What is Diabetes?
Diabetes is a chronic disease which causes blood sugar levels to rise above normal. This is because the body is not producing enough or not properly using insulin. Insulin is a hormone that regulates the way glucose is stored and used in the body. A lack of insulin or not having enough insulin around will cause blood sugar levels to rise above 125mg/dl in a fasting state. In Diabetes, blood sugar levels start high and get higher after eating if no proper management is in place.
What are the different types of Diabetes?
There are mainly two types of Diabetes, type 1 and type 2. In type 1 Diabetes, the pancreas shuts down and stops making insulin. In that case insulin injections are required to keep blood sugar levels under control. Type 2 Diabetes is the most common type of Diabetes and it occurs when the body does not respond well to insulin. This also results in elevated blood sugar levels. In that case, medication may be required. A different type of Diabetes, is one that occurs during pregnancy, referred to as Gestational Diabetes. Though this type of diabetes disappears six weeks after delivery, woman who experience gestational Diabetes will be at risk of developing Type 2 Diabetes in the future.
What is Pre-Diabetes?
Pre-Diabetes is basically a precursor of Diabetes. It occurs when blood sugar levels are higher that normal both prior and after eating. These levels are not high enough to be diagnosed as Diabetes however, if left untreated for many years, Pre-Diabetes will turn into full blown Type 2 Diabetes. People who are overweight and above the age of 40 are at risk of developing Pre-Diabetes.
What are the risks factors involved in Diabetes?
Type 1 Diabetes is an auto-immune disease and involves genetic factors. The risk factors for Type 2 Diabetes include having prediabetes, being overweight, being above the age of 40, having blood pressure, leading a sedentary lifestyle, family history, certain ethnic groups (Black, Aboriginal, and Asian) as well as having had gestational Diabetes in the past.
What are the non-dietary factors involved in managing or developing Diabetes?
Physical activity is a very important non-dietary factor that helps control Diabetes management and Diabetes risk. The WHO recommends 30 minutes of daily physical activity on most days of the week. Weight is another factor involved in Diabetes management. It is best to maintain the weight within a healthy range, that corresponds to a BMI (Body Mass Index) between 20-25. It is worth mentioning that even a 5-10% weight reduction will show beneficial outcomes in Diabetes management. Lastly, one should also watch for waist circumference, this should be less than 102 cm in men and less than 88 cm in woman. If fat is stored around the abdomen area, the risk of developing type 2 Diabetes is increased.
What are the dietary factors involved in managing or developing Diabetes?
The best diet to manage Diabetes continues to be the Mediterranean diet. This diet includes lots of fruits and vegetables, whole grains, legumes, olive oil, nuts, and fish consumption on most days of the week. It is also recommended to consume high fiber foods such as whole grains, legumes and fruits and vegetables with skin.
FAQ’s
Can Diabetes be reversed?
Diabetes complications can be slowed down with lifestyle and dietary modifications. Pre-Diabetes can be reversed if caught early and healthier habits are adopted. Consult with your dietician for dietary guidelines and meal plans that best fit your lifestyle.
Are there any foods that I should avoid?
Juice, whether fresh or canned should be avoided due to its high sugar content. Processed foods, fast food along with processed meats should also not be consumed as part of a healthy meal plan.