Does it matter if you get your fiber intake from fortified foods rather than foods naturally high in fiber?

11/26/2011

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     Eating foods naturally high in fiber (e.g., oatmeal, lentils, nuts, broccoli, peas) are considered the best means to obtain its health benefits (e.g., lowers glucose levels, decreases cholesterol levels, boosts bowel function, etc.).  Functional foods, foods in which ingredients (e.g., fiber) have been added, are now mainstream and appeal to consumers who may not be able to tolerate or like natural fibrous foods.   Functional foods which may make the claim of being "high-fiber" include yogurts, ice cream, sugary cereals, energy bars and even juices.  But are functional (fiber-fortified) foods any healthier than natural foods containing fiber?      
    There's not much evidence  indicating fiber-fortified foods have the same effect on the body that naturally-occurring fibrous foods.  The reality is that fiber-fortified foods tend to be not very nutritious in other ways (i.e., high sugar).  Best recommendation:  stick with naturally-occurring fibrous foods which have minimal, if any, processing involved (e.g., whole grains, legumes, vegetables, fruit).  
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What are some myths surrounding diabetes?

11/20/2011

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    Here are some common myths pertaining to diabetes:
  • MYTH:  Sweets cause type-2 diabetes.
    First, it's important to understand what exactly is type-2 diabetes.  Type-2 diabetes is associated with insulin insensitivity or resistance, which can raise blood glucose levels above the normal range.  The pancreas essentially loses its ability to regulate the insulin response needed to efficiently metabolize glucose (blood sugar).  This can predispose the body's organs to dramatic fluctuations in sugar levels which can ultimately cause damage over time. The real culprit here is NOT sweets but rather lack of exercise or sedentary behavior that increases the risk of type-2 diabetes.   Exercise helps to regulate insulin so that the more active you are the more your body becomes insulin-sensitive, meaning that the pancreas is more sensitive to responding to glucose fluctuations and adjusting its insulin secretions needed for efficient sugar metabolism.  New research has shown that very low muscle mass can be a risk factor for insulin resistance.  Thus, it follows that by increasing muscle mass, one may be able to  improve his or her blood glucose regulation and therefore lessen insulin resistance.   Indeed, a study published in The Journal of Clinical Endocrinol Metabolism (2011) found that higher muscle mass was associated with better insulin sensitivity.  A low-sugar, high-fiber diet is also recommended to lessen dramatic insulin fluctuations (e.g., nuts, fruits, vegetables).  
  • MYTH:  All diabetics are obese.
     Obesity is a risk factor for type-2 diabetes but typically type-1 diabetics are thin.   The difference is the distinction between type-2 (non insulin-dependent) diabetes and type-1 (insulin-dependent) diabetes.  The former is not reliant on insulin injections because the pancreas is able to secrete insulin (although not quite as efficiently as a non-diabetic) whereas the latter is reliant on insulin injections because the pancreas is not able to secrete any or not enough insulin.
  •   MYTH:  Diabetics cannot play sports.
    Diabetics can play sports although they need to be very careful about managing their blood sugar levels.  
  • MYTH:  Type-1 diabetes does not affect adults.
    Type-1 diabetes, which used to be called juvenile-onset diabetes, is more common in young people but it can occur at any age. 
  •  MYTH:  Type-2 diabetics should avoid insulin shots for as long as possible.
    There is no harm in injecting insulin when one is a type-2 diabetic because the body needs it for healthy sugar metabolism.  
  • MYTH:  Type-1 diabetics should never eat sweet foods.
     This used to be the prevailing belief but it is not true.  With careful management of insulin injections, type-1 diabetics can eat sweet foods occasionally but in moderation of course.  
  •   MYTH:  You're bound to get type-2 diabetes if it runs in your family.
     There is some genetic component which may increase one's risk for developing type-2 diabetes, although this does not mean you're destined to acquire this disease.  Proper lifestyle behavior (i.e., regular exercise, healthy eating, avoid smoking, moderate alcohol intake) in conjunction with periodic health screening can delay if not prevent acquiring type-2 diabetes.
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