Understand pre-diabetes in order to ward off the life-changing disease

From robesonian.com

November is celebrated as National Diabetes Month. It brings us all an opportunity to reflect upon our risk of diabetes, work toward its prevention, raise awareness and support the people affected by it.

Diabetes can be life-changing. While lifestyle modification can broadly impact the risk and management of diabetes, the genetic risk of the disease cannot be disregarded. When one has the propensity of diabetes in the family, as suggested by first-degree relatives being impacted by the disease, it increases the risk of acquiring diabetes at some point in life. As such, a healthy lifestyle becomes more important to delay the acquisition and progression of the disease.

Pre-diabetes is a condition where the body is unable to maintain the blood sugars in the normal range, and yet they are not frankly elevated as in diabetes. Pre-diabetes must be taken seriously. Active management of pre-diabetes can delay the progression of diabetes and dependence on multiple medications to control it.

Focus on a high fiber, low fat, and low carbohydrate diet. Using a plate method whereby one fills half of the plate with non-starchy vegetables, one quarter with lean proteins, and one quarter with carbohydrates can provide a balanced diet. Importantly, keeping a check on liquid calorie intake throughout the day can make a stark difference in the number of calories and sugar consumed. Processed or refined foods should be avoided, as well as sugar substituted or diet drinks, as they can raise blood sugars.

Staying active is another essential aspect of diabetes prevention. Being creative at every age to accommodate activity in whichever way possible is vital to staying fit. As noted in the words of Martin Luther King, Jr., “If you can’t run, then walk…,” if unable to walk, then standing is recommended, and if not possible to do so, moving arms and legs while sitting is better than being sedentary throughout the day. Even a few minutes of activity throughout the day can add up and help achieve the daily activity goal. Standing alone can burn 40-70 more calories per hour than sitting, and should be consciously incorporated during inactive hours such as while using a computer, watching TV, etc.

Sleep and stress are two other often-ignored aspects of life. Adequate sleep around eight hours a day and practicing good sleep hygiene (sleeping and waking around the same time every day, not associating place of sleep with activity or wakefulness, avoiding day naps, etc.) can energize the day. Practicing relaxing activities such as meditation, yoga, and music can help de-stress and ease the mind and body.

If you are concerned about diabetes or pre-diabetes, you can contact your health care provider, who can offer you lifestyle coaching and medications needed to delay the progression of diabetes. Together we can do it!

https://www.robesonian.com/features/health/151977/understand-pre-diabetes-in-order-to-ward-off-the-life-changing-disease 

Diabetes: These seeds rich in antioxidants can lower blood sugar spikes by 35 per cent

From timesnownews.com

Diabetes risk and management depend on a diet – studies stress on a high-protein and low-carbohydrate diet for better blood glucose levels. However, there are some foods that can particularly add the wow factor to blood sugar management in diabetes patients

New Delhi: Diabetes – much like heart disease – is becoming more prevalent every passing year. Diabetes in every form refers to the body’s inability to produce or respond to insulin – a hormone secreted by the pancreas that converts sugar into energy. Insulin resistance triggered by diabetes – type-1 diabetes, type-2 diabetes, or gestational diabetes – results in spiking blood sugar levels which can be detrimental for health if not managed timely.

Diabetes risk and management depend on a diet – studies stress on a high-protein and low-carbohydrate diet for better blood glucose levels. However, there are some foods that can particularly add the wow factor to blood sugar management in diabetes patients. Keep reading to find out the one food item which can help lower blood sugar spikes by 35 per cent.

Are seeds the answer to diabetes prevention?

For a diabetes patient, managing blood sugar levels is imperative; and according to Healthline, the same can be achieved with pumpkin seeds. Although high in carbohydrates, pumpkin seeds played a promising role in regulating sugar levels as per several studies.

According to the health body, patients who received treatment with pumpkin seeds and their extracts showed better blood sugar level management. The seeds are rich in antioxidants, proteins, and healthy fats that support post-meal blood sugar management.

           For a diabetes patient, managing blood sugar levels is imperative.  |  Photo Credit: iStock Images

How to consume pumpkin seeds for blood sugar management?

A 2018 study shared tips on pumpkin seeds intake for diabetes patients – two ounces of the same can help prevent blood sugar spikes by 35 per cent. This effect is credited to the magnesium content of these seeds – research validates how sticking to a diet rich in magnesium lowers the risk of diabetes. The study also recommends including grains, nuts, and green leafy vegetables in the diet to mitigate long-term risk.

The nutrition profile of pumpkin seeds

Besides magnesium, pumpkin seeds are rich in the following nutrients that help stabilise blood sugar levels:

1. Fibre that slows down blood sugar absorption in the body
2. Vitamin E and carotenoids that reduce inflammation
3. Protein
4. Healthy fats

These nutrients collectively help keep your heart healthy. Whole pumpkin seeds and oil prove effective in cholesterol and hypertension management.

What does a healthy blood sugar score look like?

As per Mayo Clinic, normal blood sugar levels are anything below 140 mg/dL. Anything over 200 mg/dL after a two-hour window indicates diabetes. And anything between 140 and 199 mg/dL hints at the pre-diabetes stage.

Stick to a diet rich in food that has a low glycemic score, dodge added refined sugars, saturated fats, and processed foods. Additionally, exercise can have a positive impact on blood sugar; therefore, get plenty of workouts every week.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

https://www.timesnownews.com/health/article/diabetes-pumpkin-seeds-can-lower-blood-sugar-levels-glucose-type-2-diabetes-diet-nutrition-glycemic-index-glycemic-score-insulin-resistance/835542

 

Type 2 diabetes: The warning sign of high blood sugar found under the armpits

From express.co.uk

DIABETES requires effective intervention to manage blood sugar levels. Otherwise, the sugar (i.e. glucose) in the bloodstream will continue to rise to dangerous levels. One early sign of the condition can be found under the armpits

Taking a look under the armpits, are there any areas of darkened skin? If so, it could be an early indicator of type 2 diabetes. This is because of a condition called acanthosis nigricans. Diabetes UK – a leading charity – confirmed that "acanthosis nigricans is a relatively common skin condition that is one of the symptoms of diabetes". The "distinctive" darkened areas appear around the folds of skin in the armpits, neck, groin, and joints on the fingers or toes.

"As well being darker, the skin may take on a leathery or velvety feel and the skin may itch or smell," the charity added.

Acanthosis nigricans is also associated with other health conditions, such as:

• Obesity
• Underactive thyroid function
• If taking corticosteroids or oral contraceptives
• A tumour affecting an internal organ.
• There are other symptoms of diabetes to look out for, which can include:
• Increased thirst
• Frequent urination
• Increased hunger
• Unintended weight loss
• Fatigue
• Blurred vision
• Slow-healing sores
• Frequent infections
• Numbness or tingling in the hands or feet.

The Mayo Clinic added that type 2 diabetes is primarily the result of two interrelated issues.

Firstly, the cells in the muscles, fat and liver become resistant to insulin, meaning they don't take in sugar (i.e.) glucose.

Secondly, the pancreas is unable to produce enough insulin to manage blood sugar levels.

The bodily impairment of its use of glucose can lead to disorders of the circulatory, nervous, and immune systems. In order to mitigate the health risks associated with type 2 diabetes, an early diagnosis is paramount.

                                                            Diabetes: The warning signs (Image: Getty)

If you suspect you might be suffering from symptoms of diabetes, book an appointment with your doctor as soon as possible.

Once you speak to a doctor, you can discuss your concerns and a blood test for blood sugar levels can be arranged.

How insulin works

Insulin is a hormone that is secreted from the pancreas. Its role is to regulate how the body processes sugar in numerous ways.

For example, sugar in the bloodstream triggers the pancreas to secrete insulin that then circulates in the bloodstream.

Insulin in the bloodstream is meant to enable sugar to enter the cells, thereby reducing the amount of sugar in the blood.

In response to the drop in blood sugar levels, the pancreas releases less insulin. For those with diabetes, however, blood sugar keeps on rising as it is unable to enter the cells.

As a response, the pancreas will continuously secrete insulin, even though the hormone isn't working. The pancreas can then tire, until it no longer releases insulin at all, which is why some diabetics require injections of insulin.

There are certain risk factors for developing type 2 diabetes, such as being overweight, and having fat stored in the belly, rather than the hips and thighs.

Leading a sedentary lifestyle can also lead to an increased risk of diabetes, as can a family history of the condition.

The risk of diabetes also increases with age, especially over the age of 45, as well as those who have polycystic ovarian syndrome.

Other risk factors include: pre-diabetes and high levels of triglycerides.

https://www.express.co.uk/life-style/health/1526556/type-2-diabetes-high-blood-sugar-symptoms-acanthosis-nigricans

 

A Guide to Carb Counting With Diabetes

From verywellhealth.com

Diabetes is a chronic health condition that occurs when too much sugar, or glucose, is in the blood. 

An estimated 34.2 million people in the United States have diabetes.

Over time, high blood glucose levels can lead to nerve damage, kidney disease, vision loss, and heart disease. 

Fortunately, with proper treatment and dietary changes, adverse health outcomes can be prevented. One diabetes meal planning technique that is used to manage blood glucose is carb counting, which is slightly different from calorie counting. 

This article will discuss how to count carbs for diabetes and why it's beneficial for keeping your blood sugar levels in check.

The Benefits of Carb Counting

The carbohydrates in foods we eat break down into glucose, which causes your blood sugar to rise. Normally, when blood glucose goes up, the pancreas releases insulin. Insulin is a hormone made in the pancreas that enables blood glucose in the body’s cells to be used for energy. 

For people with diabetes, the body is unable to use insulin properly or produce enough insulin. This leads to high glucose levels circulating in the blood.

Carb counting is a flexible way to eat the foods you enjoy while maintaining a low-carb diet. It also helps you learn how certain foods affect your blood sugar so you can match the foods you eat to your insulin dose.

The three types of carbohydrates found in food are:

• Sugars
• Starches
• Fibre

Sugar is a type of simple carbohydrate, meaning the body breaks it down quickly. This can cause blood glucose levels to rise and fall at very fast rates. Sugar is naturally found in fruits and milk. It's also frequently added to packaged foods like candy and sodas.

Starches are found naturally in many foods that we eat. This includes bread, pasta, rice, and certain vegetables, like potatoes and corn.

Aim for consuming whole, minimally processed starches. Whole grains provide fibre and other vitamins and minerals essential for good health. Try to get at least half of your daily starch intake from whole grains such as brown rice, oats, and quinoa.

Fibre is a plant-based nutrient that the body can't digest. It helps you feel full and slows digestion. Foods high in fibre can reduce your risk of heart disease and help to manage blood sugar. Good sources of fibre include whole grains, nuts, seeds, and beans.

Recommended Carbohydrate Intake

Current guidelines from the American Diabetes Association suggest that there isn't an exact percentage of calories from protein, carbs, or fat a person with diabetes should include in their diet.

However, according to the Centres for Disease Control and Prevention (CDC), most adults with diabetes should aim to get half of their daily calories from carbs.

This means that if you take in 1,800 calories daily, 800–900 calories should come from carbohydrates. Each gram of carbohydrate is four calories, so you would need around 200–225 grams of carbs each day.

The main goal of carb counting is to keep blood glucose levels stable by dividing up your total daily carbohydrate allowance evenly among meals.

What's the Right Amount of Carbs to Eat?

Most adults with diabetes should aim to get 45–60 grams of carbs per meal and 15–30 grams of carbs per snack.

Carbohydrate Content in Foods

For diabetes meal planning, one carb serving is equal to 15 grams of carbohydrates.

Here are some foods that have around 15 grams of carbohydrates:

• 1 slice bread
• ⅓ cup of pasta or rice
  
• 2 rice cakes
• ½ cup of oatmeal
• 1 cup of low-fat milk
• ⅔ cup of light yogurt
• ½ cup of fruit juice
• ½ cup of beans
• 3 cups of raw vegetables
• half of a potato or a similar portion of other starchy vegetables

Non-starchy vegetables, including carrots, asparagus, and leafy greens like broccoli and spinach, are much lower in carbohydrates than starchy vegetables. For instance, one-half cup of cooked broccoli contains just 5 grams of carbohydrates.

Protein and fat sources do not contain enough carbohydrates to count toward your daily allowance. However, they are important to include in each meal to slow the uptake of glucose in your bloodstream and provide you with energy.

Sample Day of Eating

The following sample meal plan provides roughly 1,800 calories. It is divided into 40–60 grams of carbohydrates per meal and 15–30 grams of carbohydrates per snack.  The amount of carbohydrates per food is listed in parentheses.

Meal Planning Suggestions

Breakfast:

• 2 slices of whole-grain toast (30 grams)
• 1 tablespoon of peanut butter (3 grams)
• 1 medium banana (30 grams)

Total carbohydrates: 63 grams

Snack:

• ½ cup low fat cottage cheese (4 grams)
• 1 small orange (15 grams)
• 20 almonds (6 grams)

Total carbohydrates: 25 grams

Lunch:

• 4 ounces baked fish (0 grams)
• 1 cup brown rice (45 grams)
• ¼ cup shredded cheese (0 grams)
• 1 cup steamed broccoli (6 grams)
• 1 tablespoon margarine (0 grams)

Total carbohydrates: 51 grams

Snack:

• 2 rice cakes (15 grams)
• 1 cup of low-fat milk (15 grams)

Total carbohydrates: 30 grams

Dinner:

• 1 cup of baby spinach (1 gram)
• 1 boiled egg (0 grams)
• 3 ounces cooked chicken breast (0 grams)
• 2 tablespoons crumbled blue cheese (1 gram)
• 2 tablespoons of ranch dressing (2 grams)
• 3 tablespoons of croutons (15 grams)
• ¾ cup of potato soup (15 grams)
• 2-inch brownie square (15 grams)

Total carbohydrates: 49 grams

How to Get Started Carb Counting

Here are a few tips to help you get started counting carbs.

Learn How to Read Food Labels

Nutrition Facts labels located on most food items tell you how many carbohydrates are in one serving. This means that if you consume more than the serving size, you'll need to account for the additional carbohydrates. 

For example, if a bag of chips contains two servings per bag, one serving equals 15 grams of carbohydrates. If you eat the entire bag of chips, you'll have consumed two of those servings, or 30 grams of carbohydrates. 

You don't have to worry about adding the fibre and sugar content because they're already included in the total carbohydrate content listed on food label.

Measure Serving Sizes

When you first start carb counting, it's important to accurately account for carbs in all food sources. 

Measuring out serving sizes greatly improves accuracy and helps you to become familiar with portion sizes. For some foods, you may find it helpful to use a food scale for an accurate measurement.

Keep a Food Diary

To limit fixating on carbohydrate counting all day, try keeping a food diary. This is a great tool to help you keep track of your carb intake. It can also help you learn more about your eating patterns and help you identify foods that negatively impact your blood glucose levels.

Some people choose a pen and paper food diary, while others find using an app or making notes on their phone easier.

Talk With a Dietitian

If you want to start counting carbs but aren't sure if it's right for you, consider meeting with a registered dietitian. A dietitian can answer any questions you may have and work with you to develop a meal plan based on your food preferences, budget, and individual carbohydrate needs.

Summary

Counting carbs is a proven method to promote glycaemic control (managing your blood sugar levels). It involves setting a daily carbohydrate target in grams and dividing the number throughout the day,

For best results when carb counting, choose high-quality carbs and avoid processed foods. The goal is to choose more nutrient-dense carbohydrates that include vitamins, fibre, and minerals. Pair these with lean proteins, non-starchy vegetables, and healthy fats for a balanced diet.

A Word From Verywell

If you have diabetes, it's important to consistently keep your blood sugar levels within your target range to prevent or delay negative health effects. Carbohydrate counting is a great tool to learn portion control and keep your blood sugar in check.

If you're newly diagnosed and haven't received a personalized diet education, it's best to speak with a registered dietitian or certified diabetes educator. If you're unsure where to find a registered dietitian, have a conversation with your primary healthcare provider, who can refer you to one.

FREQUENTLY ASKED QUESTIONS

• How many calories per day should come from carbs?

  According to the CDC, people with diabetes should get about half of their daily calories from carbohydrates. If you eat 1,800 calories per day, around 900 of them should come from carbs.

• Can your blood sugar go up even when you don't eat any carbs?

  Yes. During times of stress, your body releases the stress hormone cortisol. When cortisol levels are high, your body doesn't properly respond to insulin. This causes elevated blood sugar levels.

• What are the best snack foods for people with diabetes?

  Popcorn, Greek yogurt, and boiled eggs are all excellent on-the-go snacks for people with diabetes. Raw vegetables paired with hummus is also a great option.

• https://www.verywellhealth.com/carb-counting-and-diabetes-5209223
  

10 ways to manage diabetes at work

From pardeehospital.org

By Maighan Seagrove-Guffey, D.O., Endocrinologist

If you have type 1 or type 2 diabetes, it’s crucial to properly manage your condition to prevent or delay diabetes-related complications like stroke, heart attack, blindness, kidney disease and amputation. However, it can be tricky to maintain healthy habits when you’re busy at work. Here are 11 ways to manage your diabetes while you’re on the job.

1. Create a diabetes management plan

Talk to your endocrinologist, primary care provider, registered dietitian or diabetes educator about your job and work environment. Together, you can design a plan to manage diabetes at work. Your health care provider will consider factors like how many hours you work, your environment, how many breaks you’re allowed to take and where you can store your supplies.

2. Talk to your boss about your condition

Let your boss know that you have diabetes and will need to take steps to manage it while you’re at work. You can ask for frequent breaks, a place to store and take your medications, and a place to rest as needed.

It’s important to know that you can’t be penalized by your employer for having diabetes. Your company is required by law to meet any reasonable requests that will help you perform your job.

If you’re not sure what to say or ask for, talk to your health care provider for guidance.

3. Enlist support from a trusted colleague

While it’s OK to keep your health information private, it can be helpful to share with at least one trusted co-worker that you have diabetes and where you store your supplies. That way, if you ever have low blood sugar, they can help you.

4. Store your supplies in one place

Pack a bag or briefcase with your diabetes management essentials and bring it with you every time you go to work. Be sure to store your supplies at the proper temperature, 46-86 degrees Fahrenheit. Consider including:

• Healthy snacks and lunch
• Your medications
• A blood sugar meter
• A water bottle

5. Check your blood sugar as recommended

Ask your health care provider how often you should test your blood sugar. If you need to check your blood sugar multiple times a day, it may be helpful to get a continuous glucose monitor. This device tests your blood sugar throughout the day and beeps if your levels are too high or too low.

6. Plan healthy snacks

Fast food, vending machine snacks, pizza and sweet treats can be tempting when you’re at work. Maintain balanced blood sugar levels with healthy snacks that contain protein, healthy fats and fibre. Some ideas include:

• A single portion of cottage cheese or low-sugar yogurt with berries
• Sliced deli turkey and cream cheese wrapped around sliced bell peppers
• Half an avocado sprinkled with sunflower seeds
• Hardboiled eggs with everything bagel seasoning and sliced veggies
• String cheese and a handful of almonds
• Veggies and hummus
• Turkey jerky and a handful of nuts or seeds
• Peanut butter on whole-grain crackers
• A fruit and nut bar

If you choose to have a high-carbohydrate or sugary snack at work, do so in moderation and keep an eye on your blood sugar.

7. Stay well-hydrated

Sip from a bottle of water throughout the day to stay hydrated. If you want caffeine, go for a carb-free drink like unsweetened tea or coffee.

8. Squeeze physical activity into your day

If you work long shifts or at night, it can be hard to maintain a consistent exercise routine. Instead, aim to add more physical activity to your day. Here are some ideas:

• Park further away at the grocery store and office.
• Take the stairs instead of the elevator or escalator.
• Go for a walk at lunch or right after work.
• Do some stretches each time you take a bathroom break.
• Go for a “walking meeting” instead of sitting in a conference room.

9. Prioritize good sleep

A lack of sleep can affect diabetes management. Here are some tips for better sleep:

• Try to get seven to nine hours per night.
• Do your best to wake up and go to sleep around the same time each day.
• Avoid eating a large meal within three hours of bedtime.
• Avoid caffeine in the afternoon.
• Turn off electronic devices an hour before bedtime.
• Check your blood sugar before you go to sleep.

If you frequently have trouble sleeping, talk to your health care provider.

10. Keep stress in check

Stress can elevate your blood sugar and affect how well you manage your condition. For example, when you’re stressed out, you may not eat as healthily or sleep as well as you usually would. Try one or more of the following stress management techniques:

• Spend time outdoors
• Exercise regularly
• Journal
• Pray
• Practice meditation or deep breathing exercises
• Talk to a counsellor, trusted friend or faith leader
• Read
• Garden or do yardwork
• Listen to a podcast you enjoy
• Watch a favourite movie or show

The American Diabetes Association website also has a great patient resources guide with recipes, stress management and exercise plans. If you have questions about managing diabetes, talk to your primary care provider. 

https://www.pardeehospital.org/about-us/pardee-health-column/10-ways-to-manage-diabetes-at-work/