Olive Oil- Elixir For Diabetes

OLIVE OIL- Elixir For Diabetes

 

 

 

 

M. Tsimidou, ... D. Boskou, in Encyclopedia of Food Sciences and Nutrition (Second Edition), 2003

Olive oil is part of a cuisine that is simple, light, and placid, with defined tastes and full of harmony, the so-called Mediterranean cuisine. Olive oil resistance to the development of rancidity is combined with a vast array of flavor and color hues and distinct features due to differences in cultivars of olives from which the oil is extracted. A good-quality olive oil blends perfectly with the greens. The exquisite taste of olive oil is very often complemented by the sharp taste of vinegar, lemon, or tomato. In salads or in cooking, olive oil is usually mixed with herbs and spices, which are also an important element of the Mediterranean diet. Olive oil shows a remarkable resistance during domestic deep-frying of potatoes or in other uses at frying temperatures due to its low unsaturation. It is, therefore, recommended not only as a salad oil but also for cooking and frying.

Olive Oil

Olive oil is a key component of the traditional Mediterranean diet and a growing body of evidence supports its inclusion as an important part of an antiinflammatory diet. Olive oil is rich in oleic acid, a monounsaturated fatty acid. Additionally, virgin and extra virgin olive oils, unrefined versions made by pressing freshly picked olives, have high quantities of polyphenols, which have potent antioxidative properties. The benefits of olive oil likely derive from a synergistic relationship between these key components.

Growing evidence from intervention-based trials indicates that olive oil reduces key cardiovascular risk factors. Olive oil, particularly the high-polyphenol virgin or extra virgin varieties, improves lipid profiles and reduces dyslipidemia through an improvement in the quantity and function of high-density lipoprotein (HDL) cholesterol and reduction in low-density lipoprotein (LDL) cholesterol.  Additionally, olive oil has been shown to decrease blood pressure in patients with hypertension, improve endothelial function in patients with atherosclerotic disease, and reduce markers of inflammation.  Further evidence suggests that regular olive oil consumption, independent of total energy intake, decreases the risk of new-onset diabetes.

Demystifying Artificial Sweetener

Once a person become diabetic the craving for sugars gradually increase Some people will create a good control over these craving , but majority of people a great liking for sweet-tasting foods.

The most everyone has been told and therefore believes that people with diabetes cannot have any sugar and are resigned to live without dessert for the rest of their lives , but it is a myth.

The idea that people with diabetes should avoid sugar is decades old . Logically , it makes sense.

Diabetes is a condition that cause high blood sugar .Therefore people with Diabetes should avoid sugary foods in order to prevent hyperglycemia. And keep their diabetes in control.

 In order to control sweet cravings there are many sweetener available . Here are some sweetener which are bad in diabetes-:

 White sugar-White table sugar is the most recognizable form of granulated sugar. There is no additional nutritional value to granulated sugar.  The glycemic index of white sugar is 65 which is too high diets high in sugar and high fructose corn syrup is associated with health problems like obesity and heart disease.

Honey -Honey is lower on the glycemic index (GI) than granulated sugar, but honey has more calories. So its better to use it as little as possible

Jaggery -Jaggery is a traditional form of sweetener. It is obtained by boiling clarified sugarcane juice. This solid residue is less refined when compared to sugar and retains a lot of essential nutrients such as potassium, iron and calcium. But that doesn’t mean a person with high sugar level can eat jaggery. Its brown color may seem healthy but for a diabetic patient, it is not a healthy choice.

Maple syrup – The glycemic index of maple syrup is 68 which is extremely to high and not safe for diabetics  for consumption . Maple syrup can be used to replace other sugars that a person with diabetes adds to food, while respecting their meal plan.

 Brown Sugar- Brown sugar contains 95 per cent sucrose and 5 per cent molasses, which adds a lovely toffee flavor and moistness but no great nutritional benefits over white sugar.

So with the evolution in food industry the artificial  sweetener came in the market to satisfy the sweet tooth of diabetics. In market there are lots of artificial sweetener available but very few are recognized by the government .  Artificial sweetener are also known as “Modern Sweetener” . They are a class of sugar substitutes having high-intensity sweeteners. These are much sweeter than table sugar .They are

Saccharin- Sodium saccharin (benzoic sulfimide) is an artificial sweetener with effectively no food energy that is about 300–400 times as sweet as sucrose but has a bitter or metallic aftertaste, especially at high concentrations. It is used to sweeten products such as drinks, candies, cookies and food industry

Aspartame-Aspartame (APM) is an artificial non-saccharide sweetener used as a sugar substitute in some foods and beverages. As it does not support a long-term benefit for weight loss or in diabetes

Sucralose-Sucralose is an artificial sweetener and sugar substitute. The majority of ingested sucralose is not broken down by the body, so it is non caloric. Sucralose is about 320 to 1,000 times sweeter than sucrose. It is stable under heat and over a broad range of pH conditions. Therefore, it can be used in baking or in products that require a long shelf life.. It should be consumed moderately

Sorbitol -Sorbitol is a low-calorie sweetener chemically extracted from glucose. It is used as an alternative to sugar in a range of foods, including low-calorie and sugar-free foods, Too much sorbitol in the intestine can cause water retention, resulting in diarrhoea. If consumed in large amounts, it can cause side effects such as bloating and gas.

Stevia- Stevia is also referred as rebaudioside (Reb-A) which is highly purified product that comes from plant stevia and several hundred times sweeter than sugar. It doesn’t provides calories or impact blood glucose

One might be surprised to know that “sugar free “ doesn’t necessarily mean carbohydrate free or calorie free or sugar free.

 There are many sugar substitutes that have carbohydrate and calorie as well. And it is the carbohydrate that has the greatest  affect on blood glucose .

People with diabetes do not manage their condition by cutting sugary foods out of their diet . If you have diabetes , you have to undergo a complete lifestyle modification programme .

In diabetes you can use naturals sugars or eat food that contain natural sugars .If you eat or consume so called sugar free labeled foods  your blood glucose may get affected .. People who are looking forward to manage their weight and blood sugar they can opt for natural sweetener such as stevia or can consume food with  little sweetness . Diabetics must read the labels of all diabetes friendly foods before buying . One must remember that carbohydrate are effective sugar for the people with diabetes , if you have diabetes either type 1 or type 2 you must learn to read ingredients and nutrition labels , instead of relying solely on sugar free.

Having Sugar Knowledge is Important

Contrary to popular belief, people with diabetes can consume sugar but it’s best when consumed in foods where it occurs naturally as it does in whole fruits. Understanding the type of sugar you consume and how much, is essential for successful diabetes management.

Knowing what to eat when you have diabetes can be overwhelming. Having to decide which sugar to use can add another perplexing layer.

 People with diabetes need to understand which sweeteners will impact their blood sugars and account for it in meal planning. 

Just because a sugar is labeled “natural” or “organic” does not make it a healthier choice.

But truly the best thing you can do for your blood sugar is to avoid adding sugar (no matter what form it comes in) to your food. For overall health, it’s best to focus on a wholesome diet that includes less processed foods, more whole grains, fresh fruits and vegetables and a very limited amount of sweets or food with added sugar.  That goes for people without diabetes too!