July, 2019 | Life Health Fitness

Type 2 Diabetes Exercise Guidelines

Exercise to Defeat Type 2 Diabetes

One of the best ways to control blood sugar, fight cardiovascular disease and improve general health is regular exercise. But that’s easier said than done in today’s world. Many jobs can now be done from an ergonomic chair, in front of a computer, so exercise can be hard to come by. Furthermore, people are busy working and caring for their families and cannot find the time to exercise. Life just get in the way of exercising.

How Much Exercise Do You Need?

Type 2 Diabetes exercise guidelines is similar to the one recommended to improve your overall health. If you have high blood pressure, high cholesterol or just want to improve your overall health, this means you do not have to do anything different. Experts say that 30 minutes of daily exercise is enough but only about 30% of the population in the United States is getting that minimum. In fact, 25% of the people are not exercising at all. This is an important reason why obesity has become an epidemic in this country. In turn, obesity is a major contributor to the increase in type 2 diabetes. That’s because inactivity increases insulin resistance which, in turn, causes diabetes. However, it’s never too late to start controlling your diabetes and exercise is the perfect place to start. By improving your sensitivity to insulin, you will also lower your risk for heart disease and, as a bonus, lose weight.

What is Type 2 Diabetes?

There is no question that diabetes is on the rise in the United States. In the last 20 years, the number of newly-diagnosed people with diabetes increased by 48%. Most of these cases were Type 2 Diabetes (Adult-Onset). This is the type that generally appears in middle age. The symptoms include increased appetite, thirst and need to urinate. They also include feeling nauseous, edgy and tired, and blurred vision. In addition, there is sometimes a loss of feeling in the feet and hands. Sometimes there is no symptoms until its severe. Many people show up to the Emergency Room after experiencing some of the above symptoms and their blood sugar is already 700mg/dl. This high usually doesn’t happen over night. It similar to gaining weight. It is a gradual process that occurs over years. The cumulative effect of insulin resistance builds up over time. Just like fat, when your body does not use it, it stores.

Not all the causes of Type 2 Diabetes are completely understood yet, but it has been proven that obesity is a major contributing factor. A second related factor is the trend toward sedentary work and an inactive lifestyle away from work. There is no question that this trend is causing diabetes for many people. So it’s time for everyone to start exercising. Exercising allows your muscle to use sugar for energy. Therefore, you wont have excess sugar to store and circulate around your body damaging your blood vessels.

How to Get Started

Whether you are already a diabetic or have just been inactive for a period of time, it is always best to check with your healthcare provider to make sure exercise will be good for you. If you have risks for heart disease, your doctor may want to do a stress test to see what level of exercise will be safe for you. If you have complications from diabetes, you may be restricted from certain exercises. For example, if you have diabetic retinopathy, weightlifting, high-impact aerobics and jogging may not be appropriate for you. This is because there is a risk for more damage to blood vessels and detachment of your retina, which is a very serious complication.

Even if you are currently actively participating in sports or working out regularly, you can still benefit from discussing your proposed routine with your doctor. For example, if you are injecting insulin, you will need to take precautions to keep from having sharp drops in blood sugar when you are working out. Be Sure to start slowly.

If you have Type 2 Diabetes, you will benefit from something as simple as a nice walk around the neighborhood after dinner. If you have not been active, be sure to start slowly and work your way up to more intense activity. Other great ways to exercise are walking the dog, raking leaves, using the stairs instead of the elevator and parking away from the market and walking back. It doesn’t take much to add up to enough exercise. With only 15 or 30 minutes of aerobic exercise daily, blood glucose control will be improved and risk of complications will be lowered. The best all-around exercise is walking and it can be done cheaply. Just be sure you have well-fitting, supportive shoes.

You don’t need expensive health club memberships or up-to-date exercise machines to start lowering your blood sugar. As long as you are determined to exercise, you will soon be controlling your blood sugar.

In summary, one of the best ways to manage Type 2 Diabetes is to exercise regularly. All you need is 30mins a day for 5 days per week of aerobic activity. Only 2 days per of strength training is necessary. You should train all your major muscle groups at least once per week. Never train the same muscle group 2 days in a row. As a bonus, one of the biggest benefits is that you will have more energy and start looking forward to exercising.

Can Stress Make Diabetes Worse?

Dealing with Stress & Diabetes

Stress can be a major disruption of your health. It is also considered a silent killer. Research shows that poor stress management could be responsible for health conditions, including raising your blood sugar to abnormal levels. Hence, it can contribute to the development of diabetes, heart disease, and other life-threatening illnesses.

Stress Demystified

Stress is defined as anything that causes the body to behave as if it were under attack. With stress, the body prepares to take action: to fight or flight. When you’re stressed, the stress hormones cortisol and epinephrine (also known as adrenaline) kick in to elevate blood sugar levels for energy, when you need it most. However, in people with diabetes, the “fight-or-flight”response doesn’t work effectively. Insulin, the hormone that keeps sugar in your blood from getting too high, is not able to continually allow extra energy into the cells. In effect, blood sugar piles up in the blood.

The Bad (Distress), the Good (Eustress), & Blood Sugar

When you’re sick, your stress levels naturally rise. This signals your body to produce increased levels of hormones, which, in turn, raises the blood sugar levels in your bloodstream. If you’re non-diabetic, your body produces insulin effectively, which manages this rise in blood sugar. However, for people with diabetes or insulin problems, the pancreas produces less or virtually no insulin over time.

But do you know that even excitement or good stress raises your blood sugar? Yes, it does. The excitement from cheering for your basketball team will mobilize and heighten your sugar the same way a terrible traffic jam would. So understanding that even good stress can increase blood sugar can help people, especially diabetics, to take precaution, monitor regularly, and work with your physician for proper advice and management.

How Stress Affects Diabetes

If your have diabetes here is how stress will impact your blood sugar:

1. Stress hormones alter blood sugar directly– when you become anxious, angry, or stressed, your body releases hormones which have a double effect: elevate high blood sugar, and hamper the body’s ability to deliver sugar for energy use of your body tissues.

2. Stress can translate to an unhealthy lifestyle- Individuals who are under significant stress may not find time to take care of themselves or exercise regularly. Often, people either overeat or stop eating healthy meals when distressed. Worse, they may resort to heavy alcohol drinking, smoking,and other unhealthy habits that prevents blood sugar control.

For individuals who have no diabetes (but may be prone to acquiring it because of risk factors such as heredity, ethnicity, and unhealthy lifestyle practices), the psychological componentsof stress, among other factors, have been found to lower insulin secretion and raise blood sugar.

Chronic Stress

When you are under chronic or long-lasting stress, day after day, this results to consistent elevation in the stress hormones and other ill effects in health. As a consequence, adverse conditions occuurs, including spikes in blood sugar and blood pressure readings, suppressed immunity, elevation in blood cholesterol (lipids), and even bone loss and impaired brain function.

When stress hormones are constantly elevated, this can cause the stored sugar in your body to be released from the liver and muscles into your bloodstream. At the same time, fat is released for energy use. Sugar and fat are great energy sources, but they cause gain in weight when stored in the body. Nowadays, it is believed that weight gain or obesity may bedue to the following factors:

1. The shift from physical to psychological and/or emotional stress- evidence shows that chronic mental or emotional stress raises the stress hormone cortisol which stimulates your appetite, making you extremely hungry, while mechanisms in your brain tell you that you are not yet full.

2. The release of insulin due tto psychological and/or emotional stress can result in more fat storage.

Symptoms of Chronic Stress

Most individuals, even you, may be unaware that you are being affected by chronic forms of stress. Are you experiencing any of the following regularly? You may have it. Talk this over with your physician for proper care.

Insomnia
Unexplained fatigue
Irritability
Difficulty concentrating
Forgetfulness
Anxiety or nervousness
Anger for no apparent reason
Chest pains (intermittent or persistent)
Recurring headaches, muscle pain or back pains
Gastrointestinal problems
Depression or sadness
Restlessness compulsive eating
Excessive alcohol drinking

The Evolution of Stress

It is clear that stress, in its many forms, contribute to high blood sugar, and eventually, the development of conditions such as diabetes. With rates of diabetes at the highest ever, we may wonder whether the stress we are experiencing today is much higher than that which people experienced a hundred or maybe a thousand years ago.

Experts believe that people throughout history have always been subjected to more or less the same amounts of stress. And that diseases such as diabetes are so high today because of our lifestyle.

Here is Why

➢ Diet changes through the years- A hundred years ago, the rates of diabetes were much lower because people did not overeat as much fats, sugars or calories as we do today.

➢ The rise of physical inactivity- In the past, people were more physically active. Today, cars, drive-through food chains, internet shopping, and other modern-day conveniences have significantly eliminated our need to move about actively. This has contributed greatly to the high rates of diabetes.

The key, thus, is to sustain a healthy lifestyle while reducing too much stress. Watch what you eat, prioritize activities that boost your health and well-being, and embrace diet and new habits that will keep you happy and stress-free, so you can monitor and keep your blood sugar levels where it should be.

Tips for Managing Stress

Here are some tips which can help minimize and manage too much stress:

➢ Identify your stress source- Naturally, eliminating your source of stress is the best way to go, but this is often not an option. It’s virtually impossible to remove all stress that affects us. What is doable is to do things or opt for ways that make stressful situations easier to cope or manage.

➢ Let it go – First, try not to get upset or worry over things that are out of your control. You cannot control many things around us, such as the weather, other people’s actions, and many other things. Many believe that a sense of “letting go” of the situation (especially the bad ones) and doing our best to make outcomes as positive as possible is the best approach.

➢ New habits- In order to succeed, you must make big changes in your lifestyle. This means making several alterations, even the radical ones, to implement the healthy changes you want to achieve. Practically, this means killing your old ways and starting brand new habits that work well with your plan for achieving a healthier, better version of yourself. The good practices include good sleep, regular exercise, hydration (drinking water), eating healthy, and having less stress.

➢ Have fun & be happy- It’s never too late to start doing things that make you happy. Do spend beautiful mornings in the garden, enjoy reading your favorite book, go fishing, do an artistic task, or play your musical instrument of choice. What important is that you make it a habit to unwind and stop stress from building up.

➢ Exercise- Physical activity is essential to reducing stress levels, and consequently bringing your blood sugar to the normal range. The great thing about physical exercise is that it can be addictive! So when you start the habit of exercising for a sufficient period, you will likely begin to enjoy the activity and it will become an essential part of your daily activities.

➢ Engage in relaxation (such as yoga)- The combination of yoga, relaxation, and deep breathing techniques often help individuals reduce their levels of cortisol in the blood, and eliminate its harmful effects such as elevated high blood pressure which is not good news when in tandem with blood sugar problems.

High Fructose Corn Syrup Health Effects

High blood sugar contributes to heart disease. Furthermore Diabetes Type II (DM2) is a disease that is caused by lack of physical activity and consumption of too much sugar. Unfortunately, because DM2 tends to run in a family, most people think that this type of diabetes is genetic, but its not.

If you have multiple people in your family that are diagnosed with DM2 it means that you guys are eating the same thing. It also can be because the way you prepare your food is passed down from generation to generation. You will also pass down what you eat and how you prepare you food to your children as well.

As you become more health conscious you will start reading labels on your food and drinks. However you might miss the not so obvious “sugars” like High Fructose Corn Syrup. Don’t be mislead by the word “corn” in the name. It is made from cornstarch and is cheaper than sugar hence it’s popularity in processed food.

High fructose corn syrup health effects are similar to sugar. Too much high fructose corn syrup can lead to DM2, obesity, high triglyceride and Metabolic Syndrome. Studies also suggests that too much HCF can impair cognitive function resulting in memory loss and

Look at just about any can of soda or box of candy, and you’ll see one ingredient dominate: high fructose corn syrup (HFCS). Given that it’s so common, it’s not surprising that there’s a lot of misinformation about it floating around, some of which can be dangerous to your health. Check out the truth behind these three myths so you can make the right choices at the grocery store.

Myth #1: High Fructose Corn Syrup is natural!

Yes, it does come from corn, which is natural. But unlike other kinds of sugar on the market, it’s not simply extracted, then used. The key is in the first half of the name, “high fructose.” Normal corn syrup, which is just boiled-down corn juice (yes, sounds delicious), is mostly glucose, a type of sugar quite common in nature. To make it sweeter, the corn starch is extracted, then processed by first adding an acid and a couple of enzymes that turn some of the sugars into fructose, another type of sugar. Does that sound “natural” to you?

Industry lobbyists have been trying for years to get the FDA and other organizations to label HFCS “natural,” and food companies have run ad campaigns depicting sodas and other HFCS-sweetened products as “natural.” But the FDA does not have any kind of official designation for natural foods and has so far not made any announcement regarding HFCS. Given that there are many steps between the farm and the end product, it’s safe to say that HFCS is not natural by any stretch.

Myth #2: You can avoid high fructose corn syrup by not eating junk foods or drinking soda.

Think you’re being healthy because you’re eating yogurt? Check the ingredients; it could have as much sugar as the ice cream you swapped it for! Same with the tomato sauce on your pasta or pizza, and the ketchup and barbecue sauces you put on your burgers. Food companies have figured out that people have a sweet tooth and have actually discovered certain “bliss points,” exact amounts of sweetness that keep you coming back for more. And since HFCS is so cheap, it’s easy to add to almost anything, even if it seems like a health food. So always look at the ingredients of anything you buy – you’ll be surprised where you find HFCS!

Myth #3: “Real Sugar” is better than high fructose corn syrup.

The fact is that “real sugar” is more a marketing ploy than anything. Usually what it means is that the food has been sweetened with sugar that comes from either cane or beets, rather than corn. And while it’s true that it has a different chemical composition, it’s still sugar, and the body still treats it in much the same way. In fact, the version of Coca-Cola with “real sugar” that you can buy has the same amount of sugar (39g, or about 10 teaspoons) as the HFCS version, but 10 more calories!

There is one way to get your sugar fix and feel a little better: fresh fruit. The naturally occurring sugars in fruit are paired with fiber that makes you body digest everything a little more slowly, helping avoid a big bomb of calories and carbs all at once. But that fiber isn’t present in juice or other processed products derived from fruit, so you’ll have to go straight to the source. And definitely don’t go for the canned stuff sitting in sugary syrup!

Switching to a Vegetarian Diet: Best Plant Protein Sources

One of the easiest ways to improve your, high blood pressure, high cholesterol and/or diabetes is to change what you eat. If you current diet is filled with meat and junk food you might consider switching to a vegetarian diet.

If you want to make the switch to a vegetarian diet, you may be subjected to warnings from well-meaning family members and friends about nutritional deficiencies that they have heard can result from not getting enough protein in a vegetarian diet. If you have diabetes you know the role protein plays in keeping your blood sugar normal. They are partly correct in that failure to take in the proper amount of protein can deprive your body of various nutrients that different protein sources provide. Furthermore, this can also lead to an excess intake of carbs and fat.

Just because this can happen, however, does not mean that it has to happen. In fact, by educating yourself about your new dietary lifestyle and learning about the array of proteins that do not come from animal sources, you can ensure that you will cover all of the nutritional bases.

Defining the Boundaries

There are different degrees of vegetarianism, and you need to determine which type of vegetarian diet you wish to follow. Your choice is determined by your reasons for the vegetarian lifestyle, which is typically based on health requirements or on your personal code of ethics. Each type of vegetarian diet is defined by a set of protein restrictions. The one commonality that they all share is the absence of meat from the diet. Vegetarians do not consume beef, pork, lamb, or poultry. Some more specific parameters for different types of vegetarian diets include the following:

• A lactovegetarian does not eat any meat, poultry, eggs or fish, but dairy products, such as cheese, remain a part of his or her nutrition plan.
• A lacto-ovo vegetarian does not eat any meat, poultry or fish, but he or she will eat dairy products and eggs.
• A pescetarian does not eat meat or poultry, but he or she eats fish. Some pescetarians will also eat dairy products and eggs.
• A vegan does not partake in any meat, poultry or fish, and he or she does not consume any animal products either. This means that vegans do not include dairy products, eggs or any other form of animal-based food in their diets.

Since a vegan diet strictly forbids animal proteins, all protein that is consumed must be sourced from plants. If you plan to go vegan, it is imperative that you load up your plate with enough plant-based proteins to make up for the absence of animal-based proteins in your diet.

Missing Nutrient Dilemmas

Protein is a macronutrient that everyone needs. According to the U.S. Department of Health and Human Services, women should aim for 46 grams of protein in their daily diets, and men should strive to consume 56 grams of protein daily.

There are numerous food sources that provide protein, and different sources also provide different vitamins and minerals, which are known as micronutrients. By choosing a vegetarian or vegan lifestyle, you are dramatically limiting the variety of protein sources that are permissible in your diet. With this choice, you are faced with a greater need to take in a wide variety of alternative protein sources to prevent yourself from coming up short in the micronutrients that are commonly found in meat and animal products. Some of these nutrients include the following:

• Iron, which is found in red meat, poultry, and pork
• Calcium, which is found in dairy products
• Vitamin D, which is found in fish, cheese, liver and egg yolks
• Vitamin B12, which is found in meat, poultry, fish, eggs and dairy products

Vitamins D and B12 come naturally from animal sources only, but some foods, such as cereals, orange juice, and soy products, are fortified with these vitamins. As a vegan, you will need to be cognizant about reading nutrition labels on food products to ensure that you are taking in enough of these two vital nutrients. Alternately, you may want to consider taking a multivitamin or vitamin D and B12 supplements. When it comes to iron and calcium, you have plenty of choices for your plate that provide these nutrients as well as protein.

Beans and Legumes

Beans and legumes are excellent protein choices for vegetarians, and they perform double duty by providing your body with healthy complex carbohydrates. Beans and legumes are rich in iron, fiber, folate, and manganese. Consider adding the following items to your grocery cart when shopping for plant-based proteins:

• Black beans
• Chick peas
• Kidney beans
• Cannellini beans
• Black-eyed peas
• Pinto beans
• Azasazi beans
• Adzuki beans
• Lentils
• Peanuts and natural peanut butter
• Soybeans
• Edamame

Tofu and tempeh are products that are made from soybeans and can be used as meat alternatives in many vegetarian recipes, including burgers, stir-fry dishes, and soups.

Grains, Seeds, and Nuts

Grains are typically thought of as sources of complex carbohydrates, but some pack a hefty punch when it comes to protein content as well. Some varieties will help you to get in some iron too. Turn to any of these healthy grains for your next meal:

• Spelt
• Amaranth
• Quinoa
• Wild rice
• Oats
• Sprouted bread

Seeds and nuts provide protein, healthy fats, iron and calcium. Reap those nutritional benefits by snacking on a serving of any of these options next time you need to nosh:

• Hempseed
• Chia seeds
• Sunflower seeds
• Pumpkin seeds
• Almonds
• Walnuts
• Pistachios
• Cashews

Seeds and nuts can also be tossed into your breakfast oatmeal, lunchtime salads and dinner sautés.

Eat Your Vegetables

Did you know that some vegetables provide protein to your diet? It’s true, but not all vegetables are created equal. Those that have the highest amounts of protein include the following:

• Broccoli
• Green peas
• Brussels sprouts
• Spinach
• Kale
• Collard greens
• Asparagus

Filling out your plate with a variety of vegetables will provide protein as well as important vitamins, minerals and antioxidants.

Protein In a Powder

Fitness gurus and body builders have been heaping scoops of protein powders into their smoothies and cereals for some time now. If you opt to rely on these products for some of your protein intake, be sure to read the labels since some powders are created from animal-sourced proteins. Powders that are labeled as whey protein or casein protein are derived from milk. Look for protein powders that are made from pea, hemp, rice, or soy proteins instead for your dietary needs.

Spirulina is gaining popularity among vegetarians. Spirulina is a powder that is derived from a blue-green algae that boasts a high protein content, all nine essential amino acids, calcium, iron, and several vitamins.

Avoid Processed Foods

Everyone, vegetarian or not, has heard the advice of steering clear of processed foods for a healthier diet. As a vegetarian, be aware that some packaged vegetarian products, such as veggie burgers, are highly processed and can contain a litany of artificial and unhealthy ingredients. Read ingredient labels carefully and dine on these foods sparingly. Better yet, avoid these products altogether, and make your own. Additionally, if you have been diagnosed with celiac disease and advised to ban wheat gluten from your diet, be sure to avoid seitan, which is made from wheat gluten to produce a vegetarian product that mimics the texture and appearance of meat.

Mind the Guide

Knowing the recommended daily allowances for vitamins and minerals will enable you to meet your nutritional needs. As a vegetarian, be mindful of these daily requirements set forth by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services:

• Men and women between the ages of 19 and 50 require 15 mcg of vitamin D.
• Men and women who are older than 50 years of age require 15 mcg of vitamin D.
• Men and women who are 19 years of age and older require 2.4 mcg of vitamin B12.
• Men and women between the ages of 19 and 50 require 1,000 mg of calcium.
• Men and women who are older than 50 years of age require 1,200 mg of calcium.
• Men 19 years of age and older require 8 mg of iron.
• Women between 19 and 50 years of age require 18 mg of iron. After the age of 50, the iron requirement for women drops to 8 mg.

Women who are pregnant or nursing require greater amounts of these micronutrients and should consult with their health care providers.

If you plan to adopt a vegetarian lifestyle, taking care to incorporate an extensive variety of the aforementioned foods into your meals each day will be the most proactive step that you can take toward fueling your body with the proper amount of nutrients needed for optimal health and function.

Beyond Wristbands and Smartwatches: Six Wearable Tech Devices to Help You Get Fit

Fitness-tracking wristbands and smartwatches have helped countless people improve their fitness with convenient electronic step counters and heart rate monitors. However, since these devices made their debut, wearable technology has improved dramatically, and there are devices that can do far more than count steps. If you are ready to move beyond a simple wristband, here are six wearable tech devices that can help you reach your fitness goals.

1. Hexoskin

Hexoskin is a tank-style shirt filled with sensors that track a wide range of data, including, running or exercise cadence, speed, calories burned, steps and even your sleep positions. It even measures biometric data such as heart rate and respiration, and its GPS capability lets personal trainers track their clients and create geographic waypoints. Thin and form-fitting, Hexoskin syncs with computers and mobile devices for convenient, comfortable, and sophisticated fitness tracking with no annoying straps or bands.

2. Jabra Earbuds

Jabra’s Elite Sport earbuds are comfortable and secure wireless earbuds that stay in place no matter how much you sweat. They also contain sensors that monitor your heart rate, number of reps you perform, and your oxygen utilization. The Jabra fitness app uses this data to calculate your fitness level and ideal pace and lets you know how long to rest between workouts or running sessions. These earbuds provide state-of-the-art sound clarity for music and phone calls as well as countdown and running time notifications from the app.

3. MoovNow Motion Tracker

MoovNow is a soft, flexible ankle band that goes beyond measuring your heart rate and speed – it analyzes the motions involved in running, swimming, cycling and high-intensity activities such as boxing and CrossFit and tells you how to move safely and more efficiently. The MoovNow app measures the impact of your movements and guides you through activities, helping you improve your times and warning you when you’re at risk of injury. As you improve, it adjusts the workouts to keep them challenging and keeps a record of your progress.

4. LumoRun

LumoRun by Lumo BodyTech is a tiny, lightweight sensor that you can clip to any piece of clothing, including a shoe. After you enter your height, weight, and body type, it measures stride, cadence, and a host of other running biomechanics such as pelvic angle, head carriage, and posture. This running aid provides audible feedback via headphones to coach you as you run and teaches you how to move more efficiently and correctly to avoid injuries. Whether you are a sprinter, training for a 5K or just a beginner trying to get some cardio in, LumoRun helps you get more out of each run and even suggests exercises based on your running style to help you develop better form and achieve faster times.

5. Gear IconX Earbuds

Gear IconX earbuds by Samsung have 4GB of memory to store music so they can work without a phone. They also have a tracking mode that measures your activity, distance, speed, and even calories burned. The companion app provides a coaching mode that leads you through your workouts and tracks your progress. Later generations of IconX earbuds dropped the heart rate monitor to add sound enhancements such as Bass Boost to synch your running pace and listening modes that adapt to indoor and outdoor environments, making them a budget-friendly way to get into wireless fitness tracking.

6. Beast Sensor

Beast is a magnetic sensor that can attach to your wrist, a body strap or to gym equipment to measure and track lifts and bodyweight exercises. It analyzes the dynamics and strength of each movement and provides a visual illustration of how your muscles work during lifts. Beast can also determine where your weaknesses are and provide suggestions on improving your technique based on your goals, for example, how to do deeper squats or how to structure workouts to bench press a target weight. The web portal lets users analyze what they do in the gym and suggests lifting routines that help athletes see results faster without over-training.

Fitness devices are no longer limited to step-counting wristbands. Today’s wearable technology features a wide range of sensors that can be incorporated into clothing, shoes, and even earbuds. These devices not only measure what you do, but in many cases provide real-time performance-enhancing feedback as well. Whether you are a seasoned athlete who wants to reach peak performance or a newbie who needs to improve your sedentary lifestyle, these six devices can help in your fitness journey.

Medications That Raise Blood Sugar

Drugs that Raise Your Risk for Diabetes

It is daunting to know that many medications we are taking for various health conditions have side effects that trigger or aggravate high blood sugar levels, cause diabetes mellitus (DM), or worsen blood sugar control in persons who are already diagnosed with DM.

The American Diabetes Association reports the following statistics:

➢ Approximately 1/2 of the adult population in the United States have diabetes or pre-diabetes

➢ Every 21 seconds, another person is newly diagnosed with diabetes

➢ Nearly 1.5 million are diagnosed per year

➢ More than ½ of Americans take prescription medications for a variety of health problems that potentially affect blood sugar or insulin levels

Drug-induced Diabetes

The use of particular medications can lead to the development of a specific form of diabetes, commonly referred to as “drug-induced” diabetes. Even though your body still produces insulin, these medications prevent insulin from working effectively to keep blood sugar levels within the normal range.

Unknowingly, you may be taking some of these medications that raise your blood sugar levels or even cause you to have DM. These drugs affect your body’s ability to control your blood sugar or insulin levels, especially if you have existing risk factors such as family members who have the condition, obesity, or an inactive lifestyle. So while you’re taking these medications for your health problems, your risk for acquiring DM elevates.

Which prescription medications induce diabetes?

The prescription medications listed below can push your blood sugar levels through the roof. It may be wise to talk with your doctor to understand the indication and effects associated with these drugs. Importantly, however, do not attempt to stop taking these medications at once, because it may be harmful toyou. Set an appointment with your doctor to understand your options, risks, and benefits.

➢ Steroids- these medicines are used to effectively treat inflammation-related ailments such as asthma, allergies, rheumatoid arthritis, and lupus. Corticosteroids, a common form of steroids, have been shown to increase your blood sugar levels; but this may only be transient. Your blood sugar levels typically return to normal range after the steroid therapy is discontinued.

➢ Statins- these wonder drugs are popular for lowering cholesterol, and have been widely prescribed and used since these were introduced in 2003. However, research evidence showed a link between taking statins and developing a higher risk for type 2 DM. As a consequence, in 2012, the US Food and Drug Administration have released advisories on the increased risk for elevated blood sugar levels as well as memory problems for individuals taking statins.

➢ Oral contraceptive pills- these birth control pills have been shown to indirectly elevate blood sugar levels, or complicate diabetes. In particular, taking combined pills that contain a high amount of estrogen or the progesterone levonorgestrel, especially among women with pregnancy-induced diabetes, leads to abnormally high blood sugar levels. Common side effects of these meds include the increased risk for complications among diabetic individuals. For example, individuals who take these pills and have both diabetes and high blood pressure have shown increased chances of acquiring kidney or eye problems.

➢ Growth hormone- in high doses, this is known to reduce sensitivity to insulin. This, in effect, forces the pancreas to make much more insulin than it should, resulting in the increase of blood sugar levels. This is primarily observed for obese and elderly individuals.

➢ Beta-blockers- these drugs are prescribed to manage heart-related problems such as chest pain, high blood pressure, and heart diseases. These medicines block the release of hormones, which in effect reduce heart rate and blood pressure. However, beta-blockers have been shown to reduce sensitivity to insulin; thus raising the risk for acquiring type 2 DM.

➢ Thiazide diuretics- also called “water” pills or tablets, these are commonly given to lower high blood pressure or remove extra water from the body. Side effects of water tablets, however, include elevated high blood sugar, and low levels of salt in the body. Blood sugar levels may (although not always) return to normal when treatment is stopped.

➢ Antipsychotic medications- these drugs are prescribed to treat mental disorders such as ‘schizophrenia’ and control the symptoms of psychosis, which are also present in individuals with dementia. Increased blood sugar levels and weight gain are common side effects of antipsychotic medications. Typically, blood sugar levels return to normal when these medications are stopped. However, when individuals have significant weight gain as a side effect of taking these medications, evidence shows that the development of diabetes type 2 for these individuals becomes permanent.

➢ Isotretinoin- is an effective drug for treating acne, but insulin resistance (cells of the body don’t respond adequately to insulin) and type 2 DM have been reported with the use of this acne therapy.

➢ Tacrolimus- this immunosuppressive agent given to an individual after organ transplant adversely causes high blood sugar levels or diabetes.

Where the prescription of these drugs for the long term isnecessary for your condition, careful monitoring and prudent use of agents that manage blood sugar levels as prescribed by your physician are crucial.

Over-the-counter Drugs that Raise Blood Sugar

➢ Pseudoephedrine- this decongestant is used in flu and cold medicines, with a side effect of raising blood sugar levels

➢ Niacin- a form of B vitamin, also known as nicotinic acid.This is used to lower the amount of fats (lipids) in your blood, specifically triglycerides and bad cholesterol. Worsening blood sugar control is, unfortunately, one of its side effects

➢ Cough syrup- regular cough syrups may contain high sugar content, which may contribute to acquiring DM

Is Drug-induced Diabetes Permanent?

For several cases, this type of DM may be reversible when the culprit medication is no longer taken. But in some instances, this may become permanent, especially if left unmanaged. Also, this form of diabetes can stay for long-term depending on other health or risk factors you may have.

Prevention

To reduce the risk of developing this form of diabetes, you may need to take extra effort to ensure you sustain a healthy lifestyle while you are taking the medications mentioned. Of course, being on lower doses of the drugs, and taking them at shorter periods may help reduce your likelihood of getting elevated blood sugar and drug-induced diabetes.

It is good news that most doctors will put you on the lowest, most effective dose possible to help avoid complications such as DM from progressing. But if you suspect that your blood sugar control is adversely affected by medicines you are taking (especially if you have a higher risk for the condition), it may be best to talk and clarify concerns with your physician at the earliest possible time before having changes with your treatment.

Management of Drug-induced Diabetes

If there is a need to take these medications that may have brought about your DM or worsened your blood sugar levels, your condition might be more difficult to control. But if you are able to stop taking the drug that aggravates your condition, your blood sugar levels may consequently become slightly easier to manage. Discuss the best options with your physician. Additionally, meeting recommended exercise guidelines and following healthy meal plans will also improve your chances of controlling your high blood sugar.

Are Simple Sugars Carbohydrates?

Diabetes is a medical condition in which sugars are not used properly for energy. This can be due to genes, lifestyle, medications, pregnancy or a medical condition.

Simple carbohydrates are simple sugars that are made up of glucose, fructose, and galactose. It is called simple carbohydrates because it has a chemical composition of only one sugar molecule. Thus, glucose, fructose, and galactose are called monosaccharides; mono (one); saccharide (sugar).

Food Sources:

Simple carbohydrates can be found naturally in fresh and dried fruits, honey, sodas, corn syrup, milk and dairy products, sweetened desserts, pastries, and instant cereals, refined sources like table sugar including candies.

Interesting Fact: Fructose gives honey its sweetened flavor. It is also the sweetest form of sugar.

How Simple Sugar Affects The Pancreas, Blood Sugar, And Insulin

After digestion, blood sugar rises. This reaction is normal because our body cells need to utilize glucose from the blood for energy. When you eat or drink sugary substances, the pancreas releases the hormone insulin to lower down the surge of blood sugar by allowing our muscle and fat cells to absorb blood glucose. However, a person with diabetes cannot produce enough insulin to cope up with this normal body process, which would result in high blood glucose levels or hyperglycemia.

What is the Simple Carbohydrates Digestion Time

Simple sugar molecules require minimal to almost no breakdown when it comes to digestion. As a matter of factly, the monosaccharides in the small intestine have a quick absorption rate. After which, the absorbed molecules travel into the liver, the site of glucose conversion.

In the end, complete digestion takes place in the large intestine. Most simple sugars are absorbed in the jejunum section of the small intestine. Nevertheless, there is no definite scientific timeframe as to when a simple carbohydrate can achieve its full emptying process. But most sugars are fully digested within 1-4 hours after eating.

When is the Best Time to Eat Simple Carbohydrates

When a person with diabetes is suffering from acute hypoglycemia, a 15-gram dosage of simple sugars or carbohydrates are immediately given as an emergency treatment. The 15-gram serving of simple carbs could come from any of the following food sources: 4-6 oz of sweetened fruit juice, a ½ cup of non-diet soda or regular soft drink, 8-10 pieces of hard candies, 1 cup non-fat milk, and a serving of 2 tablespoons raisins.

Check the blood glucose level after 15 minutes. If still falls below normal, repeat the same procedure; give another 15-gram-dosage of simple sugars. Wait for another 15 minutes and check; repeat until blood glucose returns to normal.

Note: For severe cases, it is recommended to seek the immediate professional help of a healthcare response provider.

Good vs. Bad Simple Carbohydrates

Even though foods that are rich in simple carbohydrates are quickly digested and absorbed into the bloodstream, there is no scientific justification that consuming such food sources could increase your blood glucose right after eating. But it is the total amount of carbohydrates in your diet that affects your blood sugar levels post-mealtime.

On the other hand, the ADA recommends that for those who are at risk and are having diabetes, to avoid sodas, sugared beverages including vitamin water, drinks flavored with corn syrup, concentrated fruit juices. The reason for this is to prevent weight gain and reduce the possibility of developing cardio diseases and diabetes.

What is the Glycemic Index of Simple Carbohydrates

In a simpler term, a glycemic index is a reference point as to how a certain kind of food could elevate our blood sugar level. The highest rank of a glycemic index is 100%.

The simple carbs like ice-cream and yogurt have a low glycemic response. Fructose (fruit) has a low to moderate glycemic index, while the sucrose (table sugar) falls in the moderate category with a 50-60% glycemic index.

Pros and Cons of Simple Carbohydrates

Pros:

It adds palatability to food; enhancing its flavor, texture, and color.

It promotes appetite.

It is a food preservative.

For fruit and milk sugars, it is an excellent source of vitamins, minerals, and antioxidants.

It provides calories needed for energy.

Cons:

It promotes dental caries since it is a food favored by the bacteria in the mouth.

Excessive intake of which may lead to an overconsumption of total calories, which would lead to weight gain.

An unrestricted intake of simple carbohydrates may put the total carbohydrate allowance of a person with diabetes out of balance, which in turn could cause high blood glucose levels and obesity.

Table sugar alone cannot provide micronutrients needed for proper body nourishment.

Sweet desserts are empty of micronutrients yet high in total calories.

What are the Simple Sugars or Simple Carbohydrates to Avoid

Foods rich in simple sugars are not necessarily removed or avoided. A person with diabetes can still savor a serving of sweet but with LIMITATION and must be included or served as part of a healthy meal, like a dessert.

For example, for dinner, a healthy meal plan with varied menu choices may consist of a dessert of a 1 oz slice of plain brownie or a serving of ¾ cup mixed berries.

The main point of a healthy diabetic diet is to achieve variety, balance, and moderation in terms of food intake. Yes, it’s alright to have a moderate serving of a sweet dessert, as long as it fits in your total requirement of calories and carbohydrate counting as part of your daily meal plan.

But on another note, it is best to avoid the sugar-concentrated drinks.

Interesting Fact: A tablespoon of table sugar has 15 grams of carbohydrates the same goes to a serving of fruit and sweet desserts. Alternatively, a serving of milk and yogurt will give you 12 grams of carbohydrates.

The Bottomline:

To control diabetes, emphasize in the diet the carbohydrate food sources that are complex, like whole grains, vegetables, and beans from the starch and dietary fiber carbohydrate food group. While in the simple carbohydrates, consume the sources from fruits, low-fat, fat-free, or skim milk and dairy products. Spread this carbohydrate food evenly throughout the day.

Meanwhile, foods prepared and concentrated with refined sugar must only be consumed on rare occasions in a moderate portion as part of a healthy meal plan.

REFERENCES:

Mahan, L.K., & Raymond, J.L. (2017). Krause’s Food & the Nutrition Care Process (14th ed.). St. Louis, Missouri: Elsevier.

Hypoglycemia: When Your Blood Sugar Gets Too Low. (n.d.). https://www.webmd.com/diabetes/guide/diabetes-hypoglycemia#2

Gordon, B. (22, November 2018). Understanding Diabetes. https://www.eatright.org/health/diseases-and-conditions/diabetes/understanding-diabetes

Klemm, S. (28, January 2019). Carbohydrates — Part of a Healthful Diabetes Diet. https://www.eatright.org/health/diseases-and-conditions/diabetes/carbohydrates-part-of-a-healthful-diabetes-diet

Rolfes, Pinna, and Whitney. (2009). Understanding Normal and Clinical Nutrition (8th ed.). Belmont, CA: Wadsworth

Best Ways to Lower Your Cholesterol Without Taking Medications

6 Lifestyle Choices That Help You Lower Cholesterol

Cholesterol is an important constituent of cell membranes and it supports many different functions in the human body. Nonetheless, high levels of cholesterol can lead to serious health issues, including increased risk of heart disease and heart attacks. While HDL (high-density lipoprotein) can actually help you prevent disease by transporting cholesterol away, LDL (low-density lipoprotein) allows cholesterol molecules to latch onto the arteries. Making the right lifestyle choices can help you keep HDL and LDL cholesterol at optimal levels and protect yourself from atherosclerosis. Here is list of the best way to lower cholesterol with taking medications.

1. Eat the Right Kind of Fats

Not all fats are created equal. The important thing is to eat more of the right kind and eliminate food that can elevate your cholesterol levels very quickly. Try to avoid saturated and trans fats as much as possible. Saturated fats are found in red meat and full-fat dairy products, and they are usually responsible for raising total cholesterol beyond normal. What’s more, you should definitely stay away from trans fats. You find them in products such as margarine, cakes, cookies, and crackers. The problem with this type of fat is that the human body cannot process it properly. The result is an increase in LDL cholesterol. Look out for food labels that say “partially hydrogenated vegetable oil”.

On the other hand, monounsaturated fats are highly beneficial, since they decrease LDL while protecting HDL cholesterol levels. They also reduce lipoprotein oxidation, shielding your arteries from clogging. Foods high in monounsaturated fats include olives, olive oil, canola oil, avocados, almonds, walnuts, and cashews, among others. Polyunsaturated fats, especially omega-3 fatty acids have several health benefits, as well. While they don’t affect LDL cholesterol directly, they can protect your heart and diminish the risk of coronary heart disease. You will find omega-3s in certain types of fish and seafood, fish oil supplements, seeds, and tree nuts.

2. Increase Your Fiber Intake

Adding more fiber-rich foods to your diet is one of the best ways to keep cholesterol from going up. Foods high in fiber not only help you feel full longer, thus preventing hunger pangs and cravings, they also assist in maintaining a healthy digestive system. Furthermore, fiber is not digested in the stomach, but absorbed by certain intestinal bacteria called probiotics. These helpful bacteria reduce the amount of LDL lipoproteins present in the bloodstream. Some of the best sources of fiber are legumes, such as beans and lentils, fruit (apples, pears, prunes are great choices), whole grains, and oats.

3. Manage Your Weight

Being overweight walks hand in hand with high cholesterol levels. Dieting, on the other hand, affects the way the body produces and processes cholesterol. A well-thought diet plan will help you lose those extra pounds, but also contribute to the absorption of cholesterol and decrease the production of new lipoproteins. When it comes to eating right, quality is as important as quantity. Remember to avoid foods high in saturated fat, such as chips, cookies, full-fat dairy products, and fatty meats. Opt for fruits, vegetables, lean meat, nuts, and seafood to balance your HDL and LDL cholesterol.

4. Increase Physical Activity

Apart from dieting, regular exercise is one of the most important lifestyle changes for lower cholesterol levels. If possible, try to engage in some form of exercise most days of the week. Physical activity increases the beneficial HDL lipoproteins while it keeps LDL at normal levels. A moderate 30-minute workout five times a week will do wonders. However, higher intensity and longer workouts provide more benefits. You could even take up a new sport you’ve always wanted to try. If you have a busy schedule, try to incorporate physical activity in your daily routine in small ways. For example, you could take a brisk walk on your lunch break, walk up some stairs or ride your bike to work every morning.

5. Drink Alcohol in Moderation (If at All)

Ethanol, an important ingredient of alcoholic drinks, can increaseHow to Raise HDL Naturally and Lower Risk for Heart Disease.cholesterol and reduce the risk of heart disease. However, the amount of alcohol consumed must be very small to avoid damage to the liver. The recommended daily limit is one drink for women and two for men. Anything more than that actually does more harm than good.

When it comes to alcoholic beverages, red wine is probably one of your best options since it is rich in polyphenols. These are antioxidant compounds that protect the blood vessel lining from becoming blocked by cholesterol. Wine can only be beneficial as part of a healthy diet in combination with regular physical activity. However, its positive effects are too minor to recommend it to people who don’t already imbibe.

6. Quit Smoking

Smoking has many adverse effects on how the human body handles cholesterol. It decreases HDL, the “good” cholesterol while LDL levels are left unchecked. Moreover, it affects the immune cells that transport cholesterol molecules to the liver, making them less efficient. As a result, there is more cholesterol clogging the arteries and faster progression of atherosclerosis. On the other hand, quitting smoking has several benefits that can become apparent right away. There is lower blood pressure, better blood circulation and heart rate, as well as improved lung function. In addition, after a year of being cigarette-free, your risk of heart disease is reduced by half.

Overindulging in too much french fries and hamburger might be the reason for your high cholesterol.No one can deny that changing lifelong habits isn’t easy. It takes a lot of effort and patience to create and maintain a healthy way of life. The key is to start small. Begin with one area you can improve and work from there. Making the right lifestyle choices will help you lower cholesterol and become a healthier, fitter, and a more energetic version of yourself. Just remember to consult your doctor before any drastic changes to your diet or physical activity.

Sources

Mayo Clinic Staff. “Top 5 lifestyle changes to improve your cholesterol”. mayoclinic.org, Mayo Clinic, 11 Aug. 2018, mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935. Accessed 5 Oct. 2018.

Theobald, Mikel. “10 Lifestyle Choices to Lower Cholesterol”. everydayhealth.com, Ziff Davis, LLC, 17 Sept. 2012, everydayhealth.com/hs/healthy-living-with-high-cholesterol/lifestyle-choices-to-lower-cholesterol/.Accessed 5 Oct. 2018.

Thorpe, Matthew. “10 Natural Ways to Lower Your Cholesterol Levels”. healthline.com, Healthline Media, 11 Dec. 2017, healthline.com/nutrition/how-to-lower-cholesterol. Accessed 5 Oct. 2018.

What Are the Benefits of Superba Krill Oil?

Superba krill oil comes from a specific krill species called Euphausia superba. Krill are tiny, shrimp-like sea creatures that feed on algae rich in omega-3 fatty acids, including EPA and DHA. The omega-3s in krill oil are bound to phospholipids, which makes them more absorbable than other sources of omega-3. This allows them to efficiently improve the health of cells throughout the body, from the joints to the heart and the brain.

Protects Heart Health

Studies found that krill oil lowers levels of LDL (“bad”) cholesterol and triglycerides, while increasing levels of HDL (“good”) cholesterol. Krill oil is also proven to lower blood pressure in animals with high blood pressure. These actions combined work to lower the risk of heart disease and help protect those already at risk.

Helps Treat Depression

Depression has become an epidemic, and medical research has linked it to omega-3 deficiency. Animal studies found that krill oil increases DHA levels and reduces depressive behaviors. Meanwhile, a study with 70 women found that krill oil improved symptoms of PMS-related depression.

Helps Prevent Cancer

Krill oil has been shown to inhibit the proliferation of human colorectal cancer cells without the side effects of traditional cancer therapies. This finding suggests Superba krill oil is useful for cancer prevention and potentially even the treatment of it.

Reduces Inflammation

Chronic inflammation can lead to diseases such as cancers and rheumatoid arthritis. Superba krill oil helps keep inflammation at bay and has been shown to reduce inflammation, relieve joint pain and improve range of motion in arthritis patients.

Supports Brain Health

Superba krill oil boosts brain health in both the old and the young. The DHA found abundantly and in an absorbable form within krill oil is required for children’s brain development. Superba krill oil also slows the decline of brain function in seniors and has been shown to improve memory. The high antioxidant content of Superba krill oil protects the brain from oxidative damage and can help prevent schizophrenia, dementia, epilepsy and autism.

Improves ADHD Symptoms

Studies at Purdue University suggest that children deficient in omega-3s are much more prone to behavior problems, hyperactivity and inattention. DHA nourishes the cerebral cortex, which is the part of the brain in charge of attention span and impulse control. Research found that children with ADHD who supplemented with 500 mg of krill oil for six months experienced a 60 percent increase in concentration.

Reduces Diabetes Risk Factors and Lowers Insulin Resistance

Supplementing with Superba krill oil lowers your risk of type 2 diabetes, by reducing insulin resistance, improving blood tissue function and reducing glucose levels. In a study with diabetes patients, krill oil curtailed insulin resistance after one month of supplementation.

Final Thoughts

Omega-3 essential fats benefit human health in many ways, but the body doesn’t produce them naturally. Thus, you need to acquire them through food or supplements to avoid deficiency. Superba krill oil may be the best option for omega-3 supplementation, since it’s highly absorbable, contains more EPA than fish oil, and offers additional antioxidant benefits.

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Is Corn Oil Healthy: The Pros and Cons of Corn Oil

Even if you’re not much of a cook, you’ve probably heard of corn oil. It’s a popular product found in most kitchens, and it’s very versatile and cheap. Is it good for you from a health perspective, however? Corn oil isn’t only used in kitchens; it’s got several jobs, from industrial uses to cosmetics. You might have used olive oil before due to its health benefits. Could corn oil be a better option instead?

First things first: what is corn oil?

Corn is one of the most popular crops grown across the globe. Because it’s so readily available and one of the cheapest crops on the market is accessible to everyone.. When you think of corn, “oily” probably isn’t in the description. Because corn isn’t that oily, it must be pressed to separate the oil from the kernels. The oil made from this process is then refined and steam distilled before you open the finished product.

There are a few different kinds of corn oil to watch out for, such as corn oil products that have a high smoke point. Because of the low price and neutral flavor that won’t affect what you’re making, high-smoke-point corn oil is a popular choice. However, research has shown that when nonorganic corn oil is heated, it can be harmful to your body. When heated, such as in the deep fryer, it can produce a harmful anti-nutrient called acrylamide, a compound that has been labeled a potential carcinogen by the International Agency for Research on Cancer. Reasearch published in PubMed also suggests that acrylamide has also been linked to problems with hormones and muscle function, in addition to nerve function.

Before you decide to ditch the corn oil, however, wait until you hear about some of its health benefits. If you purchase organic, unrefined corn oil or cold-pressed corn oil, you can avoid some of these troublesome side effects, as these oils have a lower smoke point in addition to having many great health benefits. This type of unrefined oil can be used in the kitchen, in the medicinal world, and even as a massage oil.

Now that you’re familiar with a couple of the ways corn oil is manufactured, consider the health benefits of corn oil. Generally, unrefined organic corn oil has more health properties than refined organic corn oil. First, corn oil has anti-inflammatory properties. This can help protect your body from diseases, such as diabetes, heart disease, and, possibly, cancer. That’s because corn oil is full of a plant-based compound called “phytosterol.” The anti-inflammatory properties of corn oil can also help relieve symptoms of arthritis, headaches, and stomach issues.

Corn oil can also improve your vision. “Lutein” is a compound that can only be synthesized by plants, and, when ingested, it can possibly reduce the number of free radicals in your body. Lutein can also protect your vision and possibly reduce the risk of cataract formation. Moreover, unrefined corn oil can be good for your skin. Corn oil is sometimes used in the massage profession. If you’re ingesting it or rubbing it on your skin, clinical research suggests that the antioxidants and tocopherols can help reduce the likelihood of skin infections, inflammation, irritation, and blemishes. However, unrefined corn oil is also high in fat, so you should use small amounts if you decide to incorporate it into your skincare routine.

Of course, corn oil isn’t all good. In its natural, organic form, corn oil can have some health benefits, but refined, high-smoke-point corn oil is generally unhealthy. Consider the main detriments to incorporating refined corn oil into your diet.

It’s easy to use lots of oil when cooking. Because corn oil can withstand high temperatures, it’s often used when deep frying food and it cheap. Most deep-fried food is dunked in this very fatty, refined oil, which translates to an extreme increase in calories in whatever you’re eating. If your diet is high in corn oil, chances are you’re consuming extra calories at every meal you may not be aware of.

Refined corn oil is also very high in omega-6 fatty acids. While omega-6 fatty acids can be good for you, if ingested in small amounts, you should always balance out your omega-6 fatty acids with Omega-3 fatty acids. Omega-6 fats promote inflammation, which, in very small amounts, is good for your body and helps protect it from disease. Too much inflammation, however, can increase your risk factor for contracting a variety of diseases, including cancer, heart disease, obesity, and Alzheimer’s.

Moreover, most corn oil is made from genetically modified, or GMO, corn. New research is being conducted every day about whether GMO foods are good for the population in general. While most GMO food is deemed safe, GMO corn crops have only been around for the last 20 years or so. Therefore, the long-term health effects of such produce are not readily available. On top of that, per the United States Department of Agriculture, GMO corn is often subjected to pesticides such as glyphosate. In 2015, the World Health Organization deemed this pesticide a probable carcinogen.

When it comes to corn oil, does the good outweigh the bad? Considering all the information, there are certainly healthier oils out there for you, such as olive oil and coconut oil. You should probably avoid corn oil as your go-to cooking oil, and, if you purchase organic, unrefined corn oil, you may want to use it only in small amounts. In summary, you should avoid corn oil because potential negative risk almost always outweigh its benefits.