Diabetes and Diet

If you have Type 2 Diabetes or pre-diabetes, insulin is actually being secreted with abundance in your blood but because of several factors such as excess belly fat and physical inactivity, insulin can’t bind to the sugar in your blood and have it stored in the largest body organ which are your muscles.

This problem is called insulin resistance which if not addressed can lead to diabetes complications, heart disease, high blood pressure and cholesterol leading to heart attacks and strokes. This resistance problem is now seen among Type 1 diabetics as well since Americans have become physically inactive with an all time high body weight; both of which are major contributors to insulin resistance and consequently to pre-diabetes and diabetes.

But worse yet, since insulin is available in your blood in large quantity, it can still perform it’s other task, which is to store fat in your belly area. The large amounts of fats from the fatty burgers, fried food and the extra large sugar laden soft drinks that you consume every day have no place to go but your body fat and arteries. By the way, sugar from foods and beverages (soft drinks, latte, sweet tea and juices) are readily transformed into fat. Weight gain along with physical inactivity keep on fueling the insulin resistance problem making your diabetes worse and if you’re pre-diabetic you become a full-blown diabetic.

Insulin’s function is 3 folds: 1) The uptake of Glucose (sugar) from the blood and storing it in the liver and muscles in the form of Glycogen, 2) The up take of fat, from the food we eat, from our blood and storing it in the fatty deposits in the belly area and under the skin all over the body, 3) the uptake of protein, from the food we eat, from the blood and storing it in the muscle.

T he most efficient ways diabetics and pre-diabetics can become more sensitive to the effects of insulin is weight loss by making balanced food choices AND ACTIVITY . Activity is necessary for all people of all ages and gender. But for diabetics it is crucial to defeat this deadly disease and it’s complications. Sadly, only a minority of all those diabetics, pre-diabetics lead an active lifestyle, the rest remain sedentary and suffer the worsening consequences of their condition.

Why activity? Because muscles in our bodies which are the largest of all the body’s organs use sugar as the main form of fuel. So when you become more diligently active your muscles will burn energy and become partially depleted of Sugar. Now when your insulin is secreted from you pancreas it will bind to the sugar in your blood and will store it in your muscles in the form of a substance called “Glycogen”.

So when you become more active not only you are causing the sugar in your blood to be reduced but also you are making your insulin more sensitive and you will be losing weight in the process hence resolving the problem of insulin resistance; triple positive whammy to your health.

Why weight loss? When fat builds up in your belly area around your vital organs two very deadly things happen. Research confirms that the fat in your belly area contributes directly to artery disease and Plaque formation that block your arteries leading to heart disease and heart attacks. Also, research confirms that the more belly fat you have the lower the levels of a hormone called “Adiponectin” which is an essential hormone to make your insulin work best. As belly fat goes up the lower this substance becomes and the more insulin resistant you become. So as you lose weight this situation is reversed and your insulin returns to normal function.

You can become active in a gradual process aiming at walking about 10 to 12 thousand steps daily. Refer to “Lifestyle Makeover for Diabetics and Pre-Diabetics” for more details on Lifestyle Makeover tips.

In fact, to visually witness the blood sugar lowering effect of walking, try this at home with your sugar monitor. Take a sugar reading before a 20-minute brisk walking bout and take another reading immediately after. Before your eyes you will witness how your sugar dropped as a result of your muscles taking up the sugar from your blood.

T he answer is ACTIVITY, ACTIVITY AND MORE ACTIVITY. Along with balanced food choices you achieve ultimate blood sugar control and reversal of pre-diabetes.

Out of control diabetes and diabetes complications are very deadly but you are in charge and you have the capacity to bring diabetes under control. Consequently you can expect to live with controlled diabetes or reverse it and enjoy a natural lifespan complication free and the best quality of life. Diabetes and pre-diabetes can be totally managed and even reversed but only when you start making balanced and favorable lifestyle choices.

All diabetes control and pre-diabetes related issues and factors are simplified and discussed in detail in my book titled “Lifestyle Makeover for Diabetics and Pre-Diabetics” which is available through www.LifestyleMakeoverEbook.com

For more detailed information on any of these topics log on to: www.LifestyleMakeoverEbook.com and check out these information packed lifesaving book and e-book volumes: LIFESTYLE MAKEOVER FOR DIABETICS AND PRE-DIABETICS and four other e-books: Lifestyle Makeover: Sex, Stress, and Alcohol , Lifestyle Makeover for All Couch Potatoes , Lifestyle Makeover: Defeat High Cholesterol and Blood Pressure , and Lifestyle Makeover for all Tobacco Users . The author of this article is also the author of these volumes

Test your knowledge on these various issues and take a simple True and False quiz by logging on to: www.LifestyleMakeoverEbook.com

Copyright © 2008 by George Tohme All rights reserved.

George Tohme
http://www.articlesbase.com/health-articles/insulin-sensitivity-683981.html

Proper and early identification IS A MUST. What you don’t know can indeed hurt you. Early detection allows people to take action before there are serious consequences . About 6 million have had diabetes for several years and don’t know it and tens of million may be pre-diabetic and don’t know it either. By the time most diabetics get diagnosed they have diabetes for several years and already had some damage to their arteries and nervous system. Don’t be like those other people get identified NOW. Early detection and i mmediate weight reduction, even as little as 5 to 7 pounds, can help you regain sugar control, reduce your blood pressure and cholesterol and may even reverse the entire situation. You can lose these 5 to 7 pounds by making favorable food and activity choices, as recommended in my Learning to Make Favorable Lifestyle Choices section (Action Step 4). These wise choices can bring the situation under control.

People who have any combination of the following criteria should test for blood sugar at least once a year during a yearly doctor check up:

Table 1

• People who are overweight or obese

• People who are couch potatoes

• Smokers

• People with a family history of diabetes

• Women with a history of gestational diabetes or who have given birth to babies over 9 pounds

• People belonging to the following ethnic groups: African-Americans, Hispanics, Native Americans, Asian- Americans, Pacific Islanders

• People with high blood pressure

• People with high cholesterol

• People with heart disease

• People who have symptoms of continuous thirst, and who experience frequent urination, fatigue, sudden vision problems, or numbness and/or tingling in the hands and feet.

If your blood fasting sugar is below 100 mg/dl then you are not diabetic. If your fasting blood sugar level is between 100 and 125 mg/dl, then you are considered glucose intolerant and/or are suffering from a condition called pre-diabetes . This means that you are about to have full-blown diabetes unless you start making favorable lifestyle choices as recommended in Action Steps 4 and 5. If your fasting blood sugar, however, is 126 mg/dl and over on 2 separate readings then this is a diagnosis for diabetes.

I’d like to share a story. Ever since I started pharmacy practice in 1987, I tried, whenever possible, to become more involved with my patients. I didn’t want to just be a dispensing pharmacist. Through my constant communications with my patients, I realized that only a small minority were informed and took appropriate action to bring their condition under control. They lived happily since their decision to take that control. Unfortunately, the vast majority had the “I don’t care,” or the “it is not going to happen to me” and “my health is someone else’s or the doctor’s responsibility” type of attitude. Those latter people paid the ultimate price.

Diabetics who espoused the latter approach had the worst outcomes and eventually developed most of the diabetes complications previously listed. I was very impressed by the actions of some patients who I would counsel; some over 80 years old, had diabetes but were persistent in their action to keep their condition under control from the moment of their initial diagnosis. They looked and felt good and they enjoyed the ultimate quality of life. It can be done. You can live a long and healthy life despite being a diabetic , IF you keep its complications in check by becoming more informed and by being proactive and employing the information you receive from this guide. That’s really all it takes.

Through my work, I have also encountered young people with diabetes in their 20′s, 30′s, and 40′s who either have been misinformed, are in denial, have given up or do not want to take their condition seriously. They are overweight, smoke, and are inactive. These people act the way they do because they do not want to “feel” different than others and because they think that they have to be deprived of some foods and sweets for the rest of their lives and that no matter what they do they will ultimately be affected with diabetes complications. That’s old thinking; it is not the case! They are misinformed, and the good news is they can enjoy eating from all the food groups in a balanced fashion as will be discussed in “Action Step 4”: Learning to Make Favorable Lifestyle Choices. Any diabetic can lead a very normal and very active life, just like non-diabetics and without being deprived from any food . This guide will provide you with the necessary tools to achieve that.

Now that you understand a little better your Type of diabetes and realize that you can make a major difference to the better in your quality of life, a call to action was upon you yesterday. If you want to have the blessing of a normal and a natural lifespan, then adopt and start implementing, NOW, the 5 Action Steps in LIFESTYLE MAKEOVER FOR DIABETICS AND PRE-DIABETICS

For more detailed information on any of these topics log on to: www.LifestyleMakeoverEbook.com and check out these information packed lifesaving book and e-book volumes: LIFESTYLE MAKEOVER FOR DIABETICS AND PRE-DIABETICS and 4 other e-books: Lifestyle Makeover: Sex, Stress, and Alcohol , Lifestyle Makeover for All Couch Potatoes , Lifestyle Makeover: Defeat High Cholesterol and Blood Pressure , and Lifestyle Makeover for all Tobacco Users . The author of this article is also the author of these volumes

Test your knowledge on these various issues and take a simple True and False quiz by logging on to: www.LifestyleMakeoverEbook.com

Copyright © 2008 by George Tohme All rights reserved.

George Tohme
http://www.articlesbase.com/health-articles/who-should-test-their-blood-sugar-and-why-is-so-important-to-find-out-if-you-are-diabetic-679772.html

Diabetes is a condition that millions of people manage on a daily basis. People with diabetes must be mindful of the foods and beverages they consume. Whether or not you have had natural diabetes all of your life or have been recently diagnosed with Type 2 diabetes, it is crucial that you engage in healthy food choices.

The majority of your food selections should be based on a whole foods approach. Whole foods are natural and organic foods. These foods are created with the highest standards and are tailored for people with conditions such as diabetes, gluten intolerance, and other conditions. Seek out whole food and organic supermarkets in your area.

What food choices should people with diabetes make to manage their diabetes glucose levels? First, think back to nature such as vegetables and fruits. Nature has provided a wealth of vegetables to keep your palate enticed. For example, have a spinach salad with broccoli and carrots at dinner.

To control your blood sugar levels you have to monitor your carbohydrate consumption. Breads and pastas can spike your blood sugar, but this can be minimized if you consume whole grain breads and pastas. These are easy to find at a whole foods organic market.

For your entree keep the focus on fish, chicken and turkey. You can consume lean cuts of beef and pork in moderation. Make sure to remove the fatty skin and use healthy liquid oils, such as olive oil, when you cook foods. In addition, stick to non-fat dairy products. You can consume skim milk, non fat cheese, and non fat yogurt.

If you have diabetes you may feel that you have to miss out on the sweet taste of foods. This is not so. You can add cinnamon in moderation to foods to give them a sweet taste. Cinnamon may actually have a positive effect on your blood glucose levels, especially for people with Type 2 diabetes. Therefore, cinnamon is a great way to get the sweet fix you desire.

Lastly, don’t forget about what you drink! Beverages can be a roadblock to lowering blood sugar levels. Diabetes treatment should include drinking plenty of water and an occasional diet drink that has zero calories.

There are some foods that you should avoid like the plague. Avoid processed foods such as candy, chips, sodas, fruit punch, and cookies. These contain an excessive amount of sugar and carbohydrates that will have your blood glucose level soaring. Watch out for foods labeled as sugar free as well. This labeling is misleading and they can often raise your blood sugar levels as much as common sugar foods.

Remember that consuming healthy foods is not a free for all. If you eat too much of any type of food you will gain weight. Gaining weight is especially disastrous for people with diabetes. Stick to healthy portions and monitor your caloric intake.

Diabetics may have to spend more time analyzing what they eat and drink, but it is a manageable process. The number of whole food organic supermarkets is on the rise which is a major benefit for people with diabetes. Take advantage of their services to help you control your blood sugar levels and enjoy food at the same time.

Julia Hanf
http://www.articlesbase.com/non-fiction-articles/choose-the-right-foods-to-lower-your-blood-sugar-level-127748.html

Diabetes is a condition that millions of people manage on a daily basis. People with diabetes must be mindful of the foods and beverages they consume. Whether or not you have had natural diabetes all of your life or have been recently diagnosed with Type 2 diabetes, it is crucial that you engage in healthy food choices.

The majority of your food selections should be based on a whole foods approach. Whole foods are natural and organic foods. These foods are created with the highest standards and are tailored for people with conditions such as diabetes, gluten intolerance, and other conditions. Seek out whole food and organic supermarkets in your area.

What food choices should people with diabetes make to manage their diabetes glucose levels? First, think back to nature such as vegetables and fruits. Nature has provided a wealth of vegetables to keep your palate enticed. For example, have a spinach salad with broccoli and carrots at dinner.

To control your blood sugar levels you have to monitor your carbohydrate consumption. Breads and pastas can spike your blood sugar, but this can be minimized if you consume whole grain breads and pastas. These are easy to find at a whole foods organic market.

For your entree keep the focus on fish, chicken and turkey. You can consume lean cuts of beef and pork in moderation. Make sure to remove the fatty skin and use healthy liquid oils, such as olive oil, when you cook foods. In addition, stick to non-fat dairy products. You can consume skim milk, non fat cheese, and non fat yogurt.

If you have diabetes you may feel that you have to miss out on the sweet taste of foods. This is not so. You can add cinnamon in moderation to foods to give them a sweet taste. Cinnamon may actually have a positive effect on your blood glucose levels, especially for people with Type 2 diabetes. Therefore, cinnamon is a great way to get the sweet fix you desire.

Lastly, don’t forget about what you drink! Beverages can be a roadblock to lowering blood sugar levels. Diabetes treatment should include drinking plenty of water and an occasional diet drink that has zero calories.

There are some foods that you should avoid like the plague. Avoid processed foods such as candy, chips, sodas, fruit punch, and cookies. These contain an excessive amount of sugar and carbohydrates that will have your blood glucose level soaring. Watch out for foods labeled as sugar free as well. This labeling is misleading and they can often raise your blood sugar levels as much as common sugar foods.

Remember that consuming healthy foods is not a free for all. If you eat too much of any type of food you will gain weight. Gaining weight is especially disastrous for people with diabetes. Stick to healthy portions and monitor your caloric intake.

Diabetics may have to spend more time analyzing what they eat and drink, but it is a manageable process. The number of whole food organic supermarkets is on the rise which is a major benefit for people with diabetes. Take advantage of their services to help you control your blood sugar levels and enjoy food at the same time.

Julia Hanf
http://www.articlesbase.com/non-fiction-articles/choose-the-right-foods-to-lower-your-blood-sugar-level-127748.html

These days, in Canada, more than 800,000 seniors have Type 2 diabetes and this number will increase each year. For this people the diagnose will come with a restriction of what they can and can’t eat and they will need to plan a diabetic menu for their meals. Diabetic menu planning at home isn’t that difficult, but what if you love to go out for dinner?

For a lot of people eating out is one of life’s pleasures and it doesn’t have to stop because you are diagnosed with diabetes. The American Diabetes Association has made a list of guidelines you can use so you can still enjoy a nice restaurant meal and still keep a good eye on your diabetes. It all comes down to making the right choices. Ask what you need to know and balance your restaurant meals out with healthy meals at home. Remember, diabetes is a condition that you can keep under control, you just have to put your mind to it.

Because not everyone with diabetes has the same nutritional goals you should seek help with a registered dietician or diabetic educator. They can help you sort out what to do when dining out. The first choice that can help you is picking a restaurant that offers a great variety of choices. The more you can choose from, the more chance you have in finding appropriate foods. You can always phone ahead and ask what is on the menu. You should make a reservation as this will avoid waiting and ensure that you can eat on time. If you use insulin, this is very important. When you make your reservation, you could also mention that it is important to be able to eat on time, because of your insulin. Most restaurants will make a note of this next to your reservation, so your table should be ready on time.

How to order:

- Ask what is in a dish if you don’t know for sure, they will give you the information you need.
- Check if the food has been prepared with liquid oil rat her than solid fats.
- Choose a meal that is prepared with a minimal amount of salt, no extra sauce or butter.
- Don’t choose a fried meal, rather pick a broiled, grilled or steamed one.
- Don’t overeat, try to eat the same portion as you would at home. If it’s a large serving take the extra food home.
- Ask if your sauce, gravy or salad dressing could be brought “on the side”.
- Order the baked potato, you can top it with a teaspoon of low-calorie yoghurt or sour cream and vegetables from the salad bar.
- Limit the intake of sugar, caffeine, alcohol and soft drinks.

And remember, enjoy the time you spend in the restaurant. It’s not because you have diabetes, you can’t enjoy life’s little pleasures. Having to live on a diabetic menu doesn’t mean you can’t life you live to the fullest.

Leslie Bogaerts
http://www.articlesbase.com/food-and-beverage-articles/dining-out-with-diabetes-673535.html

When it comes to healthy weight management, a little common sense goes a long way. It doesn’t take a rocket scientist to tell us that eating fast food every day of the week is not conducive to our health, nor does it add up that a diet void of carbohydrates might possibly contain the essential nutrients that only fiber-rich whole grains, fruits and vegetables can provide. And no matter how you look at it, fatty meats and full-fat dairy products are simply not the way to a slimmer figure. Quite simply, if you want to shed the pounds, smart choices and a sensible eating plan are the only way to go.

Because science has proven that the only clinically proven way to lose weight is by reducing the amount of calories you consume each day, begin by keeping a journal of exactly what you eat, when you eat. This will help you be more aware of everything you put into your body. Purchase a book or consult an online resource to determine the amount of calories in your food and beverage, and decide where throughout your day you can make small changes that will likely have significant effects. For instance, instead of having that sugary soda with lunch, opt for unsweetened tea with lemon. In place of heavy salad dressings, choose a low-fat or light option, and drizzle instead of drenching your greens.

Try to plan ahead for your meals each week. This will help you avoid impulse purchases at the grocery store that may not support your commitment to healthy eating. Well-balanced options that are low in fat and calories include lean meats and chicken, fresh or frozen fruits and veggies, healthy nuts for snacking, low-fat dairy products and plenty of whole grains (whole wheat pasta, legumes, brown rice). Include plenty of high-fiber foods in your daily diet, as fiber has been shown to support weight loss by absorbing calories from the foods you eat and leading those calories out of the body.

Keeping track of your portion sizes is also extremely important. According to the American Diabetes Association, the guideline for a serving of meat, fish or poultry is three ounces-about the size of a deck of cards. A 1-cup serving of milk, yogurt or fresh vegetables is about the size of a baseball. A healthy serving of rice or cooked pasta is one-third of a cup, and three-quarters of a cup for dry cereal. An ounce of cheese is about the size of your thumb. However, a recent study at New York University found that commonly available food portions-when compared with the standard serving sizes recommended by the U.S. Department of Agriculture-were considerably higher.

Finally, finding the time to exercise is essential. Because aerobic exercise has been shown to significantly increase your metabolic rate, a regular workout (30 minutes a day, three times a week) can greatly accelerate your weight loss efforts-plus it provides significant benefits to your cardiovascular health. Building lean muscle mass is also important, since the greater your ratio of lean muscle mass to fat, the faster you will metabolize your food. This is because muscle cells are roughly eight times more metabolically demanding than fat cells.

So the next time you consider jumping on the bandwagon with the latest fad diet, think twice. Commit instead to making sensible changes in your diet and lifestyle, and you will soon be reaping the rewards of your efforts.

Brenda Watson
http://www.articlesbase.com/health-articles/healthy-choices-equal-healthy-weight-management-137322.html