Spotlight on diabetes Set a goal to take control :: Food and Nutrition

Spotlight on Diabetes
by author Mark Stengler, ND

Diabetes is the seventh leading cause of death in Canada and affects approximately 5 percent of the population. According to Statistics Canada, rates are significantly higher in the eastern provinces.

The good news is that many cases of diabetes can be prevented with healthy diet and lifestyle practices. Those with diabetes can greatly benefit from the implementation of holistic medicine that also includes targeted nutritional supplements.

More than One Disease

Type 2 diabetes in this, the most common type of diabetes, the pancreas does not produce enough insulin, or the body does not properly use the insulin it makes. Most often diagnosed in adulthood, type 2 diabetes is being diagnosed in increasing numbers in children.

Type 1 diabetes this is a disease in which the pancreas does not produce insulin and which requires daily insulin injections to maintain blood glucose regulation. It is most commonly diagnosed before the age of 30.

Gestational diabetes as with other forms of diabetes, this condition is defined as glucose intolerance, but with its first onset during pregnancy. Blood glucose levels usually return to normal following delivery.

Pre-diabetes is a condition that occurs when a person’s blood glucose levels are higher than normal but not at a level found with type 2 diabetes. This may affect up to 6 million Canadians.

Diabetic-friendly Diet

To better regulate blood sugar levels, one must incorporate a diet that stabilizes blood sugar fluctuations.

Fibre

Consume a diet high in fibre, including vegetables, fruits, nuts, seeds, and whole grains. Particularly important is water-soluble fibre, which slows the absorption of glucose from meals into the bloodstream. Examples include oat bran, seeds, beans, and apple skins.

Another helpful food that reduces glucose spikes after meals is ground flaxseeds. Take 1 to 2 teaspoons (5 to 10 mL) with each meal or 1/4 cup (60 mL)daily. Make sure to drink plenty of water when you start taking flaxseeds: 3 1/2 ounces (100 mL) of water to each teaspoon (5 mL) of flaxseed.

In addition, people with diabetes produce much higher levels of free radicals. These negatively charged molecules damage cells and speed up the aging process. A diet rich in plant foods containing phytonutrients and antioxidants helps to counteract these free radicals.

A daily total of 50 mg of fibre daily is a great goal, with a daily total of seven servings of fresh fruits and vegetables.

Protein

High-quality protein with meals is also important for maintaining healthy blood glucose levels. Many people with diabetes benefit greatly by increasing the relative amount of protein in their diet.

Vegetable proteins from sources such as legumes, nuts, seeds, and peas are good choices, as are lean animal proteins such as organic turkey, skinless chicken, and fish. Also suitable are protein drinks that have low sugar levels, such as egg, whey, or yellow pea protein.

Healthy Fats

To prevent damage to the nervous and cardiovascular systems we require quality fats, particularly omega-3 fatty acids. Daily consumption of oils high in omega-3 fats, including olive, flax, and hempseed oils, on salads or in shakes, is encouraged.

Antioxidants

One to two servings of antioxidant-rich berries and fruits or legumes are excellent choices to counteract higher levels of free radicals produced by elevated blood glucose levels.

Complex Carbohydrates

Avoid simple sugars such as candy, cookies, sodas, and other sweets, as well as white breads, pastas, and crackers. Whole grain breads, cereals, and pastas are better choices. Brown rice, barley, oats, spelt, and kamut are complex carbohydrates that are also good choices.

Sweeteners

Natural sweeteners commonly available in health food stores such as luohanguo (extract from the Siraitia grosvenorii fruit), stevia, and xylitol are excellent substitutes for sugar in baking or as beverage sweeteners and do not adversely affect blood glucose levels.

Other Good Foods

Additional foods that have been shown to reduce glucose levels include vinegar, grapefruit, peanuts and peanut butter, chili, onions, garlic, and cinnamon.

Diabetic-friendly supplements

I recommend a daily high-potency multivitamin and mineral formula (without iron) for everyone with diabetes to supply a base of nutrients involved with glucose regulation.

Ginseng

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Mark Stengler, ND, is the author of 16 books, and he recently co-authored Prescription for Drug Alternatives (Wiley, 2008). meetdrstengler.com

Source: alive #313, November 2008

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