Avoid nitrites, avoid Type 2 diabetes
Q: Both my parents have Type 2 diabetes. I’m 17 and want to avoid it. Any new tips on what might help? — Franco T., Birmingham, Alabama
A: There are some new insights that may help you dodge Type 2 diabetes
— but the long-standing advice about getting at least 300 minutes of physical activity a week, avoiding highly processed foods, added sugars and syrups, and red and processed meats, plus getting seven servings a day of fruits and vegetables is very effective.
Researchers looked at data on 104,168 adults in the Nutrinet-sante cohort study and found an association between greater exposure to nitrites and the risk for Type 2 diabetes. People with the most exposure to nitrite originating from food additives (mostly sodium nitrite) had a 54 percent greater risk of developing Type 2 diabetes as those eating the least amount. That’s one reason why I say it’s smart to avoid all processed meats.
Another good way to prevent Type 2 diabetes is to maintain a healthy
LDL cholesterol level. A meta-study in Nutrition, Metabolism and Cardiovascular Diseases included data from a total of 355,230 people with Type 2 diabetes. It reports that for every 100 milligram increase in daily harmful cholesterol consumption, the risk for diabetes jumps 106 percent — and folks eating the most cholesterol daily have a 119 percent increased risk of diabetes when compared to those eating the least.
Q: I’m bewildered by the B vitamins. I have Type 2 diabetes and elevated LDL cholesterol, so what ones should pay special attention to? — Fred T., Stuart, Florida
A: There are eight B vitamins, and they help keep your metabolism healthy, create blood cells, maintain your nervous system and brain and protect your DNA and RNA. Recently, three Bs — folate (B9), B12 and B6 — have been shown to protect you from heart woes and help with managing diabetes.
A study in JAMA Network Open tracked around 4,400 folks for 30 years, starting around age 25. The researchers found that if you have low levels of those B vitamins, you are at risk for metabolic syndrome (that includes high blood pressure, elevated LDL cholesterol, insulin resistance, diabetes and obesity).
In contrast, folks getting the highest intake of folate cut their risk for metabolic syndrome by 61 percent; those getting the most B6 reduce the risk 39 percent and it is 26 percent lower for those getting the most B12.