Diabetes currently affects 2.3 million people in the UK and thousands more may not know they have the condition. Diabetes Mellitus is a condition where sugar in the blood stream is not properly used and managed by the body. Long term raised blood sugar levels can cause severe damage to the cells in the body especially that of the eyes, nerves, kidneys and cardio-vascular system.
There are two types of diabetes. Type I is a chronic condition where the failure of the pancreas to produce insulin results in the necessity for insulin injections. This type usually occurs before the age of 40. Type II is the most common type and usually develops gradually and many people experience the symptoms of diabetes before being diagnosed. In the case of type II diabetes, the pancreas may still be producing insulin, but in small amounts. Sometimes the cells may not be responding to the presence of insulin; this is called Insulin Resistance (IR).
Weight control and daily exercise can reduce the occurrence of diabetes in susceptible people, however, there these two measures are not enough. Understanding the role of blood sugar control is paramount in preventing and controlling diabetes.
Understanding the role of blood sugar balance.
The food you eat gets converted to sugar which enters the blood stream. Food in your stomach and subsequent rising blood-sugar, triggers the pancreas to release a hormone called Insulin. Insulin’s role is to get sugar from the blood stream into the cells of the body which is needed for energy. Some foods such as white sugar do not need to be converted into glucose so it literally rushes into the blood stream, making the blood sugar levels rise rapidly. Other foods such as wholegrains (brown bread, oats) are slow-releasing, meaning they release their sugars much more slowly than white sugar which means that the blood sugar rises steadily. It is fundamental for the blood sugar levels to remain constant.
Imbalanced blood sugar
When a diet is constantly high in refined foods, such as sweets, white bread, pasta and ready meals there is a high level of instant sugar available, which is released into the bloodstream all at once as glucose. Insulin is released in larger quantities to bring down the sugar in the blood to a normal level but can sometimes drop too low causing low energy, cravings, dizziness and lethargy. The sudden drop in blood sugar levels then causes the body to release other hormones such as adrenalin and cortisol to raise blood sugar levels again by converting sugar stores in the liver and muscles back to glucose.
These highs and lows of blood sugar imbalance are often referred to as a yo yo effect.
Over time the body may becomes less receptive to insulin, less insulin may be produced, adrenalin and cortisol keep releasing even more glucose into the bloodstream, causing prolonged high blood sugar. This can be the onset of type II diabetes if diet and exercise patterns do not change.
Other factors that may affect blood sugar balance
Stress, a reaction to a situation, induces a "fight or flight" response. Adrenalin and cortisol are released and cause glucose to rush from cells, in the body, into the bloodstream raising blood sugar levels. Stimulants such as alcohol, tea and coffee also produce a stress response. That is, they induce exactly the same response as stress therefore compounding blood sugar imbalance.
Diabetes control via diet
Diabetics should become familiar with The Glycemic Index (GI) or Glycemic Load (GL) as this is the cornerstone maintaining blood sugar balance. The key is to eat protein with every meal and eat complex carbohydrates rather than refined foods (white bread, grains) as they release their sugars more slowly into the blood stream. Protein helps maintain an even blood sugar level for longer. This is important for all people, but vital for anyone who is pre diabetic or who has been diagnosed with diabetes. Root vegetables should be kept to a minimum and combined with protein but vegetables such as brassicas can be eaten liberally as they have less of an effect on blood sugar. Protein foods include fish, lean meats and eggs, but sources of vegetarian protein such as legumes (nuts, seeds, lentils, peas and pulses) should be eaten more regularly as they are a source of leaner protein, and also contain fibre and nutrients vital for blood sugar balance.
Eating little and often is important too. Six mini meals a day is preferable to 3 larger meals a day. This keeps blood sugar topped up and less likely for insulin to be released in great quantities which can ultimately complicate the condition.
Sugars and foods containing sugars should be avoided. They are often hidden in cakes, biscuits, chocolates, pastries as corn syrup or high glucose-fructose syrup. Taking time to study labels is the only way to know ...
Drinks such as coke and squash contain large amounts of sugars and should be avoided and replaced with fruit juices diluted with water or herbal teas. Some fruits contain high levels of sugar called fructose so must be limited. These include bananas, grapes and mangos. Fruits such as berries, apples and pears contain fibre that slows the release of its sugars so these are fine to eat but no more than twice per day. Over ripe fruit tends to be more sugary than under ripe. The antioxidants found in fruits help protect the cells from damage caused by elevated sugars and the B vitamins help improve insulin sensitivity in the cells. Alcohol can affect blood sugar the same way as sugar or caffeine, so should be limited or drunk in moderation at meal times.
Increasing foods rich in the mineral Chromium can help balance blood sugar. Chromium helps to get sugar into the cells in the presence of insulin so prevents insulin resistance. Sources of chromium are found in rye bread, cabbage, black pepper, apples and carrots.
Some studies have shown a link between casein, the protein in cow’s milk and type I diabetes. A reasonable percentage of type-I diabetics are celiac which means they cannot tolerate gluten, the protein found incertain grains. This may not be the case for type II diabetes so should not necessarily cut these foods out of their diets unless they believe they have a problem with them.
Some studies have demonstrated that certain spices such as cinnamon, fenugreek and juniper can help stabilise blood sugar as they have insulin like effects on the cells. Cinnamon is a good alternative to sugar on cereal, porridge and in stews.
Any diabetic following this diet should contact their GP during the initial stages so their blood sugar levels can be closely monitored. They may find that their medication needs to be adjusted as their body gets used to a more constant blood sugar level.
Diabetes control with exercise
Increasing exercise helps to balance blood sugar levels. Introduce some gentle forms to help with stress as well such as yoga, tai chi and walking. Introducing other stress reducing activities is also important, relaxing with a book (not a thriller!), a quiet 10 minutes each day to meditate or to just sit and be calm may also be beneficial.
