The Barefoot Diabetic

Diabetes:  A condition whereby the body is not able to regulate levels of glucose (a sugar) in the blood, resulting in too much glucose being present in the blood. 

Glucose is the main sugar that comes from the digestion of the foods that we eat and the liquids that we drink. For example, breads, cereals, dairy foods (such as milk), fruits, and some vegetables that contain carbohydrate in the forms of starches and sugars. When eaten, these are broken down in our digestive tract and absorbed into the blood stream as glucose. 

Glucose is the simplest form of sugar and is vital for providing energy for cells to function and grow. Glucose travels via the blood stream to all of the organs and muscles in the body, where it is used as a fuel so that the organs can continue to function properly. The normal / safe level for glucose in the blood is between 3.5 and 7.8 mmol/l (milli-moles per liter).

If an excess of glucose occurs in the blood, then the excess is processed by the liver where it is converted into a form where it can be stored for future use.

The blood glucose level is regulated by insulin, a hormone made in the islet cells in the pancreas. Insulin enables the body's cells to absorb and use glucose.
 
Without sufficient levels of insulin, glucose from the blood in not able to enter the bodys cells, and it therefore cannot be used as a fuel to support their continued function.

Diabetes occurs when there is too much glucose in the blood. Or, to be more precise, diabetes occurs when the body is unable to regulate the level of glucose in the blood, resulting in too much glucose being present.

[Excerpt from http://www.fountia.com/diabetes]


The symptoms are these:

Type 1 Diabetes

• Frequent urination
• Unusual thirst
• Extreme hunger
• Unusual weight loss
• Extreme fatigue and Irritability

Type 2 Diabetes

• Any of the type 1 symptoms
• Frequent infections
• Blurred vision
• Cuts/bruises that are slow to heal
• Tingling/numbness in the hands/feet
• Recurring skin, gum, or bladder infections

Gestational Diabetes

• Frequent urination
• Unusual thirst
• Extreme hunger
• Unusual weight loss
• Extreme fatigue and Irritability

Quite a mouthful, and much more effort to digest.  This diagnosis is prevalent amongst people my age.  I was diagnosed with diabetes a few years back.  I hadn't any symptoms (which isn't unusual), so imagine my shock when out of the clear blue sky I was telephoned by my physician's office to review lab results; escorted to the diabetic nursing office; and handed a glucometer and a fistful of pamphlets on how NOT to lose my toes!  Though I was termed "pre-diabetic," it was a wake up call to better manage my health. 

Seeing as though I didn't want to become another statistic, I chose to exercise and eat more healthful foods.  I get some sort of physical activity for one hour each day be it Zumba, aerobics, walking, etc.  I also have done my own bit of research on this disorder, and ways in which to lower blood sugar without the use of oral anti-diabetic agents or insulin.

I have found an interesting article in "Diabetic Living" magazine discussing A.G.E. (Advanced Glycation End Products).  These compounds are produced during grilling and other high-temperature cooking which may cause harmful oxidation and inflammation that leads to insulin resistance.  Simply put:  A.G.E.s are produced in anything with a golden-brown surface of foods which are grilled, fried, or even toasted.  Yes, even something as nutritious as fish can have high levels of A.G.E.s:  It's not just a matter of WHAT we eat, but how it is prepared.  Smoking tobacco can also increase A.G.E. deposits in arteries which can lead to insulin resistance and other health problems. 

Here's some tips to help manage A.G.E.s:

1.  Cook low and slow.  Use a slow cooker, and do not brown the meat first.

2.  Keep it moist.  Steam, stew, poach, and braise; don't grill, roast, or fry.

3.  Save grilling and other high-temperature cooking for special occasions only.  Corn, vegetables, and fruits are okay to cook in this fashion.

4.  Downsize meats.  Use sparingly.  A normal portion is 3 ounces.

5.  Go lean.  High-fat foods contain more A.G.E.s.

6.  Choose more fruits, vegetables, and whole grains for your meals.  They're naturally low in A.G.E.s.

7.  Marinate meat, and cook with vinegar, citrus juice, and tomato juice.  These foods help prevent the formation of A.G.E.s when grilling or broiling.

8.  Prepare it yourself!  You have the knowledge needed to prepare a meal without excessive amounts of A.G.E.s.  You never know what you're going to consume if someone else prepares it for you.

To control insulin resistance, here are some suggestions:

1.  Eating breakfast the same time each day can help your body become more sensitive to insulin.

2.  Reduce the amount of trans fats and saturated fats in your diet.  Instead, monounsaturated and polyunsaturated fats can be substituted.  Examples:  A slice of avocado instead of cheese to a sandwich; nuts instead of cookies, crackers, chips, and other highly processed food; eat salmon instead of beef.

3.  Decrease the amount of salt!  You can season food with fresh or dried herbs and spices.  Vinegar and cinnamon may perhaps improve blood glucose numbers.

4.  A small amount of alcohol may improve insulin resistance.  For women, one drink (12 fluid ounces of beer or 4-5 fluid ounces of wine) a day.  For men, two drinks a day is acceptable.

5.  A fiber known to help lower glucose and insulin levels in overweight men and women is called beta glucan.  It is contained in oats and barley.  When these food items are used, they can thicken soups and stews; stretch ground meats to make meatballs or meat loaf; or be used as a base in place of rice or pasta in salads.

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Use this as an opportunity to improve your life through better health choices.  You're in control!

~Korky