.9 The toxins contribute to inflammation and oxidative stress and increase risk for cardiovascular disease and insulin resistance. Production of uremic toxins are affected by the diet. A diet high in animal protein produces more uremic toxins. A diet high in plant protein can reduce the levels of uremic toxins. Researcher Wu and team found that in dialysis patients, a vegetarian diet was associated with lower serum blood urea nitrogen, creatinine and C-reactive protein.10

Summary

Plant-based diets have been studied more in the general population and have been found to aid in weight loss, blood pressure control, diabetes control and inflammation. There are some studies that include people with CKD that have found the same benefits as in the general population. So, keep eating those fruits and vegetables! A plant-based diet may help people with CKD maintain a healthy weight, lower blood pressure and glucose levels, and help decrease inflammation.

Look for Part 2 in this series that discusses a condition called metabolic acidosis and how plant-based diets can improve it.

References:

What is a Plant-based Diet, and Is it Good for Your Kidneys? National Kidney Foundation. Accessed March 3, 2021. Reviewed August 18, 2018. https://www.kidney.org/atoz/content/what-plant-based-diet-and-it-good-kidney-disease.

Vegetarian diet and chronic kidney disease. Chauveau et al. Nephrology Dialysis Transplantation. 2019, 34:199-207. https://academic.oup.com/ndt/article/34/2/199/5049714.

Changes in diet and lifestyle and long-term weight gain in women and men. Mozaffarian et al. New England Journal of Medicine. 2011, 364:2392-2404.

A systemic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets. Barnard et al. Journal of the Academy of Nutrition and Dietetics. 2015, 115:954-969.

A Comparison of Treating Metabolic Acidosis in CKD Stage 4 Hypertensive Kidney Disease with Fruits and Vegetables or Sodium Bicarbonate. Goraya et al. Clinical Journal of the American Society of Nephrology. 2017, 8(3):371-381. https://cjasn.asnjournals.org/content/clinjasn/8/3/371.full.pdf?with-ds=yes.

Insulin sensitivity in Chinese ovo-lactovegetarians compared with omnivores. Kuo et al. European Journal of Clinical Nutrition. 2004, 58, 312-316.

Vegetarian diets and glycemic control in diabetes: A systemic review and meta-analysis. Yokoyama et al. Cardiovascular, Diagnosis, and Therapy. 2014, 4, 373-382.

Low protein diet in uremia: effects on glucose metabolism and energy production rate. Rigalleau et al. Kidney International. 1997, 51:1222-1227.

Vegetable-based diets for chronic kidney disease? It is time to reconsider. Cases et al. Nutrients. 2019, 11, 1263. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627351/pdf/nutrients-11-01263.pdf.

Nutritional status of vegetarians on maintenance hemodialysis. Wu et al. Nephrology (Carlton). 2011, 16, 582-587.

Additional Kidney Diet Resources

Visit DaVita.com and explore these diet and nutrition resources:

DaVita Food Analyzer

DaVita Dining Out Guides

Today’s Kidney Diet Cookbooks

DaVita Kidney-Friendly Recipes

Diet and Nutrition Articles                                                       

Diet and Nutrition Videos

Kidney Smart® Virtual Classes

This article is for informational purposes only and is not a substitute for medical advice or treatment. Consult your physician and dietitian regarding your specific diagnosis, treatment, diet and health questions.

Benefits of Plant-Based Eating in Kidney Disease, Part 1 published first on https://dietariouspage.tumblr.com/

[cynthiamwashington]

Keto and Type 2 Diabetes

If you think of Type 2 diabetes as carbohydrate intolerance, the natural dietary response should be to restrict the offending dietary component. And when this occurs—when diabetic patients restrict carbs—their symptoms improve, often to a greater degree than diabetic patients on other diets. Keto restricts more carbs than even other low-carb diets, so on the face of things, keto seems great for diabetes. 

Let’s take a closer look. What are some common features of type 2 diabetes?

Insulin resistance: Your cells don’t respond as strongly to insulin, and you need more to produce the desired effect.

Hyperinsulinemia: Your insulin levels are always elevated. This inhibits you from releasing fatty acids from your body fat to be burned for energy.

Hyperglycemia: Because you’re not very good at using insulin to remove glucose from the blood, you often have high blood sugar—especially after eating. In fact, postprandial blood glucose is the most common way to diagnose type 2 diabetes.

Excess body fat: Gaining weight often leads to type 2 diabetes.

How does keto affect those symptoms?

Insulin resistance: It depends. Keto can actually induce physiological insulin resistance, whereby the tissues become resistant to insulin so that the small amount of glucose you have in your blood is diverted to the areas of the brain that can’t use ketones. This is normal, not pathological, and doesn’t lead to hyperinsulinemia. If you’re losing weight on keto, your insulin sensitivity will improve.

Hyperinsulinemia: Keto lowers insulin levels. For ketosis to even occur, insulin must be low.

Hyperglycemia: It’s hard to spike blood sugar when you’re not eating carbs.

Excess body weight: Keto is an effective way to lose weight.

So far, so good. Theoretically, keto should work really well for people with type 2 diabetes. How does it work in real life folks with type 2 diabetes, though?

In 2005, researchers gathered 28 overweight patients with type 2 diabetes and placed them on a ketogenic diet with fewer than 20 g of carbs per day. Seven patients dropped out; 21 completed the 16 week study. Those who completed it had great results:

Body weight dropped by 6.6%, almost 20 pounds.

HbA1c dropped by 16%.

Triglycerides dropped by 42%.

Ten patients reduced their medications. Seven dropped them entirely. In only 16 weeks.

This was a pilot study without a control group, so it can’t be cited to directly compare keto to other diets. But it clearly worked.

In another study, researchers directly compared keto to low-glycemic/carb. They took 84 obese patients with type 2 diabetes, randomly assigned them to either a ketogenic diet or a low-glycemic diet, and tracked their progress over 24 months. What happened?

Low-calorie group:

16% reduction in fasting glucose

6.9 kg bodyweight loss

0.5 reduction in HbA1c

Keto group:

20% reduction in fasting glucose

11.1 kg bodyweight loss

1.5 reduction in HbA1c

Both groups improved, but the keto group made bigger improvements, especially in HbA1c. Low-carb is good, keto might be better.

Another study compared keto to low-calorie in obese patients, about a third of whom had diabetes. This time, the patients got to choose the diet that most appealed to them. So, it wasn’t random, but it was closer to how diets work in the real world.

Both groups improved markers of glucose control and metabolic health, but the keto group saw greater improvements on every single marker measured:

Blood lipids

Body weight

Waist circumference

HbA1c

Blood glucose

Uric acid

Urea

Creatinine

The drop in blood glucose in the keto dieters was intense enough that the researchers recommended anyone interested in trying it retain medical supervision.

In addition, only among the keto group were patients able to discontinue medications.

In 2016, researchers ran a four month study comparing the effects of two diets in patients with type 2 diabetes. The first diet was your standard hypocaloric approach. The second was a very low carb ketogenic diet.

The keto group lost more body weight, more inches off their waist, and gained better control over their blood sugar. There were no adverse effects; kidney function remained stable throughout the study. Most importantly, the keto group had no trouble staying on the diet.

Maybe you’re not convinced. Maybe you’re leaning toward meeting with the dietitian your doctor has recommended. That’s fine. Many medical professionals are waking up to the potential of the ketogenic diet, so you might actually hear similar advice.

Just be aware of what else you might hear. Let’s compare keto to how a Certified Diabetic Educator would feed the “average-sized” diabetic “trying to lose weight.”

45-60 grams of carbs per meal.

15-30 grams of carbs for snacks.

At three meals and two snacks a day, you’re looking at as many as 240 grams of carbohydrates for a person with diabetes who needs to lose some weight. If you follow the authority-sanctioned “expert.”

I read that and I’m completely blown away. It’s really that bad? That’s what your average type 2 diabetic who shows up at the doctor’s office with no clue about nutrition ends up eating? It’s probably even worse than that, because 60 grams of carbs easily turns into 70.

Perhaps that educator goes on to admit that keto is great for weight loss, has been shown to improve diabetic markers, and could even help prevent diabetes if you could “keep the weight off.” But it’s too hard, too restrictive for most people to follow.

She claims that the stress of watching how many carbs you eat will be “far more detrimental to your health” than going keto will be beneficial. I don’t actually disagree with that completely. If going keto is so stressful that your every waking moment is consumed by thoughts of carbs, and you can’t stick with the diet no matter how hard you try, maybe it’s not for you. That’s okay. I’ve never said everyone has to go keto, or even that everyone can go keto. Nor have I said that once you go keto, you can’t go back or rotate higher carb days into the routine.

So, good to go?

Mostly. Any medical patient should check with their doctor before changing their diet. You may have to adjust your medications (or remove them entirely). And keeping your doctor involved and apprised of your progress could legitimize the diet—if it works. Your doctor may even start recommending the diet to other patients.

Oh, and make sure you’re eating eggs, liver, or taking extra choline. Inadequate choline in the context of a high-fat diet can lead to hepatic fat accumulation, and a fatty liver increases insulin resistance and predicts the development of type 2 diabetes.

To sum up, going keto can be an effective dietary strategy for type 2 diabetes. All the available evidence suggests to me that, as a general guideline, it’s both safe and effective.

What about you? Anyone with type 2 diabetes try going keto? What were your results? And how has it influenced your work with your physician?

Thanks for reading, everyone. Take care!

The post Keto and Type 2 Diabetes appeared first on Mark's Daily Apple.

Article source here:Marks’s Daily Apple

[ashsfranklin]

Dog Kidney Diet

Kidney disease and kidney failure are common in dogs. One of the first signs is that your dog drinks more urine and takes days to stay outdoors. This is because dogs with kidney disease mean their urine, which means a lot of urine, so thirst and dehydration can not be concentrated.

When kidney function declines, dog's blood and tissues can leave chemical waste, such as ammonia and nitric acid. This is called urea. Uremia was measured by measuring urea nitrogen (BUN), creatinine and electrolytes.

Protein and kidneys

Traditionally, veterinarians have proposed to limit protein intake because of the poor metabolism of proteins by dogs with renal failure. Proteins give a high nitrogen load and can exert additional pressure on the liver and kidneys.

The problem is that most commercial pet foods are made of poor quality proteins that are not easily digested or used and will tax the kidneys. In order to get good quality and easily digestible protein in your dog, a new diet must be followed. Bunkers are not a good choice for these dogs.

Another reason is that kidney disease may worsen in dogs with kidney failure, with little moisture in dry food (15-20% versus 80-85% fresh food). Dry your dog dry, dry, make him sick - like hangover. If he gets a healthy diet, he will get more water.

Finally, croquettes filled with preservatives, artificial colors, synthetic additives - all of which must be excreted by the kidneys and cause more stress. Like the skin, the kidneys are part of the body's own body cleansers.

If your dog has kidney failure, one of the most important things you can do for him is rub it and give it fresh food. About Reducing the Protein Content in the Diet, Iridium. Don Hamilton, homeopathic veterinarian, is:

In general, if there are signs of kidney disease, the protein level should be reduced. This is wrong for most animals. Protein reduction has little effect on the progression of kidney disease. In fact, reducing the protein content of the diet reduces the reduction of protein and protein-related non-protein (glomerular filtration rate), thereby reducing the filtration of reduced toksin secretion. (In rats, glomerular filtration limits the protein, whereas a low-protein diet prevents the development of renal failure.) Although this has not been confirmed by dogs or cats, these data are used. Carnivores, while rats are predominantly herbivores, a difference that would explain the different needs of the protein).

Easy Digestible Protein

Eggs are highly digestible protein and must be a good part of your dog's diet. Milk proteins can also be easily digested - if they produce dairy products, they must come from sources that can not be autoclaved, if possible. Poultry are also easier to digest than red meat.

Third, fresh food is more important than commercial food, especially when it comes to chronic diseases.

[thesudanarchives]

Combine Gelatin with 5 Components to Assist Your Knee and Again Ache Disappear

assist your knee and again ache disappear

- Homemade medicine

Combine Gelatin with 5 Components to Assist Your Knee and Again Ache Disappear

I've at all times thought-about it to be the reality that everybody can truly really feel wonderful irrespective of the age they've.

However what truly bothered me is the truth that some folks take into account the ‘stiffness and soreness of joint ache’ to be only a regular look of the method of ageing.

The best way that we now have handled the physique throughout our life is linked to the best way that we now really feel daily and to our age.

assist your knee and again ache disappear

You also needs to know that there are some primary culprits for the the explanation why the physique turns into stiffens and turns into tougher with time, and it's not associated to the method of ageing. Listed below are a number of the primary causes for that:

5 REASONS FOR YOUR PAIN and STIFFNESS

REPRESSION: quite a few researches have confirmed that the origin of the ache can be emotional or psychological. Our feelings are being held on by our personal muscle mass, within the repression act and never each single ache is actually bodily. Muscle rigidity is definitely being brought on by emotional, repressed or psychological stress that pertains to persistent ache.

INACTIVITY: if you wish to preserve the sensation of being versatile and free – one of the best factor for that is the motion of the physique. Being energetic and utilizing the muscle mass, warms up the tissues they usually get in a extra fluid situation. But when we don't use or transfer the muscle mass in days or perhaps weeks – on this case it ends in stiffness. There are lots of different issues which can be associated to inactivity and lack of train, reminiscent of accelerating the method of ageing and likewise it's the primary cause for a lot of situations associated to age like musculoskeletal problems, sort 2 diabetes, weight problems and heart problems.

TRAUMA: it is extremely normal to contemplate as the principle wrongdoer –the method of ageing for the ache and ache that we are literally feeling, however on the off likelihood that you've got suffered some harm previously, the ache and ache could be a end result from a badly handled earlier harm or trauma. So stiffness may a end result from a trauma harm which might truly be energetic contained in the physique for longer time.

Related content material: assist your knee and again ache disappear:

TRICKS TO KEEP AWAY FROM COUGHS AND COLDS

THE BENEFITS OF SOURDOUGH BREAD

HAIR LOSS, WEAK NAILS AND INSOMNIA? FIND OUT THE PROBLEM.

CONTACTIVE MOVEMENT: making unsuitable actions with the physique is definitely worse than not being energetic in any respect. In case you might be experiencing muscle stiffness after understanding can be prompted as a consequence of little tearing of the fibers of the muscle or low stage micro trauma because of the stress issue of the exercise routine. So it is extremely vital to do all of the workout routines in an accurate means and likewise to not over –practice. It isn't beneficial to do greater than regular and it doesn't imply that you'll obtain sooner outcomes with working high-intensity workout routines. Additionally it's good to have a pleasant steadiness within the life-style and likewise carry out different actions like core work like pilates and therapeutic yoga flows.

In addition to discovering the principle wrongdoer of the stiffness and the ache you feel, you can even embrace some useful meals in your weight-reduction plan that may enhance your well being situation and likewise restore harm, lower irritation, and heal your joints.

FUNCTIONAL FOODS FOR JOINT PAIN

Quite a few completely different meals might be extremely useful in case of occasional joint ache or extra extreme persistent case of arthritis. GELATIN is taken into account as the most well-liked one. Right here is a simple and quick juice recipe:

2 cups natural coconut milk

1 teaspoon natural ginger powder

1 tablespoon uncooked natural honey

1 natural cucumber, juiced

2 tablespoons natural gelatin

1 teaspoon natural turmeric powder (add a pinch of black pepper)

Mix all of the components collectively and eat cooled.

WHAT IS GELATIN EXACTLY?

Easy and fast: gelatin is in a normal sense ‘cooked collagen’. In the usual process of creatig naturally made bone broth you might be concentrating all you’re cooking essentialness on emptying the wondrous constant glycine, proline, collagen, and glutamine from the bones and tendons. You might discover the gel-like traits of the cooked collagen (likewise known as gelatin) whenever you quiet down the naturally made broth.

Collagen is our richest protein within the physique, notably what’s widespread as type 1 collagen – which is contained in our ligaments, veins, muscle mass, bones, pores and skin, and digestive system. Collagen is the factor that helps give our pores and skin essentialness: elasticity, high quality, and restoration. Regarding our joints and ligaments, collagen presents the glue that capabilities to maintain the physique collectively.

As we become old our regular collagen creation diminishes. It may reduce generously speedier on the off likelihood that we aren’t following a clear weight-reduction plan and on the off likelihood that we expel setting apart two or three minutes for sweeping lifestyle hones that breaker your passable relaxation, stress affiliation, each day motion, and applicable hydration. The speed at which our pores and skin wrinkles and hangs may be invigorated and our joints might twist up actually weaker in perspective of a decreasing in sound ligament.

Within the occasion that you've got an inclination that you've got a plan of action of “skeleton legs”, which really feel extra stable and trigger you torment whereas amidst headway – this could be a wise pointer for misplaced collagen. After we lose collagen, our tendons are by no means once more shifting effortlessly.

Transfer with out torment by concentrating on collagen! Add this correcting advanced protein to your weight-reduction plan, take into account it including oil to a squeaky entryway pivot. Collagen makes an attempt to allow your joints to maneuver all of the extra effortlessly and with out the torment. Research are despite watching collagen to be a persuading remedy framework in osteoarthritis and different joint problems and ache.

TYPES and SOURCES OF COLLAGEN

You might want to know that there are over 16 distinct types of collagen which can be contained within the physique. Sorts 1,2, and three are contained in about 80-90 p.c of all these varied types. You need to keep in mind this, as a result of some meals and collagen dietary supplements include varied types of collagen. There are the highest three most essential sorts of collagen:

Kind 1: this kind is without doubt one of the strongest and likewise the richest one. Such a collagen types the pores and skin, ligaments, organs and tendons. Kind 1 is helpful for the the formation of the bones and additionally it is contained within the GI tract. Kind 1 can also be very useful in growing elasticity of the pores and skin and therapeutic of wounds.

Kind 2: this kind is helpful in constructing the cartilage and is contained within the connective tissues. Kind 2 collagen creates the cartilage that improves the well being of joints. Many consultants have found that taking sort 2 collagen could be very useful in individuals who endure from osteoarthritis and rheumatoid arthritis.

Kind three: this kind makes up the pores and skin and organs. It's generally contained together with sort 1 and it's useful and environment friendly in bettering firmness and elasticity of the pores and skin. This sort can also be useful in forming the tissues and blood vessels of the guts.

Differing types are present in varied sources of collagen, so here's a checklist of one of the best sources of collagen and their variations:

Bovine (Cow/Beef): this supply of collagen is obtained from the pores and skin, muscle mass and bones from a cow. Bovine Collagen is consisted of types 1 and three collagen and it additionally gasoline proline and glycine that are very useful within the creation of creatinine, helping the physique to provide its personal collage and likewise in constructing muscle mass.

Hen: sort 2 collagen is obtained from this supply and it's your best option for constructing cartilage. Collagen obtained from hen is useful for the well being of the joints as a result of it's a wealthy supply of glucosamine sulfate and chondroitin sulfate.

Fish: Fish sources of collagen have the type 1 collagen which additionally include hydroxyproline, amino acids glycine, and proline. Our complete physique truly has sort 1 collagen, so as a consequence of this consuming larger quantities of fish collagen might be very useful for the bones, blood vessels, pores and skin, digestion, very important organs, and joints.

Egg shell membrane: this collagen is contained in egg whites and the shells, and kind 1 collagen is contained probably the most sort 1 and it has varied amino acids, chondroitin sulfate, hyaluronic acid and glucosamine sulfate which can be extremely environment friendly in decreasing ache/stiffness, wound therapeutic, constructing muscle mass and constructing connective tissue.

COLLAGEN VS GELATIN SUPPLEMENTS

Gelatin and collagen and are on a particularly elementary stage the identical, they've a mirrored amino acid and protein content material profile – what makes them unmistakable is the best way by which they're to be utilized and the way they're handled.

There's a gel-like consistency in gelatin powder has when designed. You should utilize gelatin powder to make jello, gut-adjusting chewy sugary treats, and gelatin-based baked items, and you'll add it to your baking to have an effect on a chewy consistency ( check out these lavender and lemon tigernut treats, chewy matcha coconut treats and my most refreshing paleo lemon squares). It is best to have an strategy whereas utilizing gelatin, as unadulterated gelatin powder will merely isolate in scorching water and it'll dependably make that sticky consistency. For some one who doesn’t have sturdy osmosis, gelatin isn’t probably the most becoming resolution, as it may be troublesome to breakdown.

Collagen powders – which can also be known as hydrolyzed collagen or collagen hydrolysate are managed inquisitively as a substitute of gelatin. The collagen is warmed to the next temperature and is then handled with proteins – which breaks the bonds between the amino acids. Collagen powders could also be extra viably separated within the physique, when risen up out of gelatin, and it's higher for these with careworn or weaker digestion. Collagen powder can isolate in each cool and scorching liquids and it doesn’t have an effect on a gel-to like consistency. Scoring a 10/10 in my books for usability: the best way which you can add it to about something with out exhibiting one other style or floor makes this a simple to make use of factor with a lot constructive potential. Bone inventory is your most atypical resolution and is correspondingly the smallest troublesome on digestion, take a gander at this recipe to get on the secretly made bone soup redirection.

BONUS HEALTH BENEFITS FOR COLLAGEN USE

Glowing pores and skin

The widespread skincare merchandise might include collagen however the pores and skin doesn't take in loads of collagen topically – however, getting collagen internally, it may be useful in ameliorating the elasticity and the looks of the pores and skin and it repairs it. It may make your pores and skin look youthful and it will possibly additionally get rid of stretch marks and cellulite.

Robust and thick hair

I didn't imagine that the advantages of utilizing collagen had been true due to its magnificence results, after which my buddies, hair stylist and colleagues started to open my eyes – questioning what was completely different in my case. It was actually true, my hair began to regain the pure shine, was lots stronger than earlier than, was much less breakable and a fraction of the shedding with using simply 2-Four tablespoons of Bulletproof Collagen a day.

Wholesome nails

Are your nails splitting and peeling? The explanation could also be collagen deficiency. For improved well being of the nails you want collagen protein and likewise together with collagen in your weight-reduction plan as a way to strengthen the nails.

Higher digestion

Magnificence advantages are staggering, but an outdoor of anybody’s means to see benefit for collagen bars overhauling your nail, pores and skin, or hair well being. Collagen tries to restore and repair the intestine lining, and is an efficient enlargement to a Leaky Intestine Therapeutic Protocol. On the off likelihood that anxiousness is the destruction in your digestion, the place you'll be able to eat a solitary inexperienced bean and grow to be bloated whereas below uneasiness, first recall that ingestion isn’t a created limit whenever you’re in battle or-flight mode. Put aside alternative to revive, and together with collagen to your day may go to minimize abdomen associated disturbance and recuperate the intestine lining.

EXERCISE RECOVERY

Once you go on a extra long term or for a weightlifting session, you might be placing gigantic pressure on the physique – which ordinarily results in irritation. Thoughts boggling irritation, but the sort that offers up you with the ‘two days after leg day’ torment. Collagen tries to maneuver a sound provocative response by animating the restore of your harm connective tissues. Together with solely 2 tablespoons of collagen powder to natural tea, water, or espresso makes for a major pre-rehearse go-to and with perceivable functions of enthusiasm for decreasing recuperation time on tougher getting ready days.

(assist your knee and again ache disappear)

Concerning supplementation, I've to say that I steadily miss taking the probiotics with none excuse and keep away from consuming the natural tinctures as a consequence of their unhealthy style – however however collagen is significantly better alternative and I counsel everyone to take it as a consequence of its easy and simple utilization.

Having a collagen complement within the kitchen or work is one of the best and best alternative. The collagen powder with good high quality has the flexibility to dissolve in water like cotton sweet does, irrespective of it's chilly or scorching. It's with no style and texture and it's the easiest methodology to embrace some protein (8g in a single tablespoon)

Attempt to get all the advantages. Enhance the day and embrace collagen in your weight-reduction plan.

[ligadosnatelinha]

Mix Gelatin with 5 Ingredients to Help Your Knee and Back Pain Disappear

help your knee and back pain disappear - Homemade medicine Mix Gelatin with 5 Ingredients to Help Your Knee and Back Pain Disappear I have always considered it to be the truth that everyone can actually feel amazing no matter the age they have.

But what actually bothered me is the fact that some people consider the ‘stiffness and soreness of joint pain’ to be just a normal appearance of the process of aging.

The way that we have treated the body during our life is connected to the way that we now feel every day and to our age.

help your knee and back pain disappear

You should also know that there are some main culprits for the reasons why the body becomes stiffens and becomes harder with time, and it is not related to the process of aging. Here are some of the main reasons for that:

5 REASONS FOR YOUR PAIN and STIFFNESS

REPRESSION: numerous researches have proven that the origin of the pain can also be emotional or psychological. Our emotions are being held on by our own muscles, in the repression act and not every single pain is in fact physical. Muscle tension is actually being caused by emotional, repressed or psychological stress that relates to chronic pain.

INACTIVITY: if you want to maintain the feeling of being flexible and free – the best thing for this is the movement of the body. Being active and using the muscles, warms up the tissues and they get in a more fluid condition. But if we do not use or move the muscles in days or weeks – in this case it results in stiffness. There are many other things that are related to inactivity and lack of exercise, such as accelerating the process of aging and also it is the main reason for many conditions related to age like musculoskeletal disorders, type 2 diabetes, obesity and cardiovascular disease.

TRAUMA: it is very usual to consider as the main culprit –the process of aging for the pain and ache that we are actually feeling, but on the off chance that you have suffered some injury in the past, the pain and ache can be a result from a badly treated previous injury or trauma. So stiffness can also a result from a trauma injury which can actually be active inside the body for longer time.

Similar content: help your knee and back pain disappear: TRICKS TO KEEP AWAY FROM COUGHS AND COLDS THE BENEFITS OF SOURDOUGH BREAD HAIR LOSS, WEAK NAILS AND INSOMNIA? FIND OUT THE PROBLEM.

CONTACTIVE MOVEMENT: making wrong movements with the body is actually worse than not being active at all. In case you are experiencing muscle stiffness after working out can also be caused due to little tearing of the fibers of the muscle or low level micro trauma as a result of the stress factor of the workout routine. So it is very significant to do all the exercises in a correct way and also not to over –train. It is not recommended to do more than normal and it does not mean that you will achieve faster results with working high-intensity exercises. Also you need to have a nice balance in the lifestyle and also perform other activities like core work like pilates and therapeutic yoga flows.

Besides finding the main culprit of the stiffness and the pain you are feeling, you can also include some beneficial foods in your diet that can improve your health condition and also repair damage, decrease inflammation, and heal your joints.

FUNCTIONAL FOODS FOR JOINT PAIN

Numerous different foods can be highly beneficial in case of occasional joint pain or more severe chronic case of arthritis. GELATIN is considered as the most popular one. Here is an easy and fast juice recipe:

2 cups organic coconut milk

1 teaspoon organic ginger powder

1 tablespoon raw organic honey

1 organic cucumber, juiced

2 tablespoons organic gelatin

1 teaspoon organic turmeric powder (add a pinch of black pepper)

Combine all the ingredients together and consume cooled.

WHAT IS GELATIN EXACTLY?

Simple and quick: gelatin is in a general sense ‘cooked collagen’. In the standard procedure of creatig naturally made bone broth you are concentrating all you’re cooking essentialness on emptying the wondrous consistent glycine, proline, collagen, and glutamine from the bones and tendons. You may notice the gel-like characteristics of the cooked collagen (likewise called gelatin) when you cool down the naturally made broth.

Collagen is our richest protein in the body, particularly what’s popular as sort 1 collagen – which is contained in our ligaments, veins, muscles, bones, skin, and digestive system. Collagen is the thing that helps give our skin essentialness: elasticity, quality, and recovery. Concerning our joints and ligaments, collagen presents the glue that functions to keep the body together.

As we get older our normal collagen creation diminishes. It can lessen generously speedier on the off chance that we aren’t following a clean diet and on the off chance that we expel setting aside two or three minutes for sweeping way of life hones that breaker your satisfactory rest, stress association, daily movement, and appropriate hydration. The rate at which our skin wrinkles and hangs might be invigorated and our joints may twist up certainly weaker in perspective of a reducing in sound ligament.

In the event that you have an inclination that you have a course of action of “skeleton legs”, which feel additional solid and cause you torment while amidst headway – this can be a sensible pointer for lost collagen. When we lose collagen, our tendons are never again moving effortlessly.

Move without torment by concentrating on collagen! Add this correcting complex protein to your diet, consider it adding oil to a squeaky entryway pivot. Collagen attempts to enable your joints to move all the more effortlessly and without the torment. Studies are in spite of watching collagen to be a persuading treatment framework in osteoarthritis and other joint disorders and pain.

TYPES and SOURCES OF COLLAGEN

You need to know that there are over 16 distinct sorts of collagen that are contained in the body. Types 1,2, and 3 are contained in about 80-90 percent of all these various sorts. You must remember this, because some foods and collagen supplements contain various forms of collagen. There are the top 3 most important types of collagen:

Type 1: this type is one of the strongest and also the richest one. This type of collagen forms the skin, ligaments, organs and tendons. Type 1 is beneficial for the the formation of the bones and it is also contained in the GI tract. Type 1 is also very beneficial in increasing elasticity of the skin and healing of wounds.

Type 2: this type is beneficial in building the cartilage and is contained in the connective tissues. Type 2 collagen creates the cartilage that improves the health of joints. Many experts have discovered that taking type 2 collagen is very beneficial in people who suffer from osteoarthritis and rheumatoid arthritis.

Type 3: this type makes up the skin and organs. It is commonly contained along with type 1 and it is beneficial and efficient in improving firmness and elasticity of the skin. This type is also helpful in forming the tissues and blood vessels of the heart.

Different types are found in various sources of collagen, so here is a list of the best sources of collagen and their differences:

Bovine (Cow/Beef): this source of collagen is obtained from the skin, muscles and bones from a cow. Bovine Collagen is consisted of sorts 1 and 3 collagen and it also gas proline and glycine which are very beneficial in the creation of creatinine, assisting the body to produce its own collage and also in building muscles.

Chicken: type 2 collagen is obtained from this source and it is the best choice for building cartilage. Collagen obtained from chicken is helpful for the health of the joints because it is a rich source of glucosamine sulfate and chondroitin sulfate.

Fish: Fish sources of collagen have the sort 1 collagen which also contain hydroxyproline, amino acids glycine, and proline. Our whole body actually has type 1 collagen, so due to this eating higher amounts of fish collagen can be very beneficial for the bones, blood vessels, skin, digestion, vital organs, and joints.

Egg shell membrane: this collagen is contained in egg whites and the shells, and type 1 collagen is contained the most type 1 and it has various amino acids, chondroitin sulfate, hyaluronic acid and glucosamine sulfate that are highly efficient in reducing pain/stiffness, wound healing, building muscle mass and building connective tissue.

COLLAGEN VS GELATIN SUPPLEMENTS

Gelatin and collagen and are on an extremely fundamental level the same, they have a reflected amino acid and protein content profile – what makes them unmistakable is the way by which they are to be utilized and how they are dealt with.

There is a gel-like consistency in gelatin powder has when designed. You can use gelatin powder to make jello, gut-adjusting chewy sugary treats, and gelatin-based baked goods, and you can add it to your baking to affect a chewy consistency ( take a look at these lavender and lemon tigernut treats, chewy matcha coconut treats and my most refreshing paleo lemon squares). You should have an approach while using gelatin, as unadulterated gelatin powder will simply isolate in hot water and it will dependably make that sticky consistency. For some person who doesn’t have strong osmosis, gelatin isn’t the most fitting decision, as it can be troublesome to breakdown.

Collagen powders – which is also called hydrolyzed collagen or collagen hydrolysate are managed inquisitively instead of gelatin. The collagen is warmed to a higher temperature and is then treated with proteins – which breaks the bonds between the amino acids. Collagen powders may be more viably separated in the body, when risen up out of gelatin, and it is better for those with stressed or weaker digestion. Collagen powder can isolate in both cool and hot liquids and it doesn’t affect a gel-to like consistency. Scoring a 10/10 in my books for usability: the way that you can add it to about anything without exhibiting another taste or surface makes this an easy to use thing with so much positive potential. Bone stock is your most ordinary decision and is correspondingly the smallest troublesome on digestion, take a gander at this recipe to get on the secretly made bone soup redirection.

BONUS HEALTH BENEFITS FOR COLLAGEN USE

Glowing skin

The common skin care products may contain collagen but the skin does not absorb a lot of collagen topically – on the other hand, getting collagen internally, it can be beneficial in ameliorating the elasticity and the appearance of the skin and it repairs it. It can make your skin look youthful and it can also eliminate stretch marks and cellulite.

Strong and thick hair

I did not believe that the benefits of using collagen were true because of its beauty effects, and then my friends, hair stylist and colleagues began to open my eyes – wondering what was different in my case. It was really true, my hair started to regain the natural shine, was a lot stronger than before, was less breakable and a fraction of the shedding with the use of just 2-4 tablespoons of Bulletproof Collagen a day.

Healthy nails

Are your nails splitting and peeling? The reason may be collagen deficiency. For improved health of the nails you need collagen protein and also including collagen in your diet in order to strengthen the nails.

Better digestion

Beauty benefits are staggering, yet an outside of anyone’s ability to see advantage for collagen bars overhauling your nail, skin, or hair health. Collagen tries to repair and fix the gut lining, and is an effective expansion to a Leaky Gut Healing Protocol. On the off chance that anxiety is the destruction in your digestion, where you can eat a solitary green bean and become bloated while under uneasiness, first recall that ingestion isn’t a created restrict when you’re in battle or-flight mode. Set aside opportunity to revive, and including collagen to your day may work to lessen stomach related disturbance and recuperate the gut lining.

EXERCISE RECOVERY

When you go on a more long run or for a weightlifting session, you are putting gigantic strain on the body – which ordinarily leads to inflammation. Mind boggling inflammation, yet the kind that gives up you with the ‘two days after leg day’ torment. Collagen tries to move a sound provocative reaction by animating the repair of your hurt connective tissues. Including only 2 tablespoons of collagen powder to herbal tea, water, or coffee makes for a significant pre-rehearse go-to and with perceivable purposes of enthusiasm for reducing recuperation time on harder preparing days.

(help your knee and back pain disappear)

Regarding supplementation, I have to say that I frequently miss taking the probiotics without any excuse and avoid consuming the herbal tinctures due to their bad taste – but on the other hand collagen is much better choice and I advise everybody to take it due to its simple and easy usage.

Having a collagen supplement in the kitchen or work is the best and easiest choice. The collagen powder with good quality has the ability to dissolve in water like cotton candy does, no matter it is cold or hot. It is without a taste and texture and it is the simplest method to include some protein (8g in one tablespoon)

Try and get all the benefits. Improve the day and include collagen in your diet.

[sherristockman]

Polytoxicity: The Wild World of Chemical Exposure Dr. Mercola By Dr. Mercola Have you ever wondered how many chemicals you're exposed to on any given day? How about your kids? It's really anyone's guess. The Toxic Substances Control Act (TSCA) requires that the U.S. Environmental Protection Agency (EPA) compile and keep a current list of chemical substances manufactured or processed in the U.S. That list includes about 85,000 chemicals,1 but even the EPA is largely in the dark about what that actually means for people's health and the environment. As noted in Chemical & Engineering News, "The agency is struggling to get a handle on which of those chemicals are in the marketplace today and how they are actually being used."2 Very few chemicals on the market are tested for safety, but even those that are, are not necessarily safe. Part of this is because safety testing is typically done on just one chemical at a time, and under laboratory conditions. The way you're actually exposed to chemicals — in combination and under countless different real-world scenarios — may increase their toxicity exponentially. The Toxic Reality of Using Hand Sanitizer, Eating and Holding a Receipt A revealing example of just how toxic our world has become is the bisphenol-A (BPA) used in thermal paper (the type many receipts are made out of). BPA is an endocrine-disrupting chemical linked to a number of health concerns, particularly in pregnant women, fetuses and young children, but also in adults, including high blood pressure, heart disease,3 obesity, fertility problems and more. BPA is most often associated with plastics, personal care products and canned goods but, according to a 2014 study published in PLOS One, "Free BPA is applied to the outer layer of thermal receipt paper present in very high (∼20 mg BPA/g paper) quantities as a print developer."4 This in itself is unsettling, considering very few people think twice about handling receipts (or handing one to a child). However, the study revealed that a very common scenario—using hand sanitizer prior to handling a receipt — maximizes the risk. Using Hand Sanitizer Prior to Handling a Receipt May Increase Your BPA Absorption 100-Fold They noted that many hand sanitizers, as well as other skin care products, contain penetration-enhancing chemicals that may increase the absorption of BPA through your skin by up to 100-fold. Worse still, when eating out, the BPA is then easily transferred to your food. The resulting elevated levels of BPA found in study subjects have been linked to developmental abnormalities and diseases in adults. According to the study:5 "We found that when men and women held thermal receipt paper immediately after using a hand sanitizer with penetration- enhancing chemicals, significant free BPA was transferred to their hands and then to French fries that were eaten … [T]he combination of dermal and oral BPA absorption led to a rapid and dramatic average maximum increase (Cmax) in unconjugated (bioactive) BPA of ∼7 ng/mL in serum and ∼20 µg total BPA/g creatinine in urine within 90 min." When regulatory agencies test chemicals for safety, they do not take into account this type of skin absorption, or the absorption that may occur in your mouth (prior to making it to your gastrointestinal tract). Both of these exposure routes bypass first-pass liver metabolism, the researchers noted, which could increase the health risks further.6 A study published in Analytical and Bioanalytical Chemistry in 2010 found that of 13 thermal printing papers analyzed, 11 contained BPA.7 Holding the paper for just five seconds was enough to transfer BPA onto a person's skin, and the amount of BPA transferred increased by about 10 times if the fingers were wet or greasy (such as if you've just applied lotion or eaten greasy food). Because receipts are often stored next to paper currency in people's wallets, paper currency may also be contaminated with BPA. In a study published in Environmental Science and Technology, researchers analyzed paper currencies from 21 countries for the presence of BPA, and the chemical was detected in every sample.8 The fact of the matter is that even when we know the chemical is out there, we've only scratched the surface of what kind of interactions can occur. 'Vapor Intrusion' May Be Making People Sick in Minnesota Chemicals often exist in the environment invisibly, meaning you can't see them or smell them, and have little way of knowing when they're there. Such is the case in Minnesota, where volatile organic compounds (VOCs) such as dry-cleaning fluids and metal degreasers — tossed out or spilled by industry — are contaminating soil across the state. The chemicals don't stay in the soil, however. Toxic vapors rise up into the air in a process known as "vapor intrusion." Exposure to even low levels of these vapors over a long period is dangerous, potentially leading to cancer or problems with fetal development among pregnant women.9 The state has already cleaned up close to 300 state-managed sites, but there are more than 1,400 sties that still need to be investigated, including dry cleaners, auto repair shops, gas stations and more. Starting in 2017, owners of potentially contaminated land will also be required to conduct soil vapor testing — and fix the problem if vapors exist — before selling it to a new owner. Since the vapors enter the air, surrounding areas may also be affected, making cleanup issues complex. It's yet another example of how difficult, if not impossible, it is to factor in compound and long-term exposures when it comes to chemical exposures. According to the Star Tribune: " … [V]apor moves. It can penetrate a building's foundation slab, and then concentrate inside a basement or building — and other homes and buildings nearby — multiplying the problem and raising tangled questions about liability and who should pay for the fix." 4.4 Million School Kids Breathe in Toxic Air Pollution There are chemicals found in food, soil, water and also in the air — even in areas where you may not think air pollution is a problem, like rural locales and small cities. A report from the Center for Public Integrity and The Center for Investigative Reporting revealed that about 1 in 11 public schools in the U.S. are located within 500 feet of highways, truck routes and other roads with heavy traffic. This means that about 4.4 million students may be exposed to toxic air while they're at school (and the study only included public schools; many private schools also lie close to high-traffic roads).10,11 George Thurston, a population-health professor at the New York University School of Medicine, told the Center for Public Integrity, "The expectation of every parent is that they're sending their child to a safe environment … And with this kind of pollution, they're not."12 The risks of air pollution to health are many — asthma attacks, heart disease and cancer, just to name a few. However, breathing toxic air is also linked to health problems you might not expect, like dementia and slower cognitive development (the latter of which was found in students exposed to high levels of traffic-related air pollution13). While the EPA warned school districts to reconsider building new school buildings near busy roads in 2011 because of the air-pollution risks, the Center for Public Integrity reported that nearly 1 in 5 schools that opened in 2014 were near heavily trafficked roadways.14 Fish Are Swimming in Industrial Chemicals Chemicals permeate our waterways, too, which has major implications for the fish and other marine life living in them. The Wheeler basin on the Tennessee river in northern Alabama, for instance, used to be home to a diverse variety of marine life, including mussels and stripe bass, which have now largely disappeared. The industrial chemicals perfluorooctanoic acid (PFOA, also known as C8) and the related PFOS (perfluorooctane sulfanate) are among the potential culprits. Decatur Daily reported:15 "The Alabama Department of Public Health has issued advisories regarding the consumption of fish based on the accumulation of one of the chemicals, PFOS, in fish species. The public should limit their consumption of all fish species taken from Baker's Creek to one meal per month, ADPH said in its most recent advisory … Lawsuits allege Baker's Creek is where 3M discharged wastewater containing PFOS and PFOA." In another example, smallmouth bass in the Susquehanna River, Pennsylvania, are showing signs of exposure to endocrine-disrupting compounds and herbicides ��� signs that include lesions and tumors.16 In the Potomac River, meanwhile, 85 percent of male smallmouth bass are also growing immature eggs in the area of their body where their testes should be — a sign that their sex is being altered by hormone-disrupting chemicals.17 Chemical Industry Helps Make Your Cat Flame Retardant Even the family cat is not safe from the realities of modern-day chemical exposures, according to a study that suggested, rightly so, that pet cats (especially those who spend most of their time indoors) may be used as a biomarker for assessing exposure to certain chemicals, such as brominated flame retardants, adsorbed to household dust.18 Significant correlations were found between the levels of the chemicals in the cats and those found in household dust, which suggests that the exposure to the dust is a significant route of exposure to such chemicals for cats. The implications are huge, since it's not only pet cats that are exposed to household dust — all family members are, especially young children who crawl on the floor much like your cat. The Washington Toxics Coalition has previously tested household dust and also found flame-retardant chemicals in all samples tested.19 Higher exposures to flame retardants called polybrominated diphenyl ethers, or PBDEs, have been linked to decreased fertility, which could be in part because the chemicals may mimic your thyroid hormones.20 A study by researchers at the University of California, Berkeley, also revealed that both in utero and childhood PBDE exposures were associated with neurodevelopmental delays, including poorer attention, fine motor coordination, and cognition in school-age children21 — and these chemicals are probably lingering in your house dust right now, along with others. Combining Chemicals May Make Them More Dangerous It's not enough to simply assume that chemicals in combination behave the way they do on their own. For instance, an assessment by the National Food Institute at the Technical University of Denmark found that even small amounts of chemicals can amplify each other's adverse effects when combined. As reported by the Institute:22 "A recently completed, four-year research project on cocktail effects in foods... has established that when two or more chemicals appear together, they often have an additive effect. This means that cocktail effects can be predicted based on information from single chemicals, but also that small amounts of chemicals when present together can have significant negative effects." Research published in the journal Carcinogenesis also found that chemicals deemed "safe" on their own can cause cancer when combined, even at low doses, with researchers noting, "Our analysis suggests that the cumulative effects of individual (non-carcinogenic) chemicals acting on different pathways, and a variety of related systems, organs, tissues and cells could plausibly conspire to produce carcinogenic synergies."23 Experts agree that in order to gauge the true risk of a chemical, it should be tested in combination with others to more closely replicate real-world exposures. Yet, U.S. National Toxicology Program data suggests testing the interactions between just 25 chemicals for 13 weeks would require 33 million experiments and cost $3 trillion.24 Jonathan Latham, Ph.D., co-founder and executive director of the Bioscience Resource Project, pointed out that even if such experiments were possible, it's likely that no chemical would be deemed truly "safe."25 Your Body Is Not a Chemical Dumping Ground Considering all the potential sources of toxic chemicals, it's virtually impossible to avoid all of them, but that doesn't mean you have to sit silently by while corporations use your home, your water, your air, your food and your body as a convenient chemical dumping ground. Until change occurs on a global scale, you can significantly limit your exposure by keeping a number of key principles in mind. ✓ Eat a diet focused on locally grown, fresh and ideally organic whole foods. Processed and packaged foods are a common source of chemicals, both in the food itself and the packaging. Wash fresh produce well, especially if it's not organically grown. ✓ Choose pastured, sustainably raised meats and dairy to reduce your exposure to hormones, pesticides and fertilizers. Avoid milk and other dairy products that contain the genetically engineered recombinant bovine growth hormone (rBGH or rBST). ✓ Rather than eating conventional or farm-raised fish, which are often heavily contaminated with PCBs and mercury, supplement with a high-quality krill oil, or eat fish that is wild-caught and at little risk of contamination, such as wild-caught Alaskan salmon, anchovies and sardines. ✓ Buy products that come in glass bottles rather than plastic or cans, as chemicals can leach out of plastics (and plastic can linings), into the contents; be aware that even "BPA-free" plastics typically leach endocrine-disrupting chemicals that are just as bad for you as bisphenol-A (BPA). ✓ Store your food and beverages in glass, rather than plastic, and avoid using plastic wrap. ✓ Use glass baby bottles. ✓ Replace your non-stick pots and pans with ceramic or glass cookware. ✓ Filter your tap water for both drinking and bathing. If you can only afford to do one, filtering your bathing water may be more important, as your skin readily absorbs contaminants. Most tap water toxins, including fluoride, can be filtered out using a reverse osmosis filter. ✓ Look for products made by companies that are Earth-friendly, animal-friendly, sustainable, certified organic, and GMO-free. This applies to everything from food and personal care products to building materials, carpeting, paint, baby items, furniture, mattresses and others. ✓ Use a vacuum cleaner with a HEPA filter to remove contaminated house dust. This is one of the major routes of exposure to flame-retardant chemicals. ✓ When buying new products such as furniture, mattresses or carpet padding, consider buying chemical-free varieties containing naturally less flammable materials, such as leather, wool, cotton, silk and Kevlar. ✓ Avoid stain- and water-resistant clothing, furniture and carpets to avoid perfluorinated chemicals (PFCs). ✓ Make sure your baby's toys are BPA-free, such as pacifiers, teething rings and anything your child may be prone to suck or chew on — even books, which are often plasticized. It's advisable to avoid all plastic, especially flexible varieties. ✓ Use natural cleaning products or make your own. Avoid those containing 2-butoxyethanol (EGBE) and methoxydiglycol (DEGME) — two toxic glycol ethers that can compromise your fertility and cause fetal harm. ✓ Switch over to organic toiletries, including shampoo, toothpaste, antiperspirants, and cosmetics. EWG's Skin Deep database can help you find personal care products that are free of phthalates and other potentially dangerous chemicals.26 ✓ Replace your vinyl shower curtain with a fabric one or use glass doors. ✓ Replace feminine hygiene products (tampons and sanitary pads) with safer alternatives. ✓ Look for fragrance-free products. One artificial fragrance can contain hundreds — even thousands — of potentially toxic chemicals. Avoid fabric softeners and dryer sheets, which contain a mishmash of synthetic chemicals and fragrances.