Hello and welcome to
"Health for a Lifetime"
00:00:50.07\00:00:51.65
I'm your host Don Mackintosh
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and we're glad
you've joined us today...
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And today, we're going
to be talking about another
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disease that plagues many
and especially Western countries
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But now going around
the world as well as people
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adopt the Western
lifestyle and that's diabetes.
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And here to talk with us about
diabetes is Dr. Timothy Lawton.
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He is a physician
in Wichita, Kansas
00:01:11.91\00:01:14.43
and he specializes
in lifestyle medicine.
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He is a member of the "American
College of Lifestyle Medicine"
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And he also has
practiced for about 10 years.
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Welcome to the
program! Thank you, Don
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And, we're going to be
talking today about diabetes.
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Let's just get
right into that...
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That's a huge problem... you're
telling me some fascinating
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statistics about the
magnitude of the problem.
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It's growing and growing
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exponentially here
in the United States.
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That's why they
call it an epidemic.
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The definition of an epidemic
is something that is occurring
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more frequently... more
often than you would expect.
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So that the numbers in the U.S.
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it's currently the #5
cause of death that's expected
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to be the #1
cause of death by 2010.
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So it's just continuing to
get worse and worse and worse...
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Why are so many
people getting diabetes?
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There's a VERY, very
strong connection with obesity
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...also inactivity
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Those are the 2 biggest factors
that we relate to diabetes.
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So Americans and those in
Western nations are getting
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bigger, and diabetes is one of
the things that comes with that.
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And you know what Don...
This is really a GLOBAL epidemic
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It's not just
confined to the U.S.
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It's estimated that the majority
of diabetes cases in the world
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over the next 10 or 20 years,
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are actually going to
be in China and India.
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And is this because
they're following the example of
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the Western nations
in what they're eating?
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As we export our food
and our labor-saving devices
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and transportation, more
people are getting automobiles
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and so on...
What about children?
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Big... you know this
is something that kind of
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leads into the next concept.
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There has traditionally
been 2 kinds of diabetes that
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we've recognized over the
years... type 1 and type 2
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We used to call them...
"juvenile onset" which was
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type 1 diabetes and
"adult onset" which is type 2
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which has more to do with
the lack of physical activity,
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and increasing obesity.
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But now that children
are getting less and less
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physical activity, we
are seeing the ADULT onset
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type of diabetes occurring
in children... the type 2.
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Now in your practice, in
your lifestyle medicine center,
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"vitae" means
"life" I guess, in Latin...
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Do you have any young
people, or children that
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come in to the clinic?
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We have some that are on the
verge of developing diabetes.
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And this is a huge problem,
I know, across Kansas...
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and of course around the world.
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I mean, I've listened to
folks just talking about this.
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Well, let's look a little closer
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at what the
definition would be...
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What would be the
definition you'd give us for
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someone who is a
diabetic? How can you tell?
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Well, we use the
medical definition.
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And there's a medical
definition that's defined as
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normal blood sugar...
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First of all,
normal fasting blood sugar
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when you've had nothing to eat
for at least 8 hours is 70-99
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and that's a very narrow range;
the body tries to keep that.
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There's a gray
zone, the in-between zone
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called "prediabetes"
which is 100-125 fasting.
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And then the actual
medical definition of diabetes
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comes when you get to over
125 on 2 separate occasions
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And those numbers are
amount of sugar per blood...
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or something 70-99...
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Yeah, it's a
milligram percent measurement,
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but that's what's measured
either with a blood sample
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from the vein, or
finger stick blood sugar.
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Now do they have
different ways of measuring this
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around the world?
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You know, I think they have
different numbers or something
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but that's the American
system 70-99 and all that?
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Well, this is the
global system, yeah.
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So, you can get that
tested by your physician...
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They do a blood draw
and they can do all those
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tests if you have any question.
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Any other ways to tell whether
or not you have diabetes?
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Let's say you're in a country
and you didn't have that...
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you know, that opportunity
to have a blood test.
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Well, we often look at the
signs and symptoms of diabetes.
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Classically, people who
have increased urination,
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and increased
thirst, unexplained fatigue,
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sores or wounds that don't heal,
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these can be signs
related to diabetes.
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So, if someone has
one of those symptoms,
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they should be seen by a doctor
to get their blood sugar checked
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Is this something that people
just have to roll over and say
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"I'm going to get diabetes
because it's increasing"
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Well, this is something that is
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the tragedy but also
the good news is that
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diabetes is almost
entirely preventable...
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And I mean the type 2 diabetes;
that is related to lifestyle.
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...95% of the cases of diabetes
in the world and the U.S.
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are the adult onset, or the
type 2 lifestyle diabetes. Okay
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The type 1 is a
different kind of diabetes,
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and the main
difference in type 1 diabetes
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is the body
doesn't make any insulin.
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So you NEED to have insulin
shots with type 1 diabetes.
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Type 2 diabetes,
the body makes insulin,
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and often it makes more
insulin than a normal person.
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It's just that the cells in the
body are resistant to insulin.
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That means the insulin
that's there ISN'T getting that
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blood sugar to
go into the cells.
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And I think you have a
graphic that's looking at
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preventability, or the
fact that the majority of this
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is preventable.
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...91%, according to
one very large study...
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This was a study called
the "Nurses Health Study"
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They followed
85,000 nurses for 16 years,
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and they concluded that...
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Wow, so... That's incredible!
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Imagine if we could eliminate
90% of the cases of diabetes
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in the country.
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This is dependent on
decisions and choices,
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and going against
the tastes and habits
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that people have developed.
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You know, since diabetes is
such a big epidemic right now,
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there's been a lot of interest
in new drugs for diabetes.
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But which is
better... drugs or lifestyle?
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Well, there's a study
that addressed that...
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They looked at 3,000 individuals
and followed them for 3 years.
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And the conclusion
of this study showed,
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that diabetes was
more effectively prevented
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with lifestyle interventions
than with the drug intervention.
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Again, I think you have a
graphic on this, don't you...
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Yeah, the lifestyle intervention
that they used, Don, was not
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terribly difficult.
Here's the graphic...
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It says 31% fewer
cases of new onset diabetes
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with the medication; 58%
with the lifestyle intervention.
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Significantly different! Yes
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The lifestyle
intervention was to lose 7% of
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excess body weight...
if they were overweight,
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and to exercise moderately
for 150 minutes a week.
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...150 minutes a week is
less than 30 minutes a day.
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It really is very doable.
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Very doable... you know,
let me ask you a question...
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Drugs versus lifestyle...
What kind of drugs do they take
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and I want to talk
about the lifestyle.
00:09:01.12\00:09:04.44
I mean, that's what
you specialize in... but
00:09:04.47\00:09:06.06
Well, let's talk
about the alternative.
00:09:06.09\00:09:07.52
Every patient has a choice...
00:09:07.55\00:09:09.13
You can take the drugs for sure,
00:09:09.16\00:09:12.31
but if you look at
simply the cost of drugs,
00:09:12.34\00:09:15.43
and, of course,
some of the side effects,
00:09:15.46\00:09:16.96
your typical diabetic may be on
00:09:16.99\00:09:19.80
$400 or 500
worth of drugs a month.
00:09:19.83\00:09:22.47
1, 2 or 3 drugs to
control their blood sugar,
00:09:22.50\00:09:25.22
1 or 2 drugs for
their cholesterol,
00:09:25.25\00:09:27.19
1, 2 or 3 drugs for
their blood pressure...
00:09:27.22\00:09:29.55
Can you imagine how
quickly that adds up,
00:09:29.58\00:09:32.93
plus the risk of
the side effects...
00:09:32.96\00:09:36.72
You gotta do the lifestyle
even if you're on drugs.
00:09:36.75\00:09:39.88
And then, of course,
many people watching may be in
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parts of the world that
they simply don't have the drugs
00:09:42.41\00:09:45.60
available... they
don't have that option,
00:09:45.63\00:09:48.72
so lifestyle, again, is
going to be the answer for them.
00:09:48.75\00:09:51.01
Let's look at some of
those things in lifestyle that
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we can do to
PREVENT, and maybe perhaps,
00:09:53.39\00:09:57.25
would it be fair to say,
STOP or REVERSE diabetes?
00:09:57.28\00:10:00.14
That's good...
Before we do that,
00:10:00.17\00:10:03.33
there's a graphic on... I
have a picture of a cell...
00:10:03.36\00:10:06.66
Let's look at that...
understanding what is going
00:10:06.69\00:10:08.41
on with this concept of
insulin resistance... Okay
00:10:08.44\00:10:12.25
This blue circle
represents a cell,
00:10:12.28\00:10:15.09
and the G's represent glucose,
and the "I" represents insulin.
00:10:15.12\00:10:18.82
Now this cell here,
because we've been overfeeding
00:10:18.85\00:10:24.81
the body, because we've
been putting in foods that are
00:10:24.84\00:10:27.71
too sugary in general,
and sometimes too fatty,
00:10:27.74\00:10:31.50
the cell has got a full charge!
00:10:31.53\00:10:34.38
It's got all the glucose, all
the sugar and energy it needs.
00:10:34.39\00:10:38.19
And that little
brown rectangle there,
00:10:38.22\00:10:40.32
that's the door on that cell.
00:10:40.35\00:10:41.61
That's the door that insulin
is supposed to be able to open.
00:10:41.64\00:10:44.59
But when the cell is full,
it's kind of like your elevator.
00:10:44.60\00:10:46.82
If your elevator is full,
no matter if the door is open,
00:10:46.85\00:10:49.28
you can't get anyone else in.
00:10:49.31\00:10:50.62
So you gotta open up the
door and get rid of some of that
00:10:50.65\00:10:55.65
sugar that's filling it up.
00:10:55.68\00:10:58.29
So the problem is, you
know, the pancreas, I guess is
00:10:58.32\00:11:01.54
secreting more and more insulin,
but it just can't get in.
00:11:01.57\00:11:04.07
You know... the room is full.
00:11:04.10\00:11:05.85
So how is it that
we open the door again?
00:11:05.88\00:11:08.09
Well, you can do it very quickly
through a therapeutic fast...
00:11:08.12\00:11:14.51
which, if you're on
insulin, or medications,
00:11:14.54\00:11:17.00
you need to do that
under medical supervision
00:11:17.03\00:11:18.96
and check your blood sugar.
00:11:18.97\00:11:20.11
You can do it more
slowly with increasing
00:11:20.12\00:11:23.83
your physical
activity, and making some
00:11:23.86\00:11:25.94
fairly
significant dietary changes.
00:11:25.97\00:11:28.28
Actually, more slowly,
you can probably do it in a
00:11:28.31\00:11:32.66
matter of days
to weeks, with some
00:11:32.69\00:11:34.46
pretty dramatic
nutritional changes as well.
00:11:34.49\00:11:37.46
And this is the
kind of thing you do with
00:11:37.49\00:11:38.96
diabetics at "Vitae
Health"... Right-right
00:11:38.99\00:11:41.72
Some people, we will have on
the medically-supervised fast,
00:11:41.73\00:11:45.87
usually for 3 days.
00:11:45.90\00:11:47.34
It doesn't need to be a
horribly long period of time.
00:11:47.37\00:11:50.52
The other thing that we focus on
00:11:50.55\00:11:52.81
is the physical
activity and weight loss.
00:11:52.85\00:11:56.64
You know, even this one
study showed 7% weight loss
00:11:56.67\00:12:01.15
15% weight loss can
make a huge difference.
00:12:01.18\00:12:05.33
You don't need
to lose 100 pounds
00:12:05.36\00:12:06.97
to improve your
blood sugar control.
00:12:07.00\00:12:08.94
...20 pounds can
make a big difference.
00:12:08.97\00:12:11.28
So weight loss
through... what mechanisms?
00:12:11.31\00:12:14.02
...exercise?
Burning off more calories
00:12:14.05\00:12:17.31
than you take in... Not
through amputation, right?
00:12:17.34\00:12:20.65
Funny you should say that...
00:12:20.68\00:12:22.16
You know liposuction...
you could take 20-30 pounds
00:12:22.19\00:12:25.78
off with liposuction, but
it's not the insulating fat
00:12:25.79\00:12:30.96
that's important for diabetes...
00:12:30.99\00:12:32.92
It's what's inside
under your abdominal wall.
00:12:32.95\00:12:36.81
It's the fat that
surrounds your organs,
00:12:36.84\00:12:38.70
it surrounds your liver,
your intestines, your kidneys...
00:12:38.73\00:12:42.36
It's the internal fat
that makes a difference.
00:12:42.39\00:12:44.10
They actually have done
studies where they've had people
00:12:44.13\00:12:46.30
with diabetes, and they
have them get liposuction...
00:12:46.33\00:12:49.77
They weigh 30 pounds less...
00:12:49.80\00:12:51.69
But they still have diabetes.
00:12:51.72\00:12:53.83
Hasn't changed a
thing metabolically.
00:12:53.86\00:12:56.26
Wow, it's fascinating...
so it's the insular fat
00:12:56.29\00:12:59.14
around the organs and internally
Yeah, it's visceral...
00:12:59.17\00:13:02.80
meaning around the organs.
00:13:02.83\00:13:05.53
And the reason why losing,
you know, 15% of your weight,
00:13:05.56\00:13:08.46
or 15 or 20 pounds
makes a difference,
00:13:08.49\00:13:10.99
it's that visceral fat
that is starting to come off.
00:13:11.02\00:13:14.27
You might not LOOK a
lot different with your
00:13:14.30\00:13:16.95
layer of insulation, BUT
you've reduced your visceral fat
00:13:16.98\00:13:21.18
and you've improved your
metabolic control of diabetes
00:13:21.21\00:13:24.38
and cholesterol and
other things... Fascinating
00:13:24.41\00:13:26.81
We're talking
with Dr. Timothy Lawton
00:13:26.84\00:13:28.54
We're talking about diabetes.
00:13:28.57\00:13:29.89
It's a huge problem in America.
00:13:29.90\00:13:31.39
It's going to be the #1
cause of death and disease
00:13:31.42\00:13:34.50
in just a number of
years unless something is done.
00:13:34.53\00:13:37.80
We hope that's not the
case in your life if you have a
00:13:37.83\00:13:40.52
family history of
diabetes, or if you know someone
00:13:40.53\00:13:42.33
in your family that
has diabetes or a friend,
00:13:42.36\00:13:44.54
this is the program for you.
00:13:44.57\00:13:46.05
When we come back,
we're going to be looking
00:13:46.08\00:13:47.67
more specifically at
what can be done to STOP,
00:13:47.70\00:13:52.06
prevent... perhaps even
reverse diabetes if you have it
00:13:52.09\00:13:55.95
so join us when we come back.
00:13:55.98\00:13:59.08
Have you found yourself wishing
that you could shed a few pounds
00:13:59.11\00:14:02.62
Have you been on a diet
for most of your life...
00:14:02.65\00:14:05.13
but not found anything that
will really keep the weight off?
00:14:05.16\00:14:08.12
If you've answered "yes"
to any of these questions,
00:14:08.15\00:14:11.00
then we have a
solution for you that works!
00:14:11.03\00:14:14.08
Dr. Hans Diehl and
Dr. Aileen Ludington
00:14:14.11\00:14:16.74
have written a
marvelous booklet called...
00:14:16.75\00:14:18.92
"Reversing Obesity Naturally"
00:14:18.95\00:14:20.93
and we'd like to send
it to you free of charge.
00:14:20.96\00:14:23.88
Here's a medically sound
approach successfully used
00:14:23.91\00:14:26.68
by thousands who were able
to eat more and lose weight
00:14:26.71\00:14:29.83
permanently without
feeling guilty or hungry
00:14:29.86\00:14:32.63
through lifestyle medicine.
00:14:32.66\00:14:34.25
Dr. Diehl and Dr. Ludington
have been featured on 3ABN
00:14:34.28\00:14:37.85
and in this booklet, they
present a sensible approach
00:14:37.88\00:14:40.84
to eating,
nutrition, and lifestyle changes
00:14:40.87\00:14:43.38
that can help you
prevent heart disease, diabetes
00:14:43.41\00:14:45.77
and EVEN cancer.
00:14:45.80\00:14:47.29
Call or write today for your
00:14:47.32\00:14:48.72
free copy of
"REVERSING OBESITY NATURALLY"
00:14:48.75\00:14:51.12
and you could be on your
way to a healthier, happier YOU!
00:14:51.15\00:14:54.43
It's absolutely free of charge.
00:14:54.46\00:14:56.55
So call or write today!
00:14:56.58\00:15:00.09
Welcome back! We're talking
with Dr. Timothy Lawton...
00:15:00.12\00:15:02.81
He's a physician
in Wichita, Kansas
00:15:02.85\00:15:05.24
He focuses on
lifestyle medicine,
00:15:05.27\00:15:07.63
and what he has discovered,
and MANY are discovering,
00:15:07.66\00:15:10.15
is that medication and
traditional medicine alone...
00:15:10.18\00:15:13.85
while very helpful, many
times is not addressing...
00:15:13.86\00:15:16.92
really, the
building blocks of disease...
00:15:16.95\00:15:20.29
And we're talking
about diabetes today,
00:15:20.32\00:15:22.46
and Dr. Lawton has
brought to our attention that
00:15:22.49\00:15:25.31
there are really
things you can do,
00:15:25.32\00:15:27.10
put you in the driver's
seat, so you can stop, prevent,
00:15:27.13\00:15:30.63
the best is to prevent or avoid
diabetes which is a huge concern
00:15:30.66\00:15:35.84
You actually run a lifestyle
center... "Vitae Health" there
00:15:35.87\00:15:38.96
"Vitae Medical
Center" it's called, right?
00:15:38.99\00:15:42.31
We call it
"Lifestyle Medical Center"
00:15:42.34\00:15:44.57
because our foundation,
our emphasis is really
00:15:44.60\00:15:46.81
on the lifestyle factors.
00:15:46.84\00:15:48.68
We WILL use
medication if need be...
00:15:48.71\00:15:52.14
but our goal is really to
get people more in control
00:15:52.17\00:15:54.88
of their health through
lifestyle factors that they can
00:15:54.91\00:15:57.82
control themselves, and reduce
their burden of medication.
00:15:57.85\00:16:01.22
So "Vitae" which
means life, and then...
00:16:01.25\00:16:04.10
"Lifestyle Medical
Center" Okay, that's great!
00:16:04.14\00:16:07.00
So in other words, you have
the BEST of 2 worlds hopefully.
00:16:07.03\00:16:09.85
That's the goal, yes.
00:16:09.88\00:16:11.57
All right... and when you're
dealing with the diabetic,
00:16:11.60\00:16:14.63
you know, it's a huge problem,
00:16:14.66\00:16:16.97
and let's just
summarize what you've said...
00:16:17.01\00:16:18.56
First of all, you don't
necessarily have to develop
00:16:18.59\00:16:22.50
type 2
diabetes... sometimes type 1
00:16:22.53\00:16:26.93
people just develop
that for whatever reason...
00:16:26.96\00:16:30.32
But, what have we said so
far are approaches to, you know,
00:16:30.35\00:16:35.49
PREVENTING or perhaps even
reversing if someone has it?
00:16:35.52\00:16:39.48
All right, just to summarize...
00:16:39.51\00:16:42.58
There was a large study
that showed that the majority,
00:16:42.61\00:16:45.98
over 90% of new
cases of type 2 diabetes
00:16:46.01\00:16:49.25
were related to
lifestyle and diet.
00:16:49.28\00:16:51.06
Imagine if we had 90%
fewer cases of diabetes... Wow
00:16:51.09\00:16:55.11
The epidemic would be gone!
00:16:55.14\00:16:56.60
And it really tells us where
we need to focus our energy,
00:16:56.63\00:17:00.79
because it's SO
expensive to treat diabetes.
00:17:00.82\00:17:03.97
It's so much more
LOGICAL to just prevent.
00:17:04.00\00:17:08.06
The other thing we
talked about is losing weight...
00:17:08.09\00:17:12.54
even 15 or 20 pounds can
make a SIGNIFICANT difference
00:17:12.57\00:17:15.91
in improving blood sugar
control or REDUCING one's risk.
00:17:15.94\00:17:21.41
Okay, let's continue on then...
00:17:21.44\00:17:22.87
You're going to
talk to us about FOODS!
00:17:22.90\00:17:25.65
There's a measurement
called the "glycemic index"
00:17:25.68\00:17:32.00
and this is a newly emerging
approach to helping patients
00:17:32.03\00:17:35.94
manage their blood sugar.
00:17:35.97\00:17:39.32
When you look at the
concept of the glycemic index,
00:17:39.35\00:17:42.98
it refers to how quickly a food
will raise your blood sugar,
00:17:43.01\00:17:48.07
and what we really want to do
is keep the blood sugar stable
00:17:48.10\00:17:52.30
as long as possible...
00:17:52.33\00:17:53.49
Let's just give the
example of breakfast... Okay
00:17:53.52\00:17:56.83
I could eat a high
glycemic breakfast,
00:17:56.86\00:17:59.40
and high glycemic foods
are typically going to be
00:17:59.43\00:18:03.05
the refined and processed
foods, as opposed to the
00:18:03.08\00:18:06.39
foods that grow in nature.
00:18:06.42\00:18:08.02
But, for breakfast, let's
say I'm going to be good...
00:18:08.06\00:18:11.14
I'm going to have
a bowl of Cheerios...
00:18:11.17\00:18:13.31
Now, I've read that
that's a low sugar food
00:18:13.34\00:18:15.90
but that oat flour
has been highly processed.
00:18:15.93\00:18:19.78
It's VERY small particles.
00:18:19.81\00:18:21.36
It's going to do
about the same for me as a
00:18:21.39\00:18:24.60
bowl of Froot Loops, a
can of Coke... those sorts of
00:18:24.63\00:18:27.64
high glycemic foods, and
my blood sugar will go WAY UP
00:18:27.67\00:18:30.29
for a short period of time,
then will come crashing down
00:18:30.32\00:18:32.96
I'll be hungry again by
9:30 or 10:00 in the morning...
00:18:32.99\00:18:36.80
because there's
nothing to sustain me.
00:18:36.83\00:18:39.23
So instead of having the
Cheerios, you would have what?
00:18:39.26\00:18:42.36
Say... I make myself
a bowl of hot porridge,
00:18:42.39\00:18:44.88
maybe some oatmeal,
maybe a 9-grain mix...
00:18:44.91\00:18:47.42
That is in it's whole form,
it's going to give me energy
00:18:47.43\00:18:52.65
over several hours...
3-4 hours or so before I
00:18:52.68\00:18:56.55
start to lose the
effect of that meal.
00:18:56.58\00:18:59.23
The same thing
with juice versus fruit?
00:18:59.24\00:19:01.84
Exactly, the whole
fruit... In fact, the orange
00:19:01.85\00:19:06.40
is one of the most sustaining
fruits that we have...
00:19:06.43\00:19:09.85
apples and
oranges, surprisingly...
00:19:09.88\00:19:11.27
although we think of
them as being sugary,
00:19:11.30\00:19:12.93
they actually have
quite a bit of staying POWER!
00:19:12.94\00:19:15.10
When we eat the orange, as
opposed to the orange juice,
00:19:15.13\00:19:18.54
or the apple as
opposed to the apple juice,
00:19:18.57\00:19:20.24
we get a longer, you
know, more stable blood sugar...
00:19:20.25\00:19:27.41
This is especially important
even if you ARE a diabetic...
00:19:27.44\00:19:30.57
You want to keep those stable
if at all possible, I'm sure.
00:19:30.60\00:19:33.40
Even if you're not, I
just think about trying to keep
00:19:33.43\00:19:36.05
MAXIMUM energy, maximum
focus, and clarity of mind
00:19:36.08\00:19:39.55
throughout the day by
eating low glycemic foods.
00:19:39.58\00:19:42.06
Let me go through
a couple of foods...
00:19:42.09\00:19:43.21
What about white potatoes?
00:19:43.24\00:19:44.66
Now, white potatoes are
about the only exception...
00:19:44.69\00:19:47.78
They are moderate-to-high
glycemic levels, which means
00:19:47.81\00:19:52.07
white rice, white
bread... these white foods
00:19:52.10\00:19:55.57
are going to tend to
have a higher glycemic index,
00:19:55.60\00:19:58.42
and tend to shoot your
blood sugar way UP and then
00:19:58.45\00:20:01.19
you come crashing
down shortly later.
00:20:01.20\00:20:03.16
Corn? Corn is kind of moderate.
00:20:03.19\00:20:05.61
It's really not
too much of a concern.
00:20:05.64\00:20:10.27
Carrots? Carrots,
although some people
00:20:10.30\00:20:13.02
thought they are one of
the sugary, starchy vegetables,
00:20:13.05\00:20:16.82
they really are a
low glycemic food.
00:20:16.85\00:20:19.26
What about
raisins versus grapes?
00:20:19.29\00:20:22.33
You take a cup of grapes,
and you take out all the water,
00:20:22.36\00:20:28.85
and you're left with
just the sugar condensed...
00:20:28.88\00:20:31.54
So grapes have a
low glycemic index.
00:20:31.55\00:20:34.79
Raisins have a very
HIGH glycemic index.
00:20:34.82\00:20:37.84
So it's better to have, like
some kind of whole grain cereal
00:20:37.87\00:20:40.96
with grapes,
rather than... Raisin Bran
00:20:40.99\00:20:43.87
Berries are one of
the LOWEST. Berries?
00:20:43.88\00:20:46.01
I will often... if I
make a bowl, I'll put on some
00:20:46.04\00:20:49.16
blueberries, or
something like that.
00:20:49.19\00:20:51.59
The RAISINS though, let's
talk about the glycemic load
00:20:51.62\00:20:55.69
is the concept of when you
take ALL the food at that meal.
00:20:55.72\00:20:59.54
Let's say you want
to have that stir-fry...
00:20:59.55\00:21:02.88
and you're concerned
about your blood sugar...
00:21:02.89\00:21:04.52
Well, you want to have
a SMALLER amount of rice,
00:21:04.55\00:21:09.89
a LARGER amount of vegetables.
00:21:09.90\00:21:12.54
Or if you have rice, you
want to choose the BROWN rice,
00:21:12.57\00:21:15.54
as opposed to the white rice.
00:21:15.57\00:21:16.93
But still, keep
the portion moderate,
00:21:16.96\00:21:19.24
focus more on the vegetables.
00:21:19.27\00:21:21.24
If you want to have raisins,
00:21:21.27\00:21:22.96
have raisins but
have some mixed nuts.
00:21:22.99\00:21:25.56
Nuts and beans are extremely
low as far as the glycemic index
00:21:25.59\00:21:30.89
So glycemic index... I'm sure
if someone went on the internet
00:21:30.92\00:21:34.07
and put in glycemic
index, they'd find a place
00:21:34.10\00:21:36.12
where they'd get
all kinds of lists...
00:21:36.15\00:21:37.14
And there are books
on this too, absolutely.
00:21:37.18\00:21:39.98
And at the "Vitae
Lifestyle Medicine Center"
00:21:40.01\00:21:42.78
you help people with
all that kind of stuff,
00:21:42.81\00:21:44.90
and help them
know what those are.
00:21:44.93\00:21:46.33
I suppose probably just
moving to... uh, you know,
00:21:46.36\00:21:50.31
some of these things are...
orange juice is going to be
00:21:50.34\00:21:54.30
an improvement for lots of
people that have the problem
00:21:54.33\00:21:56.60
and some of these high
glycemic things are a definite
00:21:56.63\00:21:59.10
improvement for most people...
00:21:59.13\00:22:00.13
But this is kind of a
nuance on top of making a switch
00:22:00.16\00:22:03.92
toward plant-based things.
00:22:03.95\00:22:05.76
Right, right... The
other big factor which hasn't
00:22:05.79\00:22:09.10
...oh, been fully utilized,
is the concept of FIBER.
00:22:09.13\00:22:13.93
When we eat foods
that are high in fiber,
00:22:13.96\00:22:15.80
it tends to slow
down the digestion.
00:22:15.83\00:22:18.61
There's something
called "soluble fiber"
00:22:18.64\00:22:21.10
Soluble fiber makes
like a gel inside our stomach
00:22:21.13\00:22:24.47
so that food energy is
released much more slowly...
00:22:24.50\00:22:28.05
We're satisfied longer
and the sugar is more stable.
00:22:28.08\00:22:31.20
And I think you have a
graphic to describe this.
00:22:31.23\00:22:33.96
Yeah, there are certain foods
that are very rich in fiber...
00:22:33.99\00:22:38.17
as they're
related to diabetes...
00:22:38.20\00:22:40.25
Interestingly, it's the GRAINS,
the whole grains that are the
00:22:40.28\00:22:43.50
MOST stabilizing when it comes
to stabilizing blood sugar.
00:22:43.53\00:22:47.39
Beans are up there just about
the same, and then vegetables.
00:22:47.40\00:22:51.30
Okay, so grains, beans
and vegetables... I mean
00:22:51.33\00:22:55.14
SOME particular cultures...
you've got rice and beans,
00:22:55.17\00:22:58.03
I mean, that's a staple, and
that's just a very good thing.
00:22:58.06\00:23:01.02
That is, that is... and as
those cultures have converted
00:23:01.05\00:23:03.88
more to a Western diet,
that's where we're seeing
00:23:03.92\00:23:06.02
more of the
epidemic of diabetes occur.
00:23:06.05\00:23:08.62
Okay, so we've
talked about weight loss...
00:23:08.66\00:23:11.20
We've talked
about glycemic index...
00:23:11.23\00:23:12.89
We've talked about
eating more fiber... what else?
00:23:12.92\00:23:15.24
Well one
interesting thing is the use of
00:23:15.27\00:23:18.50
vitamins with diabetes.
00:23:18.53\00:23:21.23
The words "diabetes
mellitus" means "sweet urine"
00:23:21.26\00:23:25.69
And so when we think
about what happens...
00:23:25.72\00:23:29.34
Diabetics urinate more,
and they lose more of the
00:23:29.37\00:23:32.45
water-soluble
vitamins and minerals.
00:23:32.48\00:23:34.80
In fact, it's
almost all the vitamins...
00:23:34.83\00:23:37.87
the B vitamins,
vitamin C, magnesium and zinc
00:23:37.90\00:23:42.38
are things that
especially low in diabetics.
00:23:42.41\00:23:45.19
These things are extremely
important for the heart.
00:23:45.22\00:23:48.34
They're extremely
important for skin to heal.
00:23:48.37\00:23:53.04
They're important for
preventing infections.
00:23:53.07\00:23:55.25
And we have a slide on
one study that was done
00:23:55.28\00:23:58.26
using a vitamin supplement.
00:23:58.29\00:24:00.00
They took 130 patients with
diabetes, and they were given
00:24:00.03\00:24:05.80
EITHER a multiple vitamin
or a placebo for 1 year...
00:24:05.83\00:24:09.50
and the results were astounding.
00:24:09.53\00:24:11.20
...93% of the diabetics who
took the placebo reported having
00:24:11.23\00:24:16.66
at least 1 infection
during the year, versus only
00:24:16.67\00:24:19.64
17% of those taking the
multivitamin reported having
00:24:19.67\00:24:23.63
an infection during that year.
00:24:23.66\00:24:25.48
So there was a lot less missed
work for those who were employed
00:24:25.51\00:24:28.61
So these
multivitamins are of benefit...
00:24:29.47\00:24:33.29
Now, if you can get everything
that's in your multivitamin
00:24:33.32\00:24:35.65
from what you're eating,
is that even better or...
00:24:35.68\00:24:38.46
No question, no question!
00:24:38.49\00:24:40.63
When we look at something
like the prevention of cancer...
00:24:40.64\00:24:44.63
There are so many
nutrients... we call them
00:24:44.66\00:24:49.39
"phytochemicals
or phytonutrients"
00:24:49.42\00:24:51.10
that help to prevent
cancer that you don't get
00:24:51.13\00:24:54.32
in your one-a-day multivitamin.
00:24:54.35\00:24:56.40
What about physical activity?
00:24:56.43\00:24:59.99
That probably should be the
#1 thing diabetics think about
00:25:00.02\00:25:04.21
or people who want to
prevent diabetes think about.
00:25:04.24\00:25:06.53
It's that physical
activity that helps to take that
00:25:06.56\00:25:09.15
stored up sugar that's
in the cells and burn it up
00:25:09.18\00:25:13.63
and use it.
00:25:13.66\00:25:14.65
What's the best time to
have the physical activity.
00:25:14.68\00:25:17.33
That's a good question...
00:25:17.36\00:25:19.09
I think the best time is
the time that you can work it in
00:25:19.12\00:25:21.98
to your day.
00:25:21.99\00:25:23.20
It doesn't have
to be all at once.
00:25:23.21\00:25:24.83
Recommendations, you
know, include 30-60 minutes
00:25:24.86\00:25:29.83
of moderate activity
on most, if not all days.
00:25:29.86\00:25:33.12
If you do it all
at once, that's fine.
00:25:33.15\00:25:35.89
If you break it
up, that's fine also.
00:25:35.92\00:25:38.29
What about rest,
stress management?
00:25:38.32\00:25:40.31
You know, stress
INCREASES your blood sugar.
00:25:40.34\00:25:44.30
People who are
chronically stressed,
00:25:44.33\00:25:47.80
or don't get enough sleep,
00:25:47.83\00:25:49.08
they will tend
to have more trouble
00:25:49.11\00:25:50.99
managing their blood sugar.
00:25:51.02\00:25:52.28
So it's important to
take good care of yourself.
00:25:52.31\00:25:54.33
Okay, anything else?
00:25:54.36\00:25:58.36
You know, one other thing I
will mention with the diabetes
00:25:58.39\00:26:02.91
is there are certain kinds
of fats that are beneficial.
00:26:02.94\00:26:06.56
There is something called
"trans fat or hydrogenated fat"
00:26:06.59\00:26:10.96
actually increases the
risk of developing diabetes.
00:26:10.99\00:26:14.51
There's a good kind of
fat which is called "omega-3"
00:26:14.54\00:26:17.80
which actually helps to
reduce the risk of diabetes,
00:26:17.83\00:26:20.85
and helps diabetics improve
the control of their blood sugar
00:26:20.88\00:26:25.38
And it says there's something
00:26:25.41\00:26:26.95
about hemoglobin
A1c... what's that all about?
00:26:26.98\00:26:30.63
Yeah, the hemoglobin
A1c is the measurement
00:26:30.66\00:26:34.27
of average blood sugar
over the last 3 months.
00:26:34.30\00:26:37.45
A finger stick will tell you
what's happening right now...
00:26:37.48\00:26:40.33
The A1c tells me what the
average has been over 3 months.
00:26:40.36\00:26:43.65
Okay, so
summarize this all for us...
00:26:43.68\00:26:46.70
We've got about a minute left,
00:26:46.73\00:26:47.97
and what do you want to
say in that last minute to
00:26:48.00\00:26:50.35
someone who has
diabetes, or wants to avoid it.
00:26:50.38\00:26:54.35
The most important
thing has to do with factors
00:26:54.38\00:26:57.80
that we can control.
00:26:57.83\00:26:59.08
It has to do with the
amount of exercise we get...
00:26:59.11\00:27:01.98
the amount of
sleep and relaxation...
00:27:02.01\00:27:06.52
you know, the stress
management component,
00:27:06.55\00:27:08.58
and most importantly
the foods that we eat,
00:27:08.61\00:27:12.59
and the quantity of
the foods that we eat.
00:27:12.62\00:27:15.62
We're talking
with Dr. Timothy Lawton
00:27:15.65\00:27:17.71
and he has given us
some great advice on how to
00:27:17.74\00:27:21.16
handle this problem of diabetes.
00:27:21.19\00:27:23.25
It's a huge
problem in America...
00:27:23.28\00:27:25.12
and I know if you're
watching today, you probably
00:27:25.15\00:27:28.01
know someone that has diabetes.
00:27:28.04\00:27:29.66
And NO ONE wants
to have diabetes!
00:27:29.69\00:27:31.95
It causes huge
problems, and if we can avoid
00:27:31.98\00:27:34.81
those problems... Man I tell
you that's what we want to do!
00:27:34.85\00:27:37.98
Thank you so much for
joining us today, Dr. Lawton,
00:27:38.01\00:27:41.32
and taking time out
of your busy schedule...
00:27:41.35\00:27:43.44
Thank you, Don. It's
been a pleasure to be here
00:27:43.47\00:27:45.21
and share this
important information.
00:27:45.24\00:27:47.56
And thank YOU
for joining us today.
00:27:47.59\00:27:50.54
We hope that the
approach that you heard today
00:27:50.57\00:27:52.67
is something you can implement,
00:27:52.70\00:27:53.73
and share with your
friends and your family.
00:27:53.76\00:27:55.59
Thanks for joining us
on "Health for a Lifetime"
00:27:55.63\00:27:57.43