Fall always makes me think of apples … crunchy raw apples, baked apple crisp, caramel apples and apple cider vinegar. Wait, vinegar? Apple cider vinegar has long been associated with a variety of health claims, and has been getting a lot of new press lately, but which claims are actually true?

Apple cider vinegar may help with diabetes and blood sugar control. Researchers have found that individuals with insulin resistance had a slower increase in blood sugar after eating starchy carbohydrates when they drank diluted cider vinegar before eating. Their vinegar was about 11/2 tablespoons in 1/4 cup water. It appears the effect is due to decreased absorption of the carbohydrate into the blood or a slowed breakdown of the carbohydrate into sugars. Just be careful; some patients with diabetes have slow stomach emptying, and vinegar appears to make it worse.

There is also some evidence that apple cider vinegar may improve blood fats, including cholesterol and triglycerides. While studies have been mostly done in animals, watch for continued evidence in this area and continue to follow nutrition and exercise recommendations.

Another top reason for apple cider vinegar’s renewed popularity is the claim that it promotes weight loss. It is an ingredient in many cleansing drinks, and advocates claim that drinking a small amount of apple cider vinegar before meals helps curb appetite and burn fat. While it does not burn fat, its effect on appetite may have some merit; individuals have reported a decrease in appetite after drinking 2 tablespoons, but mostly due to a queasy feeling and upset stomach. Vinegar may also aid in weight loss when it replaces higher calorie foods. For example, using apple cider vinegar as a substitute for other condiments can reduce calorie intake significantly; try replacing or mixing commercial salad dressings with vinegar, using vinegar to marinate meat or seafood, and sautéing vegetables with a splash of vinegar and oil. As always, weight management is best attained with portion control and physical activity.

No discussion of vinegar is complete without precautions. Apple cider vinegar is a highly acidic fermented byproduct of apples. Some experts are concerned that drinking vinegar increases the acidity of your body, putting a strain on your kidneys and bones. Furthermore, it can decrease potassium levels in your body and may interact with supplements or medications, including diuretics and insulin. Avoid drinking it plain as it has been shown to cause damage to tooth enamel, irritate the throat and increase stomach acidity.

As tempting as it might be to bypass these risks by taking apple cider vinegar pills, there is no research to support their value. These supplements are not regulated so you cannot know what or how much you are getting, and there is evidence that some do not even contain vinegar. In short, save your money.

As for other health claims, there have been no scientific studies in humans that substantiate apple cider vinegar’s ability to reduce inflammation and symptoms of arthritis or its effects on eczema, leg cramps, sinus problems, split ends or aging. If you believe it makes you healthier, just remember its side effects and proceed with caution; dilute with water and drink with or after meals.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2016/10/17/wdowik-beware-apple-cider-vinegar-claims/92308898/
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As you may know, November is National Diabetes Month. If you are one of the estimated 29 million Americans with diabetes, or one of the 86 million Americans with prediabetes, you may be wondering how to enjoy one of the most food-laden holidays of the year. Fortunately, you can have your pie and eat it, too.
 
Do not feel like you have to create a whole new Thanksgiving meal or special diabetic side dishes for those with diabetes. It is a myth that people with diabetes have to follow a special diet. In fact, a healthful diabetes diet is the same healthful diet we should all eat: lean proteins, whole grains, low fat dairy, whole fruit, healthy fats, and lots of non-starchy vegetables. A little less sugar and processed carbohydrates would benefit us all, even at this time of year. You can still enjoy the traditional turkey, gravy and accompaniments by using these tips to make the holiday lighter and more festive for everyone.

• Nibble on light appetizers, if any, in anticipation of the feast. Save the deviled eggs and cheese cubes for another time, and snack instead on crudités (raw vegetables). These can look appealing with fancy cuts, beautiful arrangements, and a light dip.

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• Set the table with small plates. The larger your plate is, the more likely you are to fill it.

• Eat mindfully! Before putting food in your mouth, use your senses of sight and smell to appreciate it. Then eat leisurely, putting down utensils between bites, chewing slowly, and taking the time to fully enjoy every mouthful (and your holiday company).

• Choose smaller portions of the foods you love. One scoop of mashed potatoes can be just as fulfilling as two, with perhaps a little less gravy than usual.

• Get involved in the preparation. It is easy to modify recipes to pack less sugar and fat. For example, make your own cranberry sauce with ½ the sugar called for in the recipe, and make your stuffing with broth instead of butter.

• Another stuffing tip: bake it in a casserole dish in the oven rather than cooking inside the bird.

• Skip the extras that are available year around, such as bread. 

• Lighten up the pie (for example, using fat free evaporated milk with the pumpkin puree) or leave behind the crust. You can enjoy dessert by choosing what and how much to eat, then feel no guilt afterwards.

• Look forward to leftovers. By reminding yourself that you can have more turkey and gravy tomorrow, you are less likely to overeat it today.

• Get outside and walk! Bundle up if you must, and take mini walks throughout the day, especially after long spells of watching parades and It’s a Wonderful Life, and after the Thanksgiving dinner.

 
For more insight into controlling your diabetes without it controlling you, watch for the Kendall Anderson Nutrition Center’s upcoming Dining with Diabetes program. In the meantime, Happy Thanksgiving! 

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As seen in the Fort Collins Coloradoan
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Does what you eat cause diabetes? Does what you drink effect your blood sugar? In honor of American Diabetes Month, we decided to shed light on recent findings and dispel popular myths about diabetes for your health and peace of mind.  Test your diabetes knowledge with the top 5 questions we hear on a regular basis.
 
What can I eat on a Diabetic Diet?

• There is no one diet for diabetes.  Smaller portions of the foods you love can assist with blood sugar control and weight management, but you can still eat the same foods as your family and friends.  Recommendations for the entire population include eating a variety of low fat foods from all food groups, including whole grains, lean proteins, fruits, vegetables, and possibly low fat dairy.

 
Is it true that eating too many sweets causes diabetes?

• It is tempting to conclude that too much sugar in the diet leads to weight gain, which can lead to diabetes.  Certainly, intake of sweetened beverages in the U.S. has risen along with average weight, and fructose is often seen as the root of all evil.  It’s important to note, however, that sugar also tends to take the place of foods that provide health benefits such as whole grains, lean protein, and vegetables.  To help prevent diabetes, or manage it once you have it, replace sugary drinks with water and trade a fast food dinner for grilled fish served with half a plate of your favorite vegetables.

 
Can I prevent or control diabetes if I drink coffee every day?

• Research has found an association between a lower risk of developing type 2 diabetes and a daily coffee habit.  If you don’t already drink it, however, there is not conclusive evidence to recommend you start, but it sure makes a good excuse.  It’s important to limit the cream and sugar that often goes into coffee, and be sure to weigh the potential benefits against possible negative effects, such as stomach pain, frequent bathroom breaks, irregular heartbeat, shakiness, and insomnia.

 
Should I avoid all white food, especially white sugar, flour and rice?

• These white foods have been highly processed, meaning they are quickly digested and quick to raise blood sugar.  Limit sugar and choose whole wheat flour and brown rice.  Reduce other carbohydrates (including grains, fruits, and starchy vegetables) to less than half of your calories, and make sure what you choose is high in fiber and low in glycemic index.

 
Is it true I should avoid fruit because it is too high in sugar?

• Fresh or frozen unprocessed fruits (no sugar added), can be high in fiber, antioxidants, and vitamins that are good for your overall health and weight.  Limit canned and dried fruit and fruit juice, but include a couple of servings of whole fruit each day.  Small portions eaten along with nonfat yogurt or an ounce of nuts will have only a small impact on blood sugar.

It is important, and possible, to successfully manage diabetes with a healthy lifestyle and positive attitude.  It’s not as hard as you might think!

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As seen in the Fort Collins Coloradoan
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