By: Sabrina L i n Diabetes is one of the top three health issues that face Americans in the 21st century. It is estimated that 25.8 million Americans currently have diabetes and another 79 million are thought to be pre-diabetic and at a serious risk for developing the disorder in the future. Currently in the United States, 5082 new cases are diagnosed everyday. However,
DO NOT FRET!
What is Diabetes? Diabetes is a disorder/disease where the body either does not produce enough insulin to regulate glucose level from the sugar in foods. Diabetes can be identified as two types - Type 1 and Type 2. Type 1 diabetes usually develops during childhood or adolescence and lacks in a great proportion of insulin, which leads the body to an excessively high glucose level. Type 2 diabetes develops in adults and in obese individuals; it is characterized by high glucose from impaired insulin utilization coupled with the body's inability to compensate with increased insulin production. Diabetes is considered as a negative feedback where homeostasis plays an important role in maintaining the glucose level in the body. The diagram below illustrates the process of negative feedback in Type 1 diabetes, as well as Type 2 diabetes:
How to Monitor the Blood Sugar Level? Checking your blood sugar often is a good way to tell if your diabetes treatment plan is working. After your healthcare provider checks for your blood sugar and hemoglobin, it is best to daily check for your blood sugar level through self-blood glucose monitoring. For type 1 diabetics, frequent testing is the best way to manage glucose levels. Most people need to test at least four times a day. If insulin pumps are used, testing needs to occur three or more insulin injections. Home blood sugar monitoring can provide useful updates on blood sugar levels and help make adjustments to lifestyles such as diet and exercise. Insulin treatments can make adjustments from meal to meal. Through time and experience, people are able to learn to make adjustments to their lifestyle on their own.
Diabetic Diet Recommendations All foods contain macromolecules that are crucial to the body for survival. They include carbohydrates, lipids, and proteins. Carbohydrates are the major source of energy levels for all organisms. Lipids or fats, saturated or unsaturated, are responsible for cell membrane and hormone production. Proteins allow our body to build tissue, fight disease, and facilitate chemical reactions.
Diabetics have to pay attention to the types of food they ingest because if the food they consume contains too much glucose for their body to process, then it can affect the level of insulin from their pancreas. When too much glucose is present, the level of insulin rises and becomes a risk to the diabetic. Enzymes are used to speed up the chemical process, and when they occur too fast, it may not be necessarily be healthy. Therefore if too much glucose affects the insulin, then the diabetic’s pancreas may end up unhealthy, which causes it to be a risk for the diabetic since the pancreas is an important organ in the body for regulating blood sugar level. In worst cases, the liver may be affected as well. Consider the following: - Healthy carbohydrates. Focus on the healthy carbs like fruits, vegetables, whole grains, legumes (beans) and low-fat dairy products
- Fiber-rich foods. Fiber rich foods include vegetables, fruits, nuts, legumes (beans), whole-wheat flour and wheat bran. Foods that are high in fiber can decrease the risk of heart disease and control sugar levels, something a diabetic need.
- Heart-healthy fish at least twice a week. Fish is a great substitution for high-fat meats. Cod, tuna, and halibut are less in total fat, saturated fat, and cholesterol than most meats and poultry. Salmon, mackerel, tuna, sardines and bluefish help lower blood fats called triglycerides. Avoid fried fish and fish with high levels of mercury
- 'Good' fats. Foods that contain monounsaturated and polyunsaturated fats lower cholesterol levels. They include avocados, almonds, pecans, walnuts, olives, and canola. However, eat them from time to time since they are pretty high in calories.
AVOID the following:
Saturated fats. Avoid foods like beef, hot dogs, sausage and bacon. Do not exceed 7 percent of daily calories from saturated fat. Trans fat. They are found in processed snacks, baked goods, shortening and stick margarine. AVOID THEM COMPLETELY. Cholesterol. Found in high-fat dairy products and high-fat animal proteins - egg yolks, shellfish, liver, and other organ meats. Get no more than 300 mg of cholesterol a day. Sodium. Aim for less than 2,300 mg of sodium a day.
SAMPLE MENU FOR DIABETICS:
Breakfast - Whole-wheat pancakes or waffles with a piece of fruit or 3/4 cup of berries. Lunch - Cheese and veggie pita, medium apple with 2 tablespoons of almond butter. Dinner - Beef stroganoff; 1/2 cup carrots; side salad with 1 1/2 cups spinach, 1/2 of a tomato, 1/4 cup chopped bell pepper, 2 teaspoons olive oil, 1 1/2 teaspoons red wine vinegar. Snacks - 2 unsalted rice cakes topped with an ounce of light spreadable cheese or one orange with 1/2 cup of 1% low-fat cottage cheese. Lifestyles for Diabetics Diabetics should watch their diets daily, to make sure they are not taking too much of what they need from the daily value. Too much of cholesterol and fat, for instance, can deal damage to the body's internal glucose level. Diabetics should intake more lean products, less in fat, and take more fiber as fiber can help regulate/suppress glucose levels. Diabetics should exercise at least thirty minutes each day to help maintain the body's level of glucose. Exercising helps burn offcalories as well as sugar, making it one of the best ways to maintain the body's level of glucose. It's Okay to Rely on Health Professionals As the sub-heading says it all, being pre-diabetic or having diabetes is not a shame at all! Be able to counterattack the risks of diabetes by allowing yourself to make adjustments to your lifestyle so that you can live better off! There are plenty of health professionals to rely on when it comes to diabetes. The ones listed below are few of the many: Nutritionist - The job of a nutritionist is to advise people on what to eat in order to lead a healthy lifestyle or achieve a specific goal. They work in hospitals, cafeterias, nursing homes, and schools. They can even help scribe recommended menus for diabetics! Endocrinologist - The job of an endocrinologist is to diagnose and treat hormone imbalances, as well as to restore the normal balance of hormones in the body. Endocrinologists typically deal with diabetes mellitus and thyroid disorders.Psychologist - As crazy as it may sound to seek a psychologist for help when you're diabetic, psychologists does an impressive job since they help sort out the problems you may face when dealing with certain situations. They help people overcome eating disorders, overcome relationship problems, and help manage the effects of a chronic illness. Don't be ashamed to ask for help! Don't be ashamed if you are different from other people. Be happy that you were born the way you were, and if you are not then make adjustments to make happiness exist. If you are a Type 1 Diabetic, don't hesitate to ask for help!
