Dietary strategies for improving **post-prandial glucose, lipids, inflammation, and cardiovascular health.
** Adj. 1. prandial - of or relating to a meal
O'Keefe JH, Gheewala NM, O'Keefe JO.
Mid America Heart Institute and University of Missouri-Kansas City, Kansas City, Missouri, USA. jhokeefe@cc-pc.com
The highly processed, calorie-dense, nutrient-depleted diet favored in the current American culture frequently leads to exaggerated supraphysiological post-prandial spikes in blood glucose and lipids.
This state, called post-prandial dysmetabolism, induces immediate oxidant stress, which increases in direct proportion to the increases in glucose and triglycerides after a meal. The transient increase in free radicals acutely triggers atherogenic changes including inflammation, endothelial dysfunction, hypercoagulability, and sympathetic hyperactivity.
Post-prandial dysmetabolism is an independent predictor of future cardiovascular events even in nondiabetic individuals. Improvements in diet exert profound and immediate favorable changes in the post-prandial dysmetabolism.
Specifically, a diet high in minimally processed, high-fiber, plant-based foods such as vegetables and fruits, whole grains, legumes, and nuts will markedly blunt the post-meal increase in glucose, triglycerides, and inflammation.
Additionally, lean protein, vinegar, fish oil, tea, cinnamon, calorie restriction, weight loss, exercise, and low-dose to moderate-dose alcohol each positively impact post-prandial dysmetabolism.
Experimental and epidemiological studies indicate that eating patterns, such as the traditional Mediterranean or Okinawan diets, that incorporate these types of foods and beverages reduce inflammation and cardiovascular risk.
This anti-inflammatory diet should be considered for the primary and secondary prevention of coronary artery disease and diabetes.
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Hey, SoulCysters! Need to eat more veggies, but can't find recipes??
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Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects.
Hlebowicz J, Darwiche G, Björgell O, Almér LO.
Department of Medicine, Malmö University Hospital, University of Lund, Lund, Sweden. joanna.hlebowicz@skane.se
BACKGROUND: Previous studies of patients with type 2 diabetes showed that cinnamon lowers fasting serum glucose, triacylglycerol, and LDL- and total cholesterol concentrations.
OBJECTIVE: We aimed to study the effect of cinnamon on the rate of gastric emptying, the postprandial blood glucose response, and satiety in healthy subjects.
DESIGN: The gastric emptying rate (GER) was measured by using standardized real-time ultrasonography. Fourteen healthy subjects were assessed by using a crossover trial. The subjects were examined after an 8-h fast if they had normal fasting blood glucose concentrations. GER was calculated as the percentage change in the antral cross-sectional area 15-90 min after ingestion of 300 g rice pudding (GER1) or 300 g rice pudding and 6 g cinnamon (GER2).
RESULTS: The median value of GER1 was 37%, and that of GER2 was 34.5%. The addition of cinnamon to the rice pudding significantly delayed gastric emptying and lowered the postprandial glucose response (P < 0.05 for both). The reduction in the postprandial blood glucose concentration was much more noticeable and pronounced than was the lowering of the GER. The effect of cinnamon on satiety was not significant.
CONCLUSIONS: The intake of 6 g cinnamon with rice pudding reduces postprandial blood glucose and delays gastric emptying without affecting satiety. Inclusion of cinnamon in the diet lowers the postprandial glucose response, a change that is at least partially explained by a delayed GER.
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Yep, Dad started his day out with three kinds of pork fried in lard, but donuts with Pepsi were another of his favorite breakfasts. I was always shocked he never got diabetes since I have IR and my nice has IR/PCOS. He lived on Mt. Dew, never diet drinks, and as he aged he stopped drinking as much water.
STUDY: Vinegar, Fish oil, Tea, Cinnamon helps post-meal blood sugar spikes 
