Blood sugar is something all of us need to watch — not just those with diabetes. That's because new research links glucose levels to dementia risk, even in non-diabetics. What we're talking about is chronic hyperglycemia (high glucose levels), not the occasional boost from a dessert.

What happens is that hyperglycemia — in both diabetics and pre-diabetic states - can promote inflammation of the lining of small blood vessels, leading to thickening and weakening of the vessel wall, according to Tufts Health & Nutrition Letter. That type of cerebrovascular pathology plays a role in both vascular dementia and Alzheimer's disease.

In new research by Dr. Paul Crane and colleagues at the University of Washington, it was found that people with higher blood-sugar levels that were still below the threshold for diabetes are also at extra risk, as reported in the New England Journal of Medicine. The researchers looked at data on more than 2,000 patients in Seattle's Group Health Cooperative, average age 76, who were followed for almost seven years. All were initially free of dementia, but 524 were subsequently diagnosed with it. Among non-diabetic participants, those who developed dementia had blood-sugar levels averaging 115 mg/dl, compared with 109 mg/dl for those who did not develop dementia. That translated to a 20 percent greater risk of dementia for people with higher glucose levels.

A similar association was seen among participants with diabetes. Those who developed dementia averaged 190 mg/dl in blood-glucose levels, compared to 160 mg/dl in those who did not, a 40 percent greater risk for those with higher levels.

What can you do?

1. Choose more fresh vegetables, fruits and whole grains.

2. Buy leaner meats such as chicken, turkey and lean cuts of pork or beef and lower-fat dairy products.

3. Buy whole grain breads and cereals.

4. Buy less soda, sweets and chips and other snack foods.

5. Make dessert a special event rather than a daily happening.

Information courtesy of the American Diabetes Association.

Q and A

Q: Do mandarin oranges provide the same nutrients as other oranges?

A: Nutrient content is similar, but there are differences. Like other oranges, mandarin oranges are excellent sources of vitamin C, although not as high in this valuable nutrient as navel oranges, even comparing equal portions. However, mandarins provide greater amounts of two antioxidant phytochemicals: beta-carotene and beta-cryptoxanthin. Many people think of mandarin oranges only as canned fruit. Actually, fresh mandarins include Satsumas, Clementines and a wide variety of tangerines. Most are sweeter than other citrus fruits, and they have a bright orange, convenient to peel skin and easily divided inner sections. That makes these small beauties perfect for packing in lunches or on-the-go snacks. If you use canned mandarin oranges, choose juice-packed versions instead of those in light syrup in order to minimize added calories and maximize vitamin C.

Information courtesy of the American Institute for Cancer Research.

Recipe

OK, it's the holidays, so a little indulgence is allowed. My thought is if you're going to have dessert — and most of us will — have something a little lighter. This recipe for Cranberry Lime Cheesecake, from Eating Well magazine, fits the bill. Calories are reduced (but the taste isn't) by using part-skim ricotta for some of the cream cheese.

Cranberry Lime Cheesecake

—1 cup graham cracker crumbs, preferably whole-wheat (see Tips)

—1 tablespoon canola oil

—1 (15-ounce container) part-skim ricotta cheese

—2 ( 8-ounce packages) reduced-fat cream cheese, at room temperature

—2 limes, zested and juiced

—4 large eggs

—1 cup sugar

—1 teaspoon vanilla extract

—1/2 teaspoon salt

Topping

—1 1/2 cups fresh cranberries

—1/2 cup water

—1/3 cup sugar

—Pinch of salt

—1 lime, juiced

—1 tablespoon cornstarch

To prepare cheesecake: Preheat oven to 325F. Coat a 9-inch springform pan with cooking spray. Tightly wrap the outside of the pan, bottom and sides, with a large piece of heavy-duty foil. Put a kettle of water on to boil for the water bath. Combine graham cracker crumbs and oil in a small bowl. Press into the bottom of the prepared pan. Process ricotta in a food processor (or blender) until smooth. Add cream cheese and puree until smooth. Add 2 teaspoons of the lime zest, 5 tablespoons of the lime juice, eggs, 1 cup sugar, vanilla and 1/2 teaspoon salt; process until smooth. Scrape into the prepared crust. Place the cheesecake in a roasting pan. Pour enough boiling water into the roasting pan to come 1 inch up the side of the springform pan, creating a hot water bath for the cake. Carefully transfer the roasting pan to the center of the oven. Bake the cheesecake until set around the edges but the center still jiggles slightly, 1 1/4 to 1 1/2 hours. Transfer the roasting pan to a wire rack. Let the cheesecake cool in the water bath until the water is room temperature, about 2 hours. Remove the pan from the water bath. Remove the foil. Refrigerate, uncovered, until very cold, at least 3 hours.

To prepare topping: Combine cranberries, water, 1/3 cup sugar and pinch of salt in a medium nonreactive saucepan (see Tips). Bring to a boil over medium-high heat. Combine 2 tablespoons lime juice and cornstarch; stir into the pan. Cook, stirring, until thickened, about 1 minute. Let cool completely before spooning onto the cheesecake. Serves 12.

Per serving: 318 calories, 10 g protein, 36 g carbohydrate, 15 g fat; 101 mg cholesterol, 1 g fiber; 349 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.