Healthy Eating - What Is Diabetes

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The foods that we eat in our daily diet are digested and metabolised by the body to form sugar, which is absorbed in to the bloodstream after eating a meal. Insulin is responsible for moving this sugar from the blood into the cells, where it is changed into energy for the body. A person with diabetes has either too little insulin, or the insulin that is available cannot be used effectively, resulting in the body being unable to control the glucose levels in the blood. Diet is a important part of the treatment of both types of diabetes, as following the correct diet makes it much easier to control blood sugar levels. Well-controlled blood sugar levels will help prevent and/or reduce symptoms such as tiredness, thirst and blurred vision commonly associated with poor blood sugar level control. Coronary heart disease, kidney damage and poor eyesight ore some of the long-term problems of diabetes, which can be prevented with blood sugar levels being kept within an suitable range.

However, there is no such thing as a diabetic diet! People with diabetes should follow the same healthy eating guidelines as the rest of us. In fact, having someone with diabetes in the home can often lead to a healthy way of eating for the whole family.

The key to healthy eating
• Eat at least three regular meals a day, including a wide variety of foods in your diet.
• Plan your meals around foods from plant sources, especially the starchy foods rich in soluble fibre such as oat-bran, bran cereals, sweet potato, dry beans, lentils and fruits and vegetables. The soluble fibre found in these foods helps to slow down the digestion of the meal and it is therefore particularly effective at helping to control the blood sugar levels.
• Reduce your intake of sugar and highly sweetened foods, but there is no need to cut out the use of sugar completely. Some of the products highly recommended for the person with diabetes contain sugar, such as whole- wheatbix, baked beans and provitas. Remember that the key to a healthy diet is to include all foods in moderation.
• Reduce the total amount of fat in the diet. Choose low-fat foods; grill, boil, bake or steam foods rather than fry; remove all visible fat from meat prior to cooking, avoid processed meats such as polony and salami and use low fat dairy products, such as low fat cheese, milk and yoghurt. Use less saturated fat and rather use avocado, nuts, canola and olive oil during cooking.
• Care should be taken when eating out or buying take-away foods. Choose foods such as vegetable soups, dressing-free salads, grilled, grilled chicken with no skin, baby or sweet potato or basmati rice and vegetables. Cut down on fast foods, toasted sandwiches, fried fish and chips, pies and pastries, as they have a high hidden fat content.
• Avoid being overweight by changing to a healthier way of eating, controlling the portion size of your meals and increasing your exercise levels. Losing weight can considerably improve your blood sugar levels and management.
• Eat more whole fruit and vegetables, they are a good source of fibre and ‘antioxidant' vitamins, both of which may help to reduce the risk of heart disease. Be aware when drinking unsweetened fruit juices, as the concentration of natural sugars can cause a sharp increase in your blood sugar.
• Use salt in lightly, as salt is thought to be linked to high blood pressure.
• Alcohol should be taken in moderation - always take alcoholic drinks with a meal or snack, and not on an empty stomach.

Diabetic foods

There is no need to buy the special foods if you are diabetic. Many diabetic products such as diabetic chocolate and biscuits are high in fat and fructose, and they should be consumed with caution. They are unlikely to help with weight- loss or blood glucose control. Other products sweetened with sugar alcohols may have a laxative effect if you eat too much.

The Glycemic Index (GI)

The Glycemic Index of foods is simply a rating of foods according to their actual effect on blood glucose levels. In the past it was assumed that complex carbohydrates such as whole wheat bread, brown rice and potato were digested and absorbed slowly, resulting in a slight rise in the blood glucose level. Simple sugars, on the other hand, were believed to be absorbed quickly producing a rapid rise in the blood sugar level. We now know that these assumptions were incorrect, and the people with diabetes no longer need to avoid sugar, provided they use it correctly. Up to 10g of sugar, as part of a mixed meal has no real impact on blood sugar levels.

Additional information:

Corporate site. Offers products and programs, such as the Cambridge Diet, for weight.

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