World Diabetes Day

In honor of World Diabetes Day, Dr. Rob is back to help us either manage our diabetes or protect ourselves against it.

 

Diabetes Awareness Month

Here are just a few of the recent statistics on diabetes:

·        Nearly 26 million children and adults in the United States have diabetes.

·        Another 79 million Americans have pre-diabetes and are at risk for developing type 2 diabetes.

·        The American Diabetes Association estimates that the total national cost of diagnosed diabetes in the United States is $174 billion.

·        Recent estimates project that as many as 1 in 3 American adults will have diabetes in 2050 unless we takesteps to Stop Diabetes.

·        Two out of three people with diabetes die from heart disease or stroke. Diabetes is the leading cause of kidney failure.

·        Diabetes is the leading cause of new cases of blindness among adults.

·        The rate of amputation for people with diabetes is 10 times higher than for people without diabetes.

·        About 60-70 percent of people with diabetes have mild to severe forms of nerve damage that could resultin pain in the feet or hands, slowed digestion, sexual dysfunction and other nerve problems.

 

 

So What Can You Do to Protect Yourself?

 

Eat healthful foods

Drink plenty of water

Exercise Daily

Visit your Doctor Annually

                     And

Know Your Carbohydrates!

 

Group 4:  Man Made Processed Carbohydrates – ELIMINATE THESE!

 

·        Cakes

·        Cookies

·        Candies

·        Chips

·        Crackers

·        Bagels

·        Pretzels

·        Pizza

·        White Bread

·        Flour

·        Sugar

·        Syrup

 

After consuming refined carbohydrates, there is a large blood glucose surge. This leads to high levels of insulin, high levels of fat in the blood stream, and increased production of fat. Frequently eating refined carbohydrates decreases the body’s response to insulin and the body’s tissues become resistant to the positive effects of insulin. This results in the body requiring more and more insulin to control the consistently high blood sugar levels.

 

Group 3:  Starchy Carbohydrates – Premium Fuel- LIMIT THESE!

 

·        Pasta

·        Potatoes  (red, white, sweet)

·        Breads

·        Rice  (white, brown, jasmine, basmati)

 

Group 2:  Fruit Carbohydrates – Nature’s Sugar – CHOOSE CAREFULLY!

 

Low Sugar Fruits

 

·        Apples

·        Blueberries

·        Strawberries

·        Blackberries

·        Raspberries

·        Cherries

·        Lemons

·        Limes

·        Plums

 

High Sugar Fruits

 

Tropical Fruits like:

 

·        Bananas

·        Oranges

·        Pineapple

·        Mango

·        Kiwi

·        Tangerines

·        Peaches

 

All dried fruits a high in concentrated sugars!

 

 

Benefits of Fruit

 

There is numerous benefits to fruit and one is the fiber content of fruit may be helpful in limiting the effect that fruit sugar has on your blood sugar levels. Eating fiber with a food lowers its glycemic effect. A high glycemic index means a spike in blood sugar, while a low-glycemic index food results in a moderate rise over a prolonged time. Fiber slows the digestion of foods and also blocks the absorption of sugars all at once. These combined factors result in a moderate rise in blood sugar over a longer period of time.  Fruit also offers an abundance of vitamins, minerals, and phytonutrients so I would recommend eating fruit as a part of the first couple of meals every day.

 

Group 1:  Vegetable Carbohydrates – Natures Cleanser – HAVE WHAT YOU LIKE!

 

Asparagus

Broccoli

Brussels Sprout

Cauliflower

Cabbage

Celery

Cucumber

Garlic

Kale

Leeks

Lettuce – All Varieties

Mushrooms

Peppers – All Varieties

Spinach

Shallots

Tomatoes

Zucchini

 

Vegetables that are higher in sugar!

 

Beets

Carrots

Peas

Potatoes

Squash

 

Benefits of Vegetables

 

·        Most vegetables are naturally low in fat and calories.

·        Vegetables are important sources of many nutrients, vitamins, minerals, and fiber

·        Dietary fiber from vegetables helps to maintain a healthy blood pressure, reduce blood cholesterol levels, ensure proper bowel function, and lowers risk for heart disease.

·        Diets with adequate amounts of vegetables encourage weight loss and help to maintain a healthy weight.

·        Diets rich in fiber also help to reduce the risk of obesity, heart disease, strokes, and diabetes.

 

 

When you combined the healthy effects of a diet rich in fruits, vegetables, lean proteins, and water with regular meaningful exercise you help your body actively use the sugars in the blood stream and stored in your body.  This helps keep you body sensitive to the positive effects of insulin and gives you the best chance of preventing insulin resistant diabetes.