As
diabetes is heightened when diabetes blood sugar levels become raised, the
advice is to balance these levels by avoiding highs and lows. Sugar, salt,
caffeine, alcohol, cigarettes and refined and processed foods such as white
bread, cakes and pastries cause a rush of sugar into the bloodstream and should
be avoided. After this initial surge, diabetes blood sugar levels can then drop
dramatically, even causing hypoglycemia, with symptoms such as sweating,
hunger, anxiety, irritability, rapid heart rate, palpitations, blurred vision,
tingling lips and turning pale. Hypoglycemia can also be caused by too much
medication (consult your doctor) or alcohol, which inhibits glucose production
by the liver. To avoid these sudden dips in diabetes blood sugar levels, try to
keep them even by not missing meals and following the dietary advice given
here. This can help stop imbalances that lead to vicious cycles, as foods that
raise blood sugar levels can create cravings for more of the same.
Many
other conditions such as depression, headaches, fatigue and insomnia are
affected by fluctuating diabetes blood sugar levels, and as they lead to high
cholesterol and heart disease risk, this dietary advice is appropriate for
everyone.
With
diabetes, the balance of macronutrients such as carbohydrates, fats, and
proteins, is crucial. The National Institute of Diabetes and Digestive and
Kidney Diseases (NIDDK) and The World Health Organization (WHO) recommend a
diet high in complex carbohydrates, low in saturated fat and high in fiber.
This is because it is the combination of saturated fat and sugar that causes
the accumulation of fat which increases insulin insensitivity, diabetes
symptoms, risks and side effects.
Carbohydrates
Carbohydrates,
found in vegetables, fruit, cereal grains and dairy products, are made from
simple sugars, which all eventually break down to glucose. While carbohydrates
are our main source of fuel and should make up half of our daily calorie
intake, it is vital to make the right choice of the type of carbohydrate to be
eaten, depending on the speed in which it breaks down into the glucose
components in the body.
Refined
carbohydrates or sugars are very simple molecules. What we call
"sugar" for cooking and eating is actually sucrose - just two
molecules of glucose that offer a very quick supply of sugar to the
bloodstream, demanding a high need for insulin that the diabetic cannot supply.
Sucrose is found in processed foods, candies, cakes, soft drinks, fruit juices
and very refined carbohydrates such as white bread, where the bran part of the
wheat has been stripped away. This quick release of sugar can be laid down as
fat if the body cannot employ insulin to use it correctly. Current research has
shown that many diabetics may be eating more sugar than they think, because
many have a reduced ability to taste sugar. Lowering blood sugar levels is a
priority; converting sugars into fat takes place in the liver and can lead to
the obesity that is often associated with diabetes.
Complex
carbohydrates, known as starches, release their sugars more slowly, so are used
for energy rather than laid down as fat. These are termed starches. They also
contain fiber, which also helps to slow down sugar release and eliminate toxins
from the body to help prevent disease. The whole-grain bran part of cereal
grains that is removed in white flour and processed foods contains fiber and
provides glucose molecules that are bound together in more complex structures.
Vegetables and fruit in their natural, raw state provide complex carbohydrates
bound in fiber. They therefore take much more time to break down into their
simple sugars and provide a more slow and steady release into the bloodstream,
which is much easier for someone with little insulin to deal with. Pasta,
potatoes, brown rice, and brown bread can be eaten in a diabetic diet if the
appropriate fat-intake guidelines are also observed and they are eaten with
proteins to slow down their release of sugars. The carbohydrate issue is,
however, not as simple as previously thought.
Fiber
Fiber
can either be soluble or insoluble and a balance of both in the diet is very
important for health in those with diabetes. Fiber helps to level out blood
sugar by slowing down digestion and the release of sugar from food. Aim for 35
grams per day to balance blood sugar, lower cholesterol levels, clean the colon
of toxins and to help prevent heart disease.
Soluble
fiber tends to be found in fruit and vegetables, such as apples, citrus fruits,
carrots, cherries, avocados, beet, dried apricots and prunes and also some seed
husks such as linseed, oat bran, and psyllium husks, which many people take to
counter constipation. It helps digestion by absorbing water and softening
stools and this can help lower cholesterol.
Insoluble
fiber remains undigested and so clears the digestive system, prevents
constipation, lessens the incidence of colon and rectal cancer and speeds up
the elimination of waste from the body. It is found in brown rice (the fiber is
removed when processed to white), rye bread and crackers, lentils, asparagus,
Brussels sprouts, cabbage, other whole-grains and fibrous vegetables.
Oats
are a complex carbohydrate, none of which turns directly into sugar in the
body. They provide 10 percent of their weight in fiber and are a perfect
breakfast food. Vegetables and fruit contain cellulose, an insoluble plant
fiber that contains little sugar, but it is important to remember that when
cooked these become broken down more readily into sugars. This is why vegetables
such as carrots, bell peppers, and parsnips taste sweeter the longer they are
cooked.
Fats
The
stipulation of a high-carbohydrate, low fat diet for diabetics does not mean
that all fats should be avoided. Instead, it is a matter of choosing the right
fats and consuming them in moderation. Lowering your intake of refined
carbohydrates that cause the accumulation of body fat is a big factor, and
including a controlled amount of beneficial oils and essential fats in your
diet can lower cholesterol and help blood sugar regulation.
Saturated
fats tend to be from animal sources, such as butter and meat fats. They are
solid at room temperature and can form in the same way in the body if eaten in
high amounts they can clog arteries and add to the risk of heart disease. In
combination with sugars, they can become laid down as fat, and so foods
combining both, such as pastries, are the main culprits of weight gain.
Monounsaturated
oils are vegetable in origin and those traditionally eaten in Mediterranean
countries, namely olive, almond, hazelnut, peanut, and avocado oils. They
contain a fatty acid called oleic acid or omega-9 and remain liquid at room
temperature, but begin to solidify when refrigerated. These have been found to
have a neutral effect on blood cholesterol, although an excess can raise fat
levels in the blood. The exception is olive oil, which has been shown actually
to reduce blood cholesterol. However, this effect is thought to be caused by
unique active components rather than the monounsaturated fat content. These are
less damaged by heat than oils that stay liquid when chilled and therefore can
be used for cooking.
Polyunsaturated
fatty acids are always liquid and contain the essential fatty acids, the
omega-6 oils, that help to produce localized hormones in the body, which are
important for blood sugar regulation. These include sesame, soy, walnut,
pumpkin,and hemp oils. They are termed "essential" because they are
crucial to body functions and must be consumed as they cannot be made in the
body. Saturated fats can actually stop essential fats being used at a cellular
level.
In
the case of both polyunsaturated and monounsaturated fats, eating the nuts,
seeds and vegetables from which these oils are produced can also play a vital
role in the effective management of diabetes. For example, the American
Diabetes Association classes avocados as a "superfood" for diabetics,
since not only do they contain beneficial oils but they also contain many
nutrients that are important for cholesterol management and the protection of
arteries against damage. Plant sterols (sterols are types of fat) help to
reduce bad cholesterol and lutein helps to protect the eyes against
diabetes-related degeneration. Although avocados, olives, nuts and seeds also
contain some saturated fats and should be eaten in moderation, they provide
omega-6 oils, vitamin E, vitamins B3 and B6, zinc and magnesium, which all aid
blood sugar management.
Omega-3
oils are those found in oily fish such as salmon, tuna, herring, mackerel,
trout and sardines. Like the omega-6 oils, these are essential fatty acids and
are crucial to our health. Much research has shown how important these are for
heart health. They should be eaten 3-4 times a week, in variety. Both omega-3
and omega-6 oils protect parts of the body that are rich in fats, and these
areas of the body may commonly become damaged in a person with diabetes - the
eyes, kidneys, liver and circulation from the heart. For vegetarians, hemp,
pumpkin, soy and walnut oils contain some omega-3 oils but are higher in
omega-6. Omega-3 and omega-6 should be eaten in a one-to-one ratio and flax or
linseed can be added to food as a source of omega-3 oils.
Proteins
Proteins
are the major source of building materials for the body. They can also be used
as a source of energy that is released very slowly. They are therefore very
good for blood sugar management and can slow down sugar release into the
bloodstream if eaten with less complex carbohydrates. Caution should be taken
not to obtain these only from high fat sources such as meats, but also from
eggs, low fat dairy products and vegetable sources such as beans, and in small
amounts from other vegetables such as broccoli and cauliflower.
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