If you were watching the 2004 Democratic Convention, you may have seen the ticker tape that runs at the bottom of your screen warning diabetics that caffeine can dangerously raise their blood sugar. Although the effect of caffeine stimulating the release of stored sugar from the liver is well known, few studies have specifically tested caffeine’s effect on people suffering from either insulin resistance syndrome or type 2 diabetes.
Most doctors are aware of caffeine’s effect on reducing cellular sensitivity to insulin and raising blood sugar, but nevertheless they rarely recommend that their pre-diabetic and diabetic patients should cut down on caffeine. Even the American Diabetic Association has taken the position that diabetics won’t suffer from caffeine consumption. Their idea of a healthy breakfast includes coffee with skim milk; cut the fat but don’t mention the caffeine! Now, however, a new study has demonstrated that caffeine causes a sharp rise in blood sugar if you drink a cup of coffee, especially after eating a meal. Anyone interested in controlling insulin spikes, whether to maintain stable blood sugar or to lose weight, should be aware of the results of this study.
40% of Americans are Pre-Diabetic
Over 41 million American adults are estimated to suffer from pre-diabetes including symptoms of insulin resistance that usually develops into type 2 diabetes within 10 years. 12 million adults, or nearly 7% of Americans, now suffer from diabetes and doctors are worried we have a diabetes epidemic on our hands. Even children are now developing type 2 diabetes, a disease formerly thought to only effect people over 45. The underlying culprit, obesity, is on the rise for all ages due to our sedentary lifestyle and high caloric diet. Yet type 2 diabetes is entirely preventable by exercise and good nutrition!
What is Insulin Resistance Syndrome?
Insulin resistance syndrome develops when lack of exercise and excess weight reduces the ability of the muscles, fat and liver cells to use insulin. The job of insulin, produced by our pancreas, is to make blood sugar, known as glucose, available to our cells for creating energy. When our cells become resistant to insulin, glucose and insulin build up in the blood, endangering our health and predisposing us to diabetes.
The symptoms of insulin resistance syndrome, also known as the Metabolic Syndrome or Syndrome X, can go unnoticed but there are tests that can easily determine if you are suffering from insulin resistance. If you have any of the following symptoms, you should ask your doctor to test your fasting glucose levels and your glucose tolerance.
- Excess weight around your waistline
- High LDL (bad) cholesterol and low HDL (good) cholesterol
- High levels of triglycerides
- High blood pressure
Testing results showing impaired fasting glucose and glucose tolerance means you’re pre-diabetic and it’s time to adopt healthy lifestyle habits that will help you prevent diabetes!
Preventing The Development of Diabetes
Researchers at the National Institute of Health have found that making healthy lifestyle changes reduced the risk for pre-diabetics developing type 2 diabetes by 58%. By losing just 5 – 7% of their body weight coupled with increased physical activity, people with insulin resistance have a good chance for preventing type 2 diabetes without the use of any drugs. Many are even able to return their blood sugar levels to normal. For people over 60, the reduced risk was even better. 71% were able to use lifestyle modifications to prevent diabetes from occurring. Compare that to just a 31% of people using the diabetes drug, metformin.
Type 2 Diabetes Can Go Undetected
Type–2 diabetics either no longer make enough insulin or their bodies cannot properly use it and the insulin remains elevated in their blood along with the blood sugar. Unfortunately, many people suffer from type-2 diabetes without ever knowing it until they develop disease complications like loss of eyesight and heart disease. If you suffer from any of the following symptoms, have your doctor test you for diabetes:
- Increased thirst
- Increased hunger
- Fatigue
- Increased urination, especially at night
- Weight loss
- Blurred vision
- Sores that do not heal
Getting Blood Sugar Back In Control
Reducing body fat and maintaining stable blood sugar are the keys to preventing or controlling diabetes. Eating a diet low in fat and sugar and high in nutrient rich, fiber dense foods will help you maintain stable blood sugar and avoid insulin spikes. Combined with exercise that can be as simple as walking 30 minutes a day, you will be able to lose weight and possibly even reduce your blood sugar to normal levels.
After a meal, the risk for elevated blood sugar levels rises dramatically. Type 2 diabetics may have lost the ability to produce enough insulin to adequately respond to meals. Thus anything that increases blood sugar should be avoided at mealtime and that includes caffeine!
Caffeine Dramatically Raises Blood Sugar After Meals
In the recently released study on the effects of caffeine on diabetes, it was found that after a meal, those who had been given caffeine had a 21% increase in their glucose level and their insulin levels rose 48%.
Dr. James Lane, professor of psychiatry at Duke University, who led the study, said: "In a healthy person, glucose is metabolized within an hour or so after eating. Diabetics, however, do not metabolize glucose as efficiently. It appears that diabetics who consume caffeine are likely having a harder time regulating their insulin and glucose levels than those who don't take caffeine.”
“The goal of clinical treatment for diabetes is to keep the person's blood glucose down. It seems that caffeine, by further impairing the metabolism of meals, is something diabetics ought to consider avoiding. Some people already watch their diet and exercise regularly. Avoiding caffeine might be another way to better manage their disease. In fact, it's possible that staying away from caffeine could provide bigger benefits altogether."
The results of this study confirm an earlier study at the University of Guelph conducted by biologist Terry Graham. In overweight people with either insulin resistance syndrome or type 2 diabetics, caffeine caused insulin levels to soar and remain elevated for more than three hours after they had taken even small amounts of caffeine. In pregnant women, who already suffer from an insulin-resistant state due to the increase in hormones during pregnancy, caffeine made their insulin resistance much worse.
Optimal Health is the Goal
The message is clear. We all have the power to reduce our risk of developing diabetes and reverse insulin resistance syndrome by making healthy lifestyle choices for ourselves and our loved ones. One of the greatest gifts we have, the good health of our bodies, can be restored if we are willing to invest the time and energy. The miracle of the body is that renewal and rejuvenation are possible no matter how far we think we’ve let things go. Over time, the rewards of feeling better and better strengthens our resolve to continue the path towards optimal health.
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