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Why Is Sorghum One of My New Favorite Grains?

The AHA! Team — Wed, 10 Sep 2025 20:01:21 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Learn why sorghum is one of my favorite new grains. “Despite playing a significant role in Africa and Asia as a staple grain, sorghum has only recently emerged as a potential human food source in the developed world.” And it isn’t just a principal grain in many parts of the world, but it’s “critical in folk medicine” traditions, too. What might its health benefits be? There are some in vitro data from test tubes and petri dishes, as well as in vivo data, meaning “within the living” in laboratory animals, but only in the last decade have we started seeing human trials. In one study, participants were asked to eat sorghum pancakes or corn pancakes for supper every day for three weeks. Both groups saw significant, 20 to 30 percent drops in their cholesterol, but all participants were also “requested not to consume eggs and other cholesterol-boosting foodstuff,” so that may very well have played a role. Another study used biscuits. Those eating sorghum biscuits said they felt more satiated than when they ate wheat biscuits, but that “did not translate to differences in intake at the subsequent ad-libitum [all-you-can-eat] meal.” So, does it matter that they subjectively felt more satiated if that did not cause them to eat any less? Unsurprisingly, when put to the test, those eating sorghum versus wheat biscuits didn’t lose any weight, though the data are a bit mixed. A recent study concluded that “sorghum can be an important strategy for weight loss in humans.” However, those in the sorghum group didn’t actually lose more weight. They did eat hundreds more calories a day, though, and they still lost more body fat, as you can see below and at 1:41 in my video The Health Benefits of Sorghum. This may be because of their greater fiber consumption or intake of other goodies, like the resistant starch in sorghum. The vehicle the researchers used was an artificially flavored, colored, and sweetened powdered drink mixture of water, milk powder, and either sorghum or wheat flour. That may be good for a study since you can make a blinded control, but it leaves you wondering what would happen if you actually ate the whole food. The resistant starch is exciting, though. Most of the starch in sorghum is either slow-starch—that is, slowly digestible—or fully resistant to digestion in the small intestine, which offers a banquet bounty of prebiotics for our good gut flora down in our colon. Evidently, it isn’t the sorghum starch itself, but interactions with the proteins and other compounds that effectively act as starch blockers, inhibiting our starch-munching enzymes. Sorghum ends up with “the lowest starch digestibility” among grains, which is why, traditionally, it was considered to be an “inferior” grain—but inferior in the sense of not providing as many calories. (That’s a good thing in the age of epidemic obesity.) When study participants were given either a whole-wheat muffin (the control) or a sorghum muffin, with both containing the same amount of starch, researchers saw significantly higher blood sugars 45 minutes to two hours after subjects ate the wheat muffin, as shown below and at 2:58 in my video. They also saw a higher insulin spike, starting almost immediately after consuming the wheat muffin, as seen below, and at 3:03. Overall, after consumption of the sorghum muffin, researchers found a 25 percent lower blood sugar response, and the participants’ bodies had to release less than half the insulin to deal with it, as seen here and at 3:11 in my video. The same type of results were found with people with diabetes. Researchers saw a lower blood sugar spike with sorghum porridge compared to grits, and the participants’ bodies could deal with it with a fraction of the insulin. So, we need to educate people on how healthy sorghum is—and, some suggest, “develop products that are…healthy, convenient to use, and tasty.” No need! Sorghum is already healthy, convenient, and tasty just the way it is. I just press a single button on my electric pressure cooker with two parts water and one part sorghum, and it’s ready in 20 minutes. You can make a big batch and use it all week just like you would rice. Of course, there isn’t big money for the food industry when people eat the intact, whole grain. Instead, the industry is looking at sorghum for its “enormous potential for exploitation” in creating “functional foods and food additives.” (Did you know that adding sorghum to pork or turkey patties can decrease their “cardboardy ﬂavor”? Why eat sorghum when you can instead use it to make gluten-free beer?) It’s funny. When I wrote in How Not to Diet about taxpayer subsidies going to the sugar, corn syrup, oil, and livestock industries to subsidize cheap animal feed to help make Dollar Menu meat, I jokingly asked, “When was the last time you sat down to some sorghum?” Now that we know how good it is for us, maybe we should be taking advantage of the quarter billion dollars the United States is spending to prop up the sorghum industry and sit down to some sorghum after all. If you missed the previous video, check out Is Sorghum a Healthy Grain? My How Not to Diet Cookbook is full of delicious and healthful grain recipes. Check it out here. “Resistant starch”? Learn more about Resistant Starch and Colon Cancer and Getting Starch to Take the Path of Most Resistance. For more on the benefits of different grains, see related posts below. Key Takeaways Sorghum, widely used as a staple in Africa and Asia, is now being studied for its health benefits, with emerging human trials on its potential for cholesterol and blood sugar regulation. Studies show that sorghum may aid in lowering cholesterol and can increase feelings of satiety. However, this satiety hasn’t consistently led to reduced food intake. Sorghum’s resistant starch content results in lower blood sugar spikes and requires less insulin after consumption compared to other grains like wheat, making it promising for blood sugar management, especially in people with diabetes. Sorghum’s unique starch composition, largely resistant to digestion, offers prebiotic benefits for gut health and may act as a natural starch blocker. Despite sorghum’s potential health benefits as a whole grain, the food industry is more focused on its use in functional foods and additives. However, the grain can be easily prepared and enjoyed whole, offering a healthy, cost-effective option for any diet. To read the original article click here.

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Sip Your Way to Better Health: The Secret Drink that Could Transform Your Metabolism

The AHA! Team — Mon, 14 Jul 2025 05:56:45 +0000

Patrick Tims via NaturalHealth365 – Think your metabolism is just about the genes you inherited? New research suggests otherwise. Scientists at Washington State University recently published findings in Nutrients that challenge this common belief. Their study points to something interesting: elderberry juice might help rev up your metabolism. While it might sound surprising, this dark purple juice does more than just taste good – it seems to boost your metabolism and could even help you maintain a healthy body weight. The research behind the surprising benefits of elderberry juice This wasn’t just any quick study – researchers at Washington State University conducted a carefully controlled, 5-week crossover trial to understand what elderberry juice could do. The findings are particularly interesting because obesity affects over 70% of adults in the United States, and we’re always looking for natural ways to help. Here’s how they did it: They gathered 18 adults with higher BMIs (over 25 kg/m²) who were otherwise healthy and had them drink either elderberry juice or a matching placebo for a week, took a break, and then switched drinks. What makes this study solid is that they controlled participants’ diets (40% fat diet) for 4 days during each test period to ensure accurate comparisons. Each participant drank about 12 ounces (177.5 grams) of elderberry juice daily, which delivered about 720 mg of beneficial compounds called cyanidin-3-glucoside equivalents. How elderberry juice improves your metabolism The study revealed some fascinating changes in participants’ bodies. At the most basic level, the juice shifted their gut bacteria, increasing helpful bacteria like Bifidobacterium and Faecalibacterium while reducing less beneficial types. This matters because gut bacteria are crucial in how the body processes nutrients. Most notably, the elderberry juice improved how participants’ bodies handled sugar and fat. When testing blood sugar levels after meals, researchers saw significant improvements in glucose control. Participants’ insulin levels dropped by nearly 10%, suggesting their bodies were becoming more efficient at processing sugar. Perhaps most impressively, the juice enhanced participants’ ability to burn fat – a process called fat oxidation after meals and during exercise. The data showed a remarkable 27% increase in fat burning among those drinking elderberry juice. Tips to implement elderberry juice into your daily meals While elderberry juice, native to Europe, might not be available at your local store, you can likely find it at a nearby health food store. You can also purchase it online. Many enjoy elderberry juice “straight” in a glass or mixed with water, seltzer, or tonic. It also works well blended into smoothies for a metabolic boost. Sources for this article include: MDPI.com Medicalxpress.com To read the original article click here.

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Kola Nut: The Little-Known Ingredient that Supports Energy Levels

The AHA! Team — Fri, 08 Nov 2024 06:30:00 +0000

Rachael Link, MS, RD via Dr. Axe – Although few people have ever heard of the kola nut, it’s a common ingredient found in everything from soft drinks to herbal supplements. Although few people have ever heard of the kola nut, it’s a common ingredient found in everything from soft drinks to herbal supplements. Not only does this nutritious nut boast a unique flavor and aroma, but it’s also brimming with caffeine as well. In fact, each pod packs the equivalent caffeine content of about two cups of coffee nutrition, along with a host of antioxidants and other health-promoting compounds. Ready to learn more? Keep reading for everything you need to know about the kola nut, including its benefits, side effects and potential uses. What is the kola nut? The kola nut, sometimes also called the cola nut, is a type of edible nut that comes from the kola tree, which is native to West Africa. These trees can grow up to 60 feet tall and are notable for their vibrant yellow flowers and star-shaped fruits, each of which contains two to five kola nuts. These healthy nuts are high in caffeine and often used as an herbal supplement and natural food flavoring. The kola nut taste is initially very bitter, but it becomes sweeter when chewed. The nuts can be dried, giving them a much more mild flavor and nutmeg-like aroma. Keep in mind that the kola nut should not be confused with gotu kola or bitter kola, also known as Garcinia kola. Like the kola nut, these two plants are known for their medicinal properties and have been used to treat a variety of ailments. However, despite having similar names, they are unrelated and belong to completely different species of plants. Types/varieties Kola nuts are very common throughout West Africa and often consumed fresh or dried for a quick burst of caffeine. Red and white kola are the two main varieties, each of which is produced by the same plant species and sometimes even found within the same pod. These nuts also play a central role in many cultures and traditions. In a kola nut Igbo ceremony, for example, the nut is presented to welcome visitors and used to symbolize peace and goodwill. In other parts of the world, kola nut extract and kola nut powder are much more common than the fresh nut itself. These ingredients are found in many sodas, energy drinks, weight loss drugs and herbal supplements. In addition to bumping up the caffeine content of these products, the nuts also provide a unique taste and aroma. Health benefits Rich in caffeine, theobromine and disease-fighting antioxidants, the kola nut has been linked to a number of powerful benefits. Here are a few of the ways that this healthy nut could impact your health. 1. Enhances energy levels Kola nuts are high in caffeine, a compound found in coffee and tea that acts as a central nervous stimulant. Caffeine alters the activity of certain neurotransmitters in the brain, leading to increased energy levels, focus and alertness. What’s more, studies even have shown that moderate amounts of caffeine could also enhance endurance, brain function and mood while decreasing the perception of fatigue. 2. May promote weight loss Thanks primarily to its caffeine content, some research has suggested that the kola nut could potentially help ramp up weight loss. This is because caffeine has been shown to increase metabolism by bumping up the amount of calories burned throughout the day. It may also help decrease energy intake, which could also be beneficial for weight loss. A 2002 study published in the International Journal of Obesity and Related Metabolic Disorders examined the effects of an herbal supplement with kola nut on weight loss. In this six-month randomized, double-blind, placebo-controlled trial, 167 people were divided into taking a placebo or the herbal treatment for six months. After six months, the kola nut supplementation group had greater weight loss and lost more body fat, not to mention saw a decrease in LDL cholesterol and increase in HDL cholesterol compared to the placebo group. This led researchers to conclude that the kola nut supplement promoted weight and fat loss and improved lipid profiles. 3. Could help treat migraines Caffeine has long been used as a natural remedy to provide quick relief from headaches and migraines. It works by constricting blood vessels in the brain, which can decrease blood flow and reduce pain. According to a review in the Journal of Headache and Pain, combining caffeine with over-the-counter medications like aspirin or ibuprofen significantly improved symptoms of migraines and tension headaches compared to medications alone. Historically, kola nuts have been used to treat migraines and headaches, along with many other conditions ranging from morning sickness to indigestion. However, more scientific studies are needed to evaluate the effects of the kola nut and whether or not it can treat or prevent headaches. 4. Helps stabilize blood sugar Several recent studies have focused on the potential relationship between the kola nut and diabetes. According to a 2019 animal model published in the Journal of Ethnopharmacology, kola nut extract was found to have powerful anti-diabetic properties and was able to decrease blood sugar levels when administered to rats. Not only that, but treatment with kola nut extract was also able to improve the function of beta cells in the pancreas, which are responsible for the production of insulin. Kola nuts are also rich in caffeine, which may be beneficial for balancing blood sugar levels. One massive review in Archives of Internal Medicine even found that each cup of coffee consumed per day was associated with a 7 percent lower risk of developing type 2 diabetes. However, more research on humans is needed to confirm the anti-diabetic effects of kola nut. 5. May block growth of bacteria Some research has found that the kola nut could possess potent antibacterial properties, which could potentially help prevent the growth of harmful, disease-causing pathogens. For instance, one in vitro study conducted in Nigeria noted that red and white kola nut extracts were effective against several strains of bacteria, including Streptococcus anginosus and Proteus vulgans, both of which can cause dangerous infections in humans. Uses What foods contain kola nut, and how can you start incorporating it into your diet? Depending on where you live, you may have a hard time finding fresh kola nuts for sale at your local supermarket. Certain online retailers and specialty shops may carry them, but they are often more widely available in powder, capsule or tincture form instead. Try mixing powdered varieties into yogurt, smoothies or cereals for a kick of caffeine and antioxidants. Alternatively, you can use it to brew kola nut tea by combining one teaspoon with a cup of hot water and steeping for a few minutes to taste. Nutrition facts Kola nuts are high in caffeine, a compound that acts as a central nervous stimulant and has been linked to a long list of potential health benefits, ranging from increased energy levels to reductions in hunger and appetite. In addition to providing a hearty dose of caffeine in each serving, kola nuts are also high in theobromine, a chemical compound found in food sources like chocolate and tea leaves. Theobromine can dilate the blood vessels, stimulate the heart and act as a natural diuretic to promote urine production. Kola nuts also offer a range of antioxidants and polyphenols, including catechin, epicatechin, apigenin and naringenin. Risks and side effects According to the U.S. Food and Drug Administration, the kola nut is generally recognized as safe for human consumption. However, although this nutritious nut can be safely consumed by most, there are a few kola nut side effects to consider as well. Because kola nuts are high in caffeine, it’s very important to keep your intake in moderation. Not only is caffeine very addictive, but consuming high amounts can cause side effects like hyperactivity, nervousness, fidgeting and sleep problems. It’s generally recommended to limit caffeine intake to fewer than 400 milligrams per day for most healthy adults. However, those who are pregnant should limit their caffeine consumption to fewer than 200 milligrams per day to avoid caffeine overdose. Caffeine is also not recommended for infants, children or adolescents, as there is limited research on its safety or potential side effects. If you have any underlying health conditions or take any medications, it’s best to consult with your doctor before making any changes to your diet or starting any new supplements. Conclusion What is the kola nut? Native to West Africa, the kola nut is a popular ingredient derived from the fruit of the kola tree. Keep in mind that this specific type of nut should not be confused with the bitter kola nut, a plant that is also known for its medicinal properties but is unrelated to the kola nut. Although they are often enjoyed raw, dried or ground in many parts of the world, kola nuts are also a common ingredient in sodas, sports drinks, weight loss drugs and herbal supplements. Potential kola nut benefits include increased energy levels, enhanced weight loss, better blood sugar control, decreased bacterial growth, and relief from migraines and headaches. However, it is also high in caffeine and can cause adverse effects when consumed in high amounts, including hyperactivity, nervousness and fidgeting. To read the original article click here.

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Diabetes Medications Can Increase Your Risk of Multiple Sclerosis

AHA Publisher — Wed, 07 Dec 2022 08:00:33 +0000

News Staff via NaturalHealth365 – Type 2 diabetes is a chronic disease that afflicts more than 37 million people in the US alone. Many people with diabetes have to rely on medications to keep their blood sugar under control. Unfortunately, these medications often carry risks of their own. A recent study from the University of Arizona Health Sciences shows that certain diabetes medications may be linked to a higher risk of multiple sclerosis (MS). Scientists Discover a Startling Link Between Anti-Hyperglycemic Medications and MS Type 2 diabetes is an endocrine disorder that typically develops later in life, although it can come on at any time. The condition occurs when your body doesn’t respond to insulin as it should. Insulin is an essential hormone produced by the pancreas that enables your cells to use glucose (sugar) for energy. When the body becomes resistant to insulin, the pancreas must make more insulin. But eventually, it can’t keep up. This can lead to elevated blood sugar levels and, ultimately, type 2 diabetes. So, to keep blood sugar in check, diabetic people often need to take anti-hyperglycemic medication. This includes insulin injections and some other medications. However, the new study suggests that anti-hyperglycemic drugs may put people over age 45 at greater risk of developing multiple sclerosis, especially women. Multiple sclerosis is an autoimmune disorder affecting the central nervous system that causes severe disabilities. Researchers sought to better understand the role between age, sex, and anti-hyperglycemic drugs on disease risk. MS Risk Is Not the Same for Everyone For the study, researchers evaluated a database of over 151 million people. They then looked closely at 5 million of these patients who had a type 2 diabetes diagnosis as well as MS. The data revealed that anti-hyperglycemic use in people over age 45 increased the risk of MS onset. In addition, this risk was significantly higher in women compared to men. Additionally, insulin exposure was linked to the highest increase in MS risk when compared to other anti-hyperglycemic therapies. Interestingly, multiple sclerosis risk was actually lower in people younger than 45 who used anti-hyperglycemic medications. Still, the association between insulin, anti-hyperglycemic drugs, and MS risk is striking. Not only that, but diabetes often starts after age 45 for most people – the time when they’re most vulnerable to the increased risk of MS. Can You Prevent Type 2 Diabetes? Anti-hyperglycemic drugs, such as insulin injections, are often viewed as “vital” by conventionally-trained physicians for the health and survival of those with diabetes. Yet, it’s clear that these drugs can also come with unwanted side effects and risks. Fortunately, diet and lifestyle changes can clearly help prevent diabetes. In addition, exercise such as strength training or aerobic activities like walking can be a great way to lower your risk of diabetes and other chronic diseases. It’s also a good idea to avoid processed foods, sugar and artificial sweeteners. Over time, diets high in junk food can cause many health problems, including diabetes. Staying active and eating a nutrient-rich, plant-based diet is the best way to go. Sources for this article include: Sciencedaily.com CDC.gov To read the original article click here.

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Can Delicious Food Help Fight Cancer?

AHA Publisher — Wed, 02 Nov 2022 07:00:22 +0000

Al Sears, MD, CNS – Most doctors will tell you that cancer is all about damaged DNA. And that cancer malignancies are caused by gene mutations inside your cells, which lead to runaway cell growth and tumors. New cancer research is focused almost entirely on genetics. Sadly, they’ve got it wrong. The real cause of cancer – and its most effective treatment – was discovered by a Nobel Prize-winning physician and biochemist named Otto Warburg more than a century ago. Today, new studies back his 100-year-old discovery, and reveal that Warburg was even on the right track for slowing deadly brain tumors. Warburg understood cancer cells are starving for glucose. And that they fuel their growth by gobbling up enormous amounts of blood sugar. Healthy cells, on the other hand, fuel their metabolism by breaking down fat. But, cancer cells need carbohydrates. And the daily carb requirement for the human body is zero. So, it’s easy to understand why the enormous increase in carb consumption over the past 60 years has been accompanied by huge increases in the number of new cancer cases – despite improvements in treatments and survival rates. However, new studies reveal that cancer can be attacked with a low (or zero) carb ketogenic diet. You see, keto is high in animal fat and moderate in protein. But it’s very low in the glucose-spiking grains and other carbs most Americans consume in a typical modern diet. Keto is already well-known for helping people with weight loss and curbing type 2 diabetes. Now a study published in the July issue of Neurology shows that keto also boosts recovery in people undergoing treatment for astrocytomas, an aggressive type of cancer that develops in the brain and spinal cord.1 Meanwhile, recent research by cancer biologist Thomas Seyfried found the keto diet slowed the progress of breast cancer and glioblastoma, a fast-growing and deadly form of brain cancer.2,3 The good news is that following a keto diet is simple and effective. It contains little to nothing for cancer cells to use for fuel. Following a keto diet is simple. Click here to see what I recommend to my patients. Start Your Cancer-Fighting Keto Meal Plan With My Easy Rib Recipe Here’s a great keto recipe I use at home. These Korean short ribs are one of my family’s favorites. Ingredients: For the ribs: 5 pounds English-style short ribs 1 tablespoon Himalayan salt ¼ tsp ground pepper For the sauce: ½ cup Coconut Aminos Splash of soy sauce 1 tablespoon rice wine vinegar 2 teaspoon fish sauce 6 garlic cloves, peeled and chopped 4 scallions, chopped 1-2 inches of fresh ginger, peeled and chopped Directions: Wash and dry the short ribs. Sprinkle evenly with the salt and pepper and rub in. Blend all the sauce ingredients in a blender until smooth. Pour some sauce into the bottom of a pressure cooker, then add the ribs — coating each one on all sides. Pour remainder of the sauce on top. Shut and lock the lid and turn the steam valve to the closed position. Program the pressure cooker to cook under high pressure for 45 minutes. Let the pressure release naturally. If the ribs are not tender, cook for 10 more minutes. Transfer your ribs to a plate and pour your favorite sauce over them. To Your Good Health, Al Sears, MD, CNS References: 1. Strowd RE, et al. “Feasibility and Biological Activity of a Ketogenic/Intermittent-Fasting Diet in Patients With Glioma.” Neurology. July 07, 2021 2. Seyfried TN, et al. “Ketogenic Metabolic Therapy, Without Chemo or Radiation, for the Long-Term Management of IDH1-Mutant Glioblastoma: An 80-Month Follow-Up Case Report.” Front. Nutr. 31 May 2021. 3. Seyfried TN, et al. “Consideration of Ketogenic Metabolic Therapy as a Complementary or Alternative Approach for Managing Breast Cancer.” Front Nutr. 11 March 2020 To read the original article click here.

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Feeling Frazzled? Learn How Ashwagandha Supports Calm Mood and Clear Thinking

AHA Publisher — Tue, 18 Jan 2022 08:00:58 +0000

Lori Alton via NaturalHealth365 – For many, the past few years – marked by lockdowns, isolation, financial insecurity, and personal loss – have been challenging. So it’s not surprising that rates of anxiety and depression are ticking up nationwide. According to a report from the U.S. Centers for Disease Control and Prevention, the percentage of adults with anxiety or depressive disorder symptoms jumped from 36.4 percent to 41.5 percent in the period between August 2020 and February of 2021 alone. (In other words – if you’ve been feeling anxious, “down in the dumps,” or generally stressed out, you have plenty of company). Fortunately, a South Asian herb known as ashwagandha may offer natural relief. Ashwagandha, botanically known as Withania somnifera, is treasured in the Ayurvedic healing system as a “rasayana” – a substance believed to stimulate body functions, slow aging, promote health, and support longevity. Ashwagandha’s benefits also include calming and mood-lifting effects, making it a useful ally in these troubled times. Ashwagandha Benefits Include Improving the Body’s Ability to Cope With Prolonged Stress Chronic stress causes a litany of unhealthy consequences, including cognitive deficiencies, impaired regulation of blood sugar and blood fats, suppression of the immune system, and disturbed levels of DHEA (needed for healthy production of sex hormones). Stress also causes elevated cortisol levels (which is known as the “stress hormone”). Chronically elevated levels of cortisol can lead to unhealthy conditions such as high blood sugar and increased levels of abdominal fat. Ashwagandha is currently used in Ayurveda to reduce chronic stress, support the immune system, arrest premature aging and boost resistance to adverse environmental factors. Modern research has supported this ancient wisdom, and many scientists categorize ashwagandha as an adaptogen or a substance that helps the body deal with physical and emotional stress. (While “adaptogen” may lack the beauty of the word “rasayana,” the meaning is quite similar. By the way, other herbal adaptogens include Rhodiola Rosea, Panax ginseng, cordyceps, and astragalus). Let’s look at some of the ways in which ashwagandha earns its classification as a rasayana/adaptogen. Ashwagandha Is Investigated for Its Potential to Lower Cortisol and Promote Calm and Well-Being Studies show that ashwagandha may have the ability to lower cortisol levels. In one controlled, double-blind study of adults with chronic stress, participants were given either 125 mg or 250 mg of ashwagandha extract a day for 60 days. (A control group received a non-active placebo). The scientists found that the ashwagandha groups had greater reductions in cortisol levels when compared with the control group. In fact, some participants in the higher-dose group displayed decreases of up to 30 percent! Significantly, the ashwagandha groups also experienced improved well-being and substantial reductions in anxiety symptoms – along with physical benefits such as lower levels of inflammatory C-reactive protein, decreased pulse rate, and lower blood pressure. The scientists reported that the participants also experienced fewer manifestations of anxiety – such as fatigue, sleeplessness, sweating, headache, muscle pain, dry mouth, palpitations, and feelings of impending doom. And, in a separate study published in the Indian Journal of Psychological Medicine, researchers noted that participants who took 300 mg of ashwagandha extract a day reported a stunning 69 percent decrease in insomnia and anxiety. Incidentally, ashwagandha is a source of tryptophan, an amino acid that supports a stable mood and refreshing sleep. Ashwagandha Benefits May Include Improved Brain Function and Sharper Memory Ashwagandha contains a group of naturally-occurring steroids called withanolides. These antioxidant and anti-inflammatory compounds have been shown to protect against brain cell degeneration by reducing the production of harmful reactive oxygen species (free radicals). In animal studies, withanolides helped to reverse behavioral deficits, promote brain cell growth, and reduce amyloid plaque deposits in the brain. Human studies are limited, but several have supported ashwagandha’s ability to improve cognition and memory. For example, one controlled study showed that 500 mg of ashwagandha extract a day improved reaction time and task performance in healthy men – while another demonstrated that 600 mg a day significantly improved participants’ memory, task performance, and attention. Ashwagandha Helps with Blood Sugar Control In addition to contributing to deposits of unhealthy abdominal fat, elevated cortisol levels can cause high blood sugar. Ashwagandha, which is rich in blood sugar-lowering phenolic compounds and flavonoids, may help to address this problem. Maintaining stable blood sugar helps to discourage binge eating and food cravings, thereby helping to ward off overeating. Good blood sugar control may also help reduce disturbing mood swings. Preliminary test-tube and animal studies support ashwagandha’s blood sugar-lowering effects. Some clinical trials suggest that ashwagandha can reduce blood sugar levels and improve insulin sensitivity in levels in humans. If you would like to try supplementing with ashwagandha, experts recommend choosing a high-quality formulation standardized to contain 1 to 10 percent withanolides. Natural healers typically advise servings of 300 mg to 1,500 mg a day – but consult your qualified integrative physician before trying ashwagandha. (Of course, if your worry and distress are difficult to control, or if your symptoms are interfering with your daily life, discuss the situation with your trusted health professional). Ashwagandha seems to have both calming and energizing effects, with aficionados reporting that it can improve sleep quality, promote feelings of contentment, and help mental focus. So maybe it’s time to give this soothing herb a try! Sources for this article include: Healthline.com NIH.gov CDC.gov AdventHealth.com AdventHealth.com To read the original article click here.

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ATTENTION Diabetics: These 3 Popular Spices Can Help Manage Your Blood Sugar

AHA Publisher — Mon, 11 Oct 2021 07:00:09 +0000

Michelle Marks via NaturalHealth365 – Did you know that there are organic spices for diabetics that can help manage your blood sugar better? It is easy to add to any recipe and gives plenty of nutrients and specific health benefits. Many studies suggest that merely half a teaspoon of cinnamon a day can significantly reduce excess blood sugar levels. But before you run to the health food store to buy cinnamon, don’t forget to add fenugreek, coriander, and clove seeds. These spices give you that extra kick of flavor while, at the same time, helping to stabilize your energy level. Multiple Studies Confirm Fenugreek’s Ability to Regulate Blood Sugar Levels Fenugreek seeds contain many natural compounds, but research has identified that the phytonutrient galactomannan and amino acid 4 – hydroxyisoleucine are responsible for its glucose-lowering effect. Many lab studies have confirmed the beneficial effects of fenugreek in lowering blood sugar in type-2 diabetics. In a study on human subjects with mild type-2 diabetes, consumption of fenugreek extract for two months decreased the blood sugar levels and was less insulin resistant than the placebo group. In another study, published in the European Journal of Clinical Nutrition, 50 grams of fenugreek seed powder consumed twice daily decreased the fasting blood sugar level, improved glucose tolerance, and reduced the urinary glucose output by 54% in type-1 diabetics. In addition to this – it also decreased the total cholesterol, signs indicating its usefulness in managing diabetes and treating its complications. There is no recommended amount of fenugreek, however, clinical studies have used 5 grams of seeds or a gram of the powder per day. Spices for Diabetics Can Improve Insulin Sensitivity and Digestion Although coriander and cilantro belong to the same family, coriander leaves and seeds offer more significant benefits than cilantro. Coriander seeds contain two volatile oils – linalool and geranyl acetate – potent antioxidants that work at a cellular level. Lab studies have shown that coriander seed extracts decreased plasma glucose, improved insulin sensitivity, and improved serum lipid levels in animal models. Another study showed that 200 mg/kg of coriander seed extracts significantly increased the activity of insulin-secreting beta cells compared to the diabetic control animals. In a human study reported in Digestive Diseases and Sciences, researchers observed that coriander (seed) powder decreased the symptoms of irritable bowel syndrome, a chronic digestive complaint. Study participants reported a greater absence of bloating, pain, and constipation compared to the placebo group. Lower Blood Glucose and Cholesterol Levels with Cloves Cloves are rich in antioxidants anthocyanins and quercetin plus high in an active component called eugenol and is also an excellent source of manganese, a good source of omega-3 fats, vitamins C, K, fiber and minerals calcium, magnesium. In addition, this spice is a natural antiseptic, anti-inflammatory, and analgesic. In one study, 30 type-2 diabetics were given capsules containing 0, 1, 2, or 3 grams of cloves each day – for a month – to observe the serum glucose levels. Study authors found that serum glucose dropped from 225 to 150 mg/dl, significantly dropping triglyceride, total cholesterol, and LDL levels. Therefore, researchers suggested that consuming 1 to 3 grams of cloves per day is beneficial for people with type-2 diabetes to better manage their glucose and total cholesterol levels. It is always best not to focus on one spice alone; adding a variety of spices to season your food doubles its medicinal value. Naturally, for best results, always work with an experienced healthcare provider or health coach about the best nutritional advice for you – especially if you have diabetes. Sources for the article include: NIH.gov NIH.gov NIH.gov Faseb.onlinelibrary.wiley.com To read the original article click here.

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What Are Ideal Blood Sugar Levels for Preventing Repeat Strokes, Heart Attacks?

AHA Publisher — Thu, 30 Sep 2021 07:00:07 +0000

American Academy of Neurology (AAN) via Newswise – MINNEAPOLIS – Blood sugar control has always been important for people with diabetes when it comes to preventing a stroke. But a new study finds for people with diabetes who have a stroke, there may be an ideal target blood sugar range to lower the risk of different types of vascular diseases like a stroke or heart attack later on. The research is published in the September 29, 2021, online issue of Neurology®, the medical journal of the American Academy of Neurology. “We know that having diabetes may be associated with an increased risk of having a first stroke,” said study author Moon-Ku Han, MD, PhD, of Seoul National University College of Medicine in Korea. “But our results indicate that there is an optimal blood sugar level that may start to minimize the risk of having another stroke, a heart attack or other vascular problems, and it’s right in the 6.8% to 7.0% range.” The study involved 18,567 people with diabetes with an average age of 70. All participants were admitted to the hospital for an ischemic stroke, which is caused by a blood clot. Upon admission, researchers used a test called the hemoglobin A1C to determine people’s average blood sugar level over the past two to three months. This test measures a percentage of hemoglobin proteins in the blood coated with sugar. A level below 5.7% is considered normal; 6.5% or higher generally indicates diabetes. The participants had an average A1C of 7.5%. Researchers then followed up one year later to find out if there was an association between A1C levels with the risk of having another stroke, a heart attack, or dying from these or other vascular causes. Of all participants, 1,437, or about 8%, had a heart attack or died from vascular disease within a year of starting the study, and 954, or 5%, had another stroke. The study found that people admitted to the hospital with A1C levels above the 6.8% to 7.0% range had an increased risk of having a vascular event like a heart attack, as well as having another stroke. After adjusting for factors like age and sex, researchers found that people’s risk for a heart attack or similar vascular diseases was 27% greater when they were admitted to the hospital with A1C levels above 7.0%, compared to those admitted with A1C levels below 6.5%. People’s risk for having another stroke was 28% greater when admitted to the hospital with A1C levels above 7.0%, compared to those below 6.5%. “Our findings highlight the importance of keeping a close eye on your blood sugar if you’re diabetic and have had a stroke,” Han said. A limitation of the study is that people’s blood sugar levels were measured only at the start of the study; no follow-up levels were available. To read the original article click here.

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Low Glycemic Diet Results in Important Improvements for People with Diabetes

AHA Publisher — Tue, 10 Aug 2021 07:00:22 +0000

BMJ via News Medical – For people with diabetes, sticking to a low glycemic diet results in small but important improvements in blood sugar levels, cholesterol, weight and other risk factors, finds a study published by The BMJ today. These improvements were seen over and above existing drug or insulin therapy, suggesting that a low glycemic diet might be especially helpful as add-on treatment to help those with diabetes better achieve their targets, say the researchers. The glycemic index (GI) rates how quickly different foods affect blood sugar levels and research has shown that low-GI foods, such as vegetables, most fruits, pulses and wholegrains, can help keep blood sugar levels steady and reduce the risk of heart disease in people with diabetes. A low GI or GL (glycemic load) diet is therefore recommended for people with diabetes by clinical guidelines across the world. However, the last European Association for the Study of Diabetes (EASD) guidelines were published over 15 years ago and several trials have been published since then. So researchers set out to summarise the effect of low GI/GL dietary patterns on blood sugar control and other known risk factors in diabetes to help inform the update of the EASD guidelines for nutrition treatment. Their results are based on 27 randomised controlled trials published up to May 2021 investigating the effect of diets with low GI/GL in diabetes for three or more weeks. The trials involved a total of 1,617 participants with type 1 or 2 diabetes, who were predominantly middle aged, overweight or obese with moderately controlled type 2 diabetes treated with drugs or insulin. The trials were of varying quality, but the researchers were able to assess the certainty of evidence using the recognised GRADE system. The results show that low-GI/GL dietary patterns were associated with small but clinically meaningful reductions in blood sugar levels (HbA1c) compared with higher-GI/GL control diets. Reductions also occurred in other risk factors including fasting glucose (blood sugar levels after a period of fasting), LDL cholesterol, body weight, and C-reactive protein (a chemical associated with inflammation), but not blood insulin levels, HDL cholesterol, waist circumference, or blood pressure. The certainty of evidence was high for reduction in blood sugar levels and moderate for most other outcomes, suggesting the available evidence provides a good indication of the likely benefit in this population. The researchers point to some limitations that may have affected their results, such as inconsistent evidence for the effect of low GI/GL dietary patterns on LDL cholesterol and waist circumference, and the small number of available trial comparisons for blood pressure and inflammatory markers. However, they say their findings show that low GI/GL dietary patterns “are considered an acceptable and safe dietary strategy that can produce small meaningful reductions in the primary target for glycemic control in diabetes, HbA1c fasting glucose, and other established cardiometabolic risk factors.” “Our synthesis supports existing recommendations for the use of low GI/GL dietary patterns in the management of diabetes,” they conclude. To read the original article click here.

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