Building muscle reduces Diabetes risk

A study suggest that increasing muscle mass can help lower risk for type 2 diabetes. Globally as the obesity epidemic is on rise the prevalence of diabetes is anticipated to increase. Type 2 diabetes occurs when there is too much glucose in the blood either because of insufficient insulin production in the pancreas or cells becoming insulin-resistant. Individuals’ with insulin resistance are predisposed to raise blood sugar levels. Diabetes leads to inadequate blood sugar control, which can damage the kidneys and cause blindness, heart disease and strokes. Type 2 diabetes has been strongly linked to an unhealthy diet, a sedentary lifestyle and being overweight.

This study was conducted to find out whether increased muscles, regardless of obesity levels, are associated with improved blood glucose control. Researchers conducted a cross-sectional analysis of National Health and Nutrition Examination Survey III between 1988 and 1994. Data from 13,644 adults were evaluated. The measurement used were homeostasis model assessment of insulin resistance (HOMA-IR), blood glycosylated hemoglobin level, prevalence of transitional/pre or overt diabetes (PDM), and prevalence of overt diabetes mellitus.

The researchers found that for each 10 percent increase in the skeletal muscle index/SMI (the ratio of muscle mass to total body weight) there was an 11 percent reduction in insulin resistance (insulin resistance is a precursor to diabetes) and 12 percent reduction in pre-diabetes (a condition characterized by higher-than-normal blood sugar levels but not high enough to be diabetes). These relationships apprehended even after the researchers took into account other factors (age, ethnicity, sex, and generalized and central obesity) affecting risk for insulin resistance and pre-diabetes.

The findings suggest that higher muscle mass (relative to body size) is associated with better insulin sensitivity and lowers the risk of Diabetes Mellitus. Building muscle mass with resistance training exercise may play a role in lowering the risk of type 2 diabetes. Resistance exercise may help people with type 2 diabetes by better using the insulin that they produce.

The authors suggest that even though after starting an exercise program if you don't lose weight, never give up hope because your body fat still gets converted to muscle. We gain muscle loosing fat so even if the weight is the same, the balance shifts. The authors conclude that further research is needed to determine the effect of appropriate exercise interventions designed to improve insulin sensitivity and glucose metabolism in at-risk individuals.

Reference: Srikanthan, Preethi and Karlamangla, S. Arun. Relative Muscle Mass Is Inversely Associated with Insulin Resistance and Prediabetes. Findings from The Third National Health and Nutrition Examination Survey. The Journal of Clinical Endocrinology and Metabolism, July 2011 jc.2011-0435

Red Meat Consumption and Mortality

The study conducted by Pan et al., from more than 120,000 people suggests that a higher intake of red meat was associated with a significantly elevated risk of total, cardiovascular disease, and cancer mortality.

The data from two prospective cohort studies among 37,698 men between 1986 and 2008 and 83,644 women between 1980 and 2008 were analyzed by Harvard researchers. Researchers documented 23,926 deaths, including 5,910 from cardiovascular disease and 9,464 from cancer during the follow up. Study estimated that substitutions of 1 serving per day of red meat for 1 serving per day of other foods i:e; fish, poultry, nuts, legumes, low-fat dairy, and whole grains were associated with a 7% to 19% lower mortality risk. The findings suggest addition of an extra portion of unprocessed red meat to an individual’s daily diet would increase the risk of death by 13%, risk of fatal cardiovascular disease by 18% and risk of cancer mortality by 10%. The figures for adding an extra portion of processed meat to an individual’s daily diet were higher than unprocessed red meat (20% for overall mortality; 21% for death from heart problems and 16% for cancer mortality).

How reliable are findings? This study is one of the first large-scale prospective longitudinal studies showing that consumption of both processed and unprocessed red meat is associated with an increased risk of mortality. The data analyzed were from men and women who were free of cardiovascular disease (CVD) and cancer at baseline and validated food frequency questionnaires updated every 4 years were used to assess their diet. Additional studies by Pan et al., explains that red meat consumption is also associated with an increased risk of type 2 diabetes mellitus.

The findings suggest substitution of fish, poultry, nuts, legumes, low-fat dairy products and whole grains for red meat significantly lowers risk of mortality.

If you eat meat daily do not panic… red meats can still be eaten as part of a balanced diet. The use of healthier cooking methods such as grilling, intake of red meat in moderation and choice of leaner cuts can protect your health. Substituting processed meats like bacon, ham, sausages or burgers, munched several times a week for other protein sources such as fish, poultry, beans or lentils can be a smart and wise option.

Reference: Pan A, Sun Q, Bernstein AM; et al. Red meat consumption and mortality: results from 2 prospective cohort studies [published online March 12, 2012]. Arch Intern Med. doi:10.1001/archinternmed.2011.2287.