Unlock the Secrets to Beating Type 3 Diabetes with These Expert Diet Tips!

While "Type 3 Diabetes" is not an officially recognized medical term, it is a term used by some researchers to describe the hypothesis that Alzheimer's disease is caused by insulin resistance and insulin-like growth factor dysfunction in the brain. This article explores dietary recommendations for managing blood sugar levels and potentially mitigating the risk or progression of cognitive decline, based on current research and established dietary guidelines for diabetes and overall health.

Understanding the Connection: Diabetes and Alzheimer's Disease

Numerous epidemiological studies have linked diabetes to dementia caused by Alzheimer's disease, especially type 2 diabetes mellitus (T2DM). Some researchers even consider Alzheimer's to be a brain-specific form of diabetes. Alzheimer's disease and T2DM share common risk factors, such as obesity, aging, and insulin resistance (IR). Common pathological mechanisms associated with IR in both conditions include oxidative stress, impaired insulin signaling, mitochondrial dysfunction, neuro-inflammation, and advanced glycation end products (AGEs).

Abnormalities in glucose metabolism may contribute to AD development in diabetic patients, and disorders of energy metabolism are directly associated with the pathological development of AD. Therefore, adequate blood glucose control is the primary goal of therapeutic approaches to lower the risk of AD in diabetic individuals.

General Dietary Goals for Diabetes

Dietary advice for those with diabetes has evolved and become more flexible and patient-centered over time. Nutrition goals from the American Diabetes Association (ADA) include:

Promoting and supporting healthful eating patterns, emphasizing a variety of nutrient-dense foods in appropriate portion sizes, to improve overall health and:

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- Achieve and maintain body weight goals.
- Attain individualized glycemic, blood pressure, and lipid goals.
- Delay or prevent the complications of diabetes.
Addressing individual nutrition needs based on personal and cultural preferences, health literacy and numeracy, access to healthful foods, willingness and ability to make behavioral changes, and existing barriers to change.
Maintaining the pleasure of eating by providing nonjudgmental messages about food choices while limiting food choices only when indicated by scientific evidence.
Providing an individual with diabetes the practical tools for developing healthy eating patterns rather than focusing on individual macronutrients, micronutrients, or single foods.

Key Elements of a Diabetes Diet

A diabetes diet is a healthy-eating plan that helps control blood sugar. It simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes. It's a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables, and whole grains.

Focus on Nutritious Foods: Make your calories count with nutritious foods. Prioritize non-starchy vegetables, fruits, legumes, and whole grains, as well as dairy products with minimal added sugars.
Regular Mealtimes: A diet for people living with diabetes is based on eating healthy meals at regular times. Eating at the right times is also important. You will want to plan for regular, balanced meals to avoid blood glucose levels that are too high or too low for you. Embrace a healthy-eating plan is the best way to keep your blood sugar level under control and prevent diabetes complications.
Portion Control: It's important to understand not only what's best to eat when you have diabetes but also how much to eat. You may need to learn to figure out the amount of carbohydrates you are eating with the help of a dietitian. A dietitian can teach you how to measure food portions and become an educated reader of food labels. When planning meals, take into account your size and activity level.

Macronutrient Recommendations

Carbohydrates: Carbohydrate intake should emphasize nutrient-dense carbohydrate sources that are high in fiber (at least 14 g fiber per 1,000 kcal) and minimally processed.
- Dietary Fiber: Adults with diabetes should consume high-fiber foods (at least 14g fiber per 1,000 kcal) or at least 35g dietary fiber per day. Recommended food sources of dietary fiber are minimally processed whole grains, vegetables, whole fruit, and legumes.
Protein: It is recommended that older adults consume 1.0-1.2 grams of protein per kilogram of body weight.
Fats: Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. Choose healthy fats like olive oil, nuts, avocados, and some types of fish.

Foods to Include in Your Diet

Non-Starchy Vegetables: According to the Diabetes Plate, non-starchy vegetables should make up half of your meal. These low-carbohydrate vegetables have minimal impact on your blood sugar and are rich in nutrients. Examples include broccoli, carrots, cauliflower, dark green leafy vegetables like spinach, collards, and kale.
Fruits: Berries are a great option for a diabetes meal plan, packed with antioxidants, vitamins C and K, manganese, potassium, and fiber. Citrus fruits are also a great vitamin C source, and also have fiber, folate, and potassium.
Whole Grains: Whole grains are rich in vitamins and minerals like B vitamins, magnesium, iron, and manganese. They are a great source of fiber too. Some examples of whole grains include whole oats, quinoa, barley, farro, and whole wheat.
Lean Protein: Protein foods should fill up one quarter of your plate. There are plenty of protein-rich plant-based options, such as beans, hummus, lentils, and others.
Fish High in Omega-3 Fatty Acids: Omega-3 fats may help reduce the risk of heart disease and inflammation. Fish high in these healthy fats are sometimes referred to as "fatty fish." Salmon is well known in this group and other fish high in omega-3 are herring, sardines, mackerel, trout, and albacore tuna.
Nuts: An ounce of nuts can go a long way in getting key healthy fats, magnesium, and fiber and can help manage hunger. Some nuts and seeds, such as walnuts and flax seeds, are also a good source of omega-3 fatty acids.
Milk and Yogurt: Milk and yogurt can help build strong bones and teeth with calcium. Look for yogurt products that are lower in fat and added sugar.

Foods to Limit or Avoid

Sugary Foods and Drinks: Limit or avoid sugary foods such as donuts, candy, pastries, soda, and honey. Replace sugar-sweetened beverages (including fruit juices) with water or low-calorie or no-calorie beverages as much as possible.
Refined Carbs: These are carbohydrates that have been stripped of their fiber and other vital nutrients. As a result, foods with refined carbs-like white bread-are generally digested faster and can cause glucose levels to rise quickly.
High-Fat Dairy and Animal Products: Foods like bacon, sausage, and butter are high in saturated fat, which can cause clogged arteries and heart disease. Avoid high-fat dairy products and animal proteins such as butter, beef, hot dogs, sausage, and bacon.
Deep-Fried Foods: As tasty as it may be, fried chicken, French fries, chips, and other fried fare tends to be cooked in unhealthy oils (e.g., trans fats). Often, they're coated in breading, which adds excess calories.
Processed Foods: Pre-packaged food, such as TV dinners, cookies, and frozen pizza, are often high in sugar, sodium, and unhealthy fats. A better option is to prepare your meals using fresh ingredients.
Alcoholic Beverages: Consume alcoholic drinks with caution, and know how certain beverages can affect your blood sugar.

Meal Planning Strategies

The Diabetes Plate Method: This simple method focuses on eating more vegetables.
1. Fill half your plate with non-starchy vegetables.
2. Fill one-quarter of your plate with lean protein.
3. Fill one-quarter of your plate with carbohydrate foods.
4. Choose water or a low-calorie drink.
Carb Counting: To help control your blood sugar, you may need to learn to figure out the amount of carbohydrates you are eating with the help of a dietitian.

Specific Dietary Approaches

Mediterranean Diet (Medi): A traditional diet originating from Mediterranean countries, that focuses on the consumption of abundant fruits, vegetables, legumes, unrefined grains, plenty of fish, and moderate dairy products (such as low-fat cheese and yogurt) and wine, taking olive oil as the cooking oil.
DASH (Dietary Approaches to Stop Hypertension) Diet: Emphasizes consumption of dairy products and low consumption of sodium, industrial sweets, and saturated fat.
MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) Diet: A combination of the Medi and DASH dietary patterns, emphasizing the consumption of natural plant foods, especially increasing the intake of berries and dark green leafy vegetables.
Ketogenic Diet (KD): A low-carbohydrate, high-fat, moderate-protein diet that typically provides about 80% of calories from fat, 15% from protein, and 5% from carbohydrates.

Nutritional Supplements

A substantial body of research indicates that nutrients and phytochemicals including vitamins, folic acid, and polyphenols may have therapeutic effects on DM combined with AD because they could regulate blood glucose concentration, slow the progress of cognitive decline, improve IR, and protect the nervous system from inflammation and/or oxidative damage.

Additional Considerations for Older Adults

Managing diabetes in older adults requires a multi-faceted approach. One important aspect of living well with diabetes is good nutrition.

The Role of a Dietitian

If you have diabetes or prediabetes, your health care provider will likely recommend that you see a dietitian to help you develop a healthy-eating plan. The plan helps you control your blood sugar, also called blood glucose, manage your weight, and control heart disease risk factors. A registered dietitian can help you put together a diet based on your health goals, tastes, and lifestyle. The dietitian also can talk with you about how to improve your eating habits.

Medical nutrition therapy (MNT) implemented by a registered dietitian is associated with A1C reductions of 1.0-1.9% for people with type 1 diabetes and 0.3-2.0% for people with type 2 diabetes.

Shopping on a Budget

Eating healthy with a diabetes-friendly food list doesn’t have to be expensive. Shop your local markets for foods and produce that is in season or on sale. Vegetables and fruit in other forms (frozen, canned, or dried) are great choices, just be sure to select ones without added sugar or sauces. Rinse canned vegetables to help reduce sodium. Look for frozen or canned fish and lower sodium nuts. Dry beans and legumes and whole grains you cook from scratch are affordable and allow you to personalize with your favorite flavors.

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