Diabetes is among the top ten leading causes of death in the United States today affecting both old and young with about 1.6 million U.S. citizens over the age of 20 being diagnosed yearly.
Diabetes is characterized by high blood glucose levels that result from a defect in the way the body responds or secretes insulin. Glucose is the sugar that provides the energy our body needs from the foods we eat everyday and once our food is broken down into glucose, it enters our bloodstream. Our cells rely on glucose for energy and growth and glucose relies on insulin to enter into our cells. If insulin is not available or the body does not respond to the insulin, glucose builds up in the blood.
There are two common types of diabetes with type 2 diabetes being the most common occurring in 90-95 percent of diabetic cases. Type 2 Diabetes is diagnosed when the body does not utilize the insulin produced by the pancreas effectively for some unknown reason.
After years of the body not responding to the insulin, less is produced. If the body is not using the insulin effectively, glucose builds up in the blood and the body cannot utilize its main source of energy. Some individuals experience no symptoms but others experience symptoms such as increased thirst, increased urination, constant hunger, and fatigue.
Risk factors for type 2 diabetes include being elderly, obese, having a family history of diabetes, having gestational diabetes during pregnancy, physical inactivity, and ethnicity.
There are complications of diabetes that can be improved by diet. For example, foot ulcers can develop due to an impaired supply of blood flow to the limbs. Cuts and bruises may go unnoticed until the wounds have become severe. The extent of the damage depends on the severity and duration of the hyperglycemia. A diabetic diet can help improve and stop complications from increasing in severity for diabetics.
Healthy eating can help to reduce blood sugar and therefore be a critical part of managing type 2 diabetes. One important part is keeping blood sugar from rising too high or dipping too low; the tips below can help with stabilizing blood glucose at a healthy level.
Limiting sweets
Eating about the same amount of food each day and at about the same time each day
Try not to skip meals or snacks
Eating at least 5 serving of fruits and vegetable each day
Monitoring carbohydrate intake is important because it is the main influence on blood glucose after a meal, the more grams of carbohydrate ingested the greater the glycemic response.
Diabetics are at an increased risk for heart disease so it’s important to control cholesterol levels as well.
Eat less trans fats and saturated fats (Fatty meats, poultry skin, butter, whole milk, ice cream, lard, and hydrogenated oils)
Eat more lean meats, low fat or fat free dairy, olive oil, nuts and fish (salmon or tuna)
Consume more food that are high in soluble fiber such as oatmeal, dried beans and peas, fruits, vegetables
Stay physically active and keep your weight in a healthy range.