Diabetes and Nutrition

Most of us know someone that has been affected by diabetes. Yet how much do we really know about the disease? For example…how can we prevent it with simple nutritional and diet recommendations?
Diabetes 101
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There are three types of diabetes,

• Type 1 Diabetes is an autoimmune disease; the body destroys insulin producing cells. Common in children and adolescents it is triggered by factors such as viruses, diet or chemicals in people genetically susceptible. Those who have Type 1 diabetes need to carefully monitor sugar levels because there body cannot produce proper levels of insulin.
• Type 2 Diabetes is triggered by lifestyle and diet. Once known to only affect older adults. However recently with rising obesity it has become prevalent with young adults and children as well. Those who are diagnosed with Type 2 diabetes are prescribed medication to support production and secretion of insulin from the pancreas to balance blood sugar levels along with a strict low glycemic diet. Studies show that diet plays a key role in preventing and managing this disorder.
• Gestational Diabetes affects some women get during pregnancy. This occurs when the mother becomes carbohydrate intolerant due to hormonal changes and is unable to properly regulate blood sugar levels. Usually 6 months after the baby is born the mother returns back to her normal self: though, now has an increased risk of developing Type 2 diabetes especially if she remains overweight after delivery.

Some individuals may experience symptoms of diabetes often referred to pre-diabetes: but, have not been diagnosed by their doctor as having diabetes. Normally, if an individual continues to experience symptoms and makes no change in lifestyle or diet it can eventually lead to Type 2 diabetes.
We know diabetes has to do with sugar levels. We need sugar (Glucose) to produce energy. The glucose the body needs is regulated by insulin. When we consume a diet high in carbohydrates and sugars our bodies produce more insulin to digest the sugars then necessary, potentially leading to diabetes.
To diagnose diabetes, doctors will take a blood sample or urine sample to check your blood glucose (sugar) levels.
Note – If diabetes runs in your family you should take precautions and be aware of all the symptoms. Diabetes treatment is determined on the type and severity of the diabetes.
The following are some signs and symptoms of those who may have diabetes or pre-diabetes.

• Frequent urination- Excess sugar is usually excreted through urine.
• Increased thirst
• Increased hunger
• Weight loss
• Fatigue
• Blurred vision- an early signs of diabetic condition. High blood sugar levels changes the shape and flexibility of the lens of the eye distorting the ability to фокус and causes blurred vision.
• Slow-healing sores or frequent infections- When there is more sugar in your body; your body’s immune system is lowered therefore slow healing occurs from cuts, bruises, frequent infections and prolonged colds

Diabetes if left untreated or improperly managed can cause complications such as:

• blindness,
• heart disease,
• kidney problems,
• gum disease,
• nerve damage,
• amputation
• and erectile dysfunction.

The sooner you become aware of your condition and address symptoms the better you will be able to prevent any further complications.
Diabetes can be prevented, or delayed by keeping your blood glucose levels within a healthy range. By making simple nutritional lifestyle changes many individuals have prevented diabetes and controlled the blood sugar levels naturally through diet and exercise and without the use of medications which can have many unsettling side effects.
Taking control of your health begins at your grocery store and ends in your kitchen. Following a low-glycemic-index diet by avoiding sweet snacks and processed foods, and emphasizing eating a diet that includes healthy carbohydrates from whole grains, beans, vegetables, and whole fruit will help keep blood sugar levels stable. Eating a diet that is high in fiber, protein and healthy fats can provide your body with the nutrients your body needs for proper insulin secretion and immune function.
Be sure to always consult your doctor before making any changes to your diet or medication.
Nutrition and Lifestyle Recommendations
1. Read nutrition labels and ingredients. When reading nutrition labels follow these simple guidelines. If you can’t pronounce the ingredient or do not know what it is then don’t eat it. *Watch out for hidden sugars and additives such as fructose and corn syrup.

dir="ltr">2. Eliminate high sugar drinks. Replace pop, juice, and caffeinated drinks with water or herbal teas. Be aware of all “diet” marketed foods such as ‘diet drinks’ as they contain artificial sweeteners and other chemical preservatives.

dir="ltr">3. Drink water. Increase daily intake of water, make sure you get at least 8 cups of water a day. *Please note more water is required when exercising.

dir="ltr">4. Refrain from eating processed and pre-packaged foods. Stay away from cookies and other packaged baked goods. Avoid temptation by not having these foods inside your home.

dir="ltr">5. Try to purchase mainly organic produce. Increase your intake of fresh organic vegetables; especially dark leafy greens. Limit fruit to one or two pieces a day combined with either a fat or protein. Vegetables and fruit are high in fiber and provide lots of minerals and vitamins for a stronger immune system.

dir="ltr">6. Replace all your white grains with multigrain. Eliminate breakfast cereals, granola bars, white bread and other white grain or refined flour products. Replace with whole grains мейд from quinoa, spelt, kumut or any other multigrain product. Whole grains should be limited to small portions and be eaten with protein or fat for slow glucose absorption.

dir="ltr">7. Eat plenty of fiber. Fiber has many beneficial effects in the prevention, control and treatment of blood sugar disorders.

dir="ltr">8. Protein at each meal.: Have a protein shake, nuts, seeds, beans, legumes, fish or chicken. When possible eat organic animal products and eliminate commercial chicken, deli meats and other manufactured “meat” products (hotdogs) which contain chemicals and other preservatives that are harmful.

dir="ltr">9. Replace all sugar. Experiment with small amounts of xylitol or the herbal sweetener Stevia which does not have an effect on blood sugar levels. Stay away from all other sweeteners and artificial sugar; this includes fruit juice, soft drinks, honey, and brown sugar.

dir="ltr">10. Use healthy oils. Eliminate margarine, shortenings and other hydrogenated products, commercial polyunsaturated oils and especially canola oil. Eliminate all fried foods and trans-fats particularly takeaway meals. Learn to prepare meals using healthy fats and oils such as cold pressed olive oil or coconut oil.

dir="ltr">11. Cooking. Experiment with different methods of cooking such as broiling, baking or steaming: try to avoid frying or cooking at very high temperatures.

dir="ltr">12. Reduce toxins. Lose any excess weight, quit smoking and refrain from the using drugs and alcohol. These are all factors that put you at risk for developing Type 2 Diabetes.

dir="ltr">13. Manage stress. Learn to meditate, unwind and relax. Take vacations frequently and be sure to allocate time for yourself.

dir="ltr">14. Sleep. Make sure you get at least 8 hours of sleep a night to allow your body to rejuvenate to be ready to take on a new day.

dir="ltr">15. Daily exercise. Exercise is vital for optimal health especially those with diabetes. If you are overweight and just beginning to exercise take it slow at first. Begin with light activities such as walking or swimming then gradually increase your level of exercise. Don’t be afraid to add some weight bearing exercises; it’ll strengthen bones and increase weight loss.

Nutritional supplementation can help control blood sugar levels; those with diabetes need an increase amount of vitamins and minerals. Although nutritional supplements may help to improve complications of diabetes, keep in mind that supplements should be used only as part of a comprehensive treatment approach. Diet, not supplements should be the primary фокус.

• High quality multivitamin and mineral formula complete with essential trace minerals daily which is needed for optimal health. Those who have diabetes are more prone to nutrient deficiencies.
• Chromium supplement. Chromium is needed for carbohydrate to breakdown into glucose. Chromium deficiency is common when the diet is high in refined carbohydrates and sugar. A daily dose of 200- 600 mcg is recommended of Chromium Polynicotinate or Chromium Picolinate.
• Extra vitamin C. It is crucial for immune system and the manufacturing of certain hormones needed for insulin production.
• Fibre supplement everyday, it will improve your colon health and bind to bad cholesterol as well as other toxins for removal through bowels resulting in weight loss or weight management. Consider taking a tablespoon of ground flaxseeds or psyllium with every meal.

There are some herbs which have the capability for regulating blood sugar levels; they are known as hypo-glycemic herbs. These herbs naturally contain insulin and can be effective for people who have Type 2 Diabetic condition. These herbs are non toxic and effective.

•  Cinnamon: Can boost the ability of insulin to metabolize glucose.
• Cayenne: Can significantly relieve nerve pain associated with diabetic neuropathy.
• Garlic: Has demonstrated blood sugar lowering action.
• Green Tea: Just two cups a day are recommended for antioxidants.
• Ginseng Tea: May improve blood sugar control.
• Kelp: Has many trace elements, chromium for one, which is important to carbohydrate metabolism.
• Onions: Studies have shown the blood sugar lowering action of onions.
• Bitter melon: Known to help regulate levels.

If you’re just getting started with a holistic approach to managing your diabetes it’s probably best to make changes gradually (and under your doctor’s supervision) so that you won’t be overwhelmed and you will have a better chance of sticking to this new lifestyle. Remember be patient and kind with your self, while being self-disciplined. Change is difficult and consistency is key factor in improving your overall health.
Sample Meal Plan

• 1 Lemon water first thing in the morning
• 8 cups of water throughout the day

dir="ltr">Breakfast

• Berry smoothie using almond, rice, or soy milk. Add protein powder or organic yogurt and a super green food powder. Add in 1 Tbsp. flaxseed oil or ground flax seed and your choice of berries.

dir="ltr"> Or

•  2 egg omelette with spinach, onions and mushrooms. Replace cheese with salsa or avocado.

dir="ltr"> Snack

• 1 slice of spelt bread with almond or tahini butter (protein)

dir="ltr"> Or

•  Apple slices with almond butter

dir="ltr"> Lunch

• Vegetable soup puree мейд from cauliflower and broccoli with chickpea (protein) salad on top of mix greens, chopped red onions and red peppers, olives (fiber) add hemp seeds on top of salad (protein & fat)
• Herbal green tea or ginger tea with meal

dir="ltr"> Or

•  Chicken (Protein) wrap with mixed vegetables on a whole wheat pita (fiber)
• Add a small bean soup (fiber & protein)

dir="ltr"> Snack

• Celery and hummus (protein) dip or handful of nuts (protein)

dir="ltr">Or

•  Small handful of walnuts, almonds or Brazil nuts (protein & fat)

dir="ltr">Dinner

• Baked Salmon (protein) in Lemon pepper dressing with steamed kale, Swiss chard and Bok Choy season to taste.
• ? cup of quinoa (protein)

dir="ltr">Or

•  Chicken souvlaki with brown rice and a Greek salad

NOTE - Diabetes and Pre-Diabetes are serious medical conditions. If you think you may be heading in that direction, please seek the counsel of your family doctor.
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