How do you get diabetes? Causes of Type 1 and Type 2, according to an expert

From eu.usatoday.com

Diabetes affects 37 million people in the U.S. The Centres for Disease Control and Prevention estimates another 96 million people – or 1 in 3 adults – have prediabetes, a condition where blood sugar levels are higher than normal but not high enough to be diagnosed with Type 2. 

Most people know of Type 1 and Type 2 diabetes, but not all know how their causes differ. We asked Dr. Rodica Busui, the president of Medicine and Science at the American Diabetes Association. Here’s what you need to know.

What causes diabetes?

Diabetes is a chronic health condition. With Type 1 diabetes, your body can't produce enough insulin and with Type 2 diabetes, it doesn’t use it properly.

But even beyond the two types, the effects and treatment associated with diabetes are different from person to person. It can also have serious complications if left untreated. This is why educating the public about diabetes is so crucial, says Busui.

“It can affect every single part of one body, and that’s important to understand – it cannot be taken lightly,” Busui says. 

What causes Type 1 diabetes?

Type 1 diabetes is an autoimmune disease where beta cells, a hormone located in the pancreas that creates insulin, are destroyed, Busui says. This destruction may happen quickly or over some time until a “critical mass” of beta cells is lost and the individual cannot survive without insulin from external sources. This is why many Type 1 diabetics undergo regular insulin injections.  

“It’s like your own body creates antibodies against your own structures, in this case, the beta cells,” Busui says.

Type 1 diabetes is more commonly diagnosed in children than Type 2. It can occur at any age – Busui says she’s diagnosed patients in their mid-60s with Type 1 and recent data suggests more than half of new Type 1 cases occur in adulthood.

Anyone can get Type 1 diabetes, Busui says. Type 1 symptoms, which include increased thirst and hunger, frequent urination, fatigue, blurry vision, slow-healing cuts and bruises and weight loss, often come on quicker than Type 2 diabetes. 

What causes Type 2 diabetes?

Type 2 diabetes is the more common form of diabetes. In Type 2, beta cell dysfunction has multiple, complex causes, including weight gain, lifestyle changes and lack of exercise. Family history, ethnicity and age can also play a role. 

These changes cause your body to stop using the insulin it makes properly. This is called insulin resistance – it’s harder for your body to bring blood glucose levels down. 

“The more we are insulin resistant … the more insulin is needed to take the same amount of glucose from the blood inside the cell to produce energy,” Busui says. “And because of that, the beta cells have to work overtime constantly, working nonstop. Eventually, they get exhausted and they cannot produce as much insulin.”

This can cause changes in the brain and warp your sense of satiety, or how full you are. Busui says this causes a “vicious cycle,” for those who dealing with obesity and diabetes.

Doctors are diagnosing more children with Type 2 diabetes than ever, an impact of the obesity epidemic in the U.S. and food insecurity, where many children don’t have access to fresh, healthy food. Children can also develop complications from Type 2 diabetes, Busui says. 

Not everyone who has Type 2 diabetes needs insulin from an external source – many Type 2 diabetics’ bodies can still produce insulin. This is why early diagnosis is key and can help patients make lifestyle changes or start on medication to prevent further complications. But because Type 2 diabetes symptoms are much more subtle than Type 1, they may not be taken seriously enough to seek care. 

“If people ignore (high blood glucose levels) saying ‘Well, I don’t have a pain, I don’t want to do anything,’ then there is a progressive decrease,” Busui says. “The higher blood glucose then generates some changes in the body metabolism that will lead to all these toxic radicals that actually have an additional effect on the beta cells to make them less and less functional.”

Can eating too much sugar cause diabetes?

Consumption of sugary drinks is associated with a higher risk of Type 2 diabetes, studies show. But there are other risk factors including family history, age and ethnicity. Sugar-sweetened beverages are the largest source of added sugar in American diets. 

The American Diabetes Association recommends avoiding sugar-sweetened beverages and switching to water. The Dietary Guidelines for Americans advise no more than 10% of daily caloric intake be from added sugar.

Diabetes is one of the leading causes of death and disability in the country, but Busui says she has a “glass half full” outlook on where diabetes care and research are today. Part of that is providing greater education and access to care, especially for high-risk, historically underserved populations. 

“It’s truly remarkable how much progress we have made in discovering effective strategies, medications, technologies,” Busui says. 

https://eu.usatoday.com/story/news/health/2023/08/28/what-causes-type-1-2-diabetes/70578004007/ 

Diabetics can’t enjoy fruits? No, go for these 5 low sugar fruits!

From healthshots.com

Many people believe that diabetics cannot enjoy fruits. But it is not true. Here we list 5 low-sugar fruits that a diabetic can enjoy in moderation

For people managing diabetes, it is a common belief that they should refrain from fruits due to their sugar content. While it’s true that high-sugar fruits can lead to sudden spikes in blood sugar levels, this doesn’t imply a blanket ban on all fruits. Fruits offer a wealth of essential vitamins, minerals, and fibre, and there is a category of low-sugar fruits that are safe for diabetes management. So, diabetics can still enjoy the benefits of fruits without compromising their health, striking a balance between nutrition and sugar control.

Health Shots reached out to Deepika Jayaswal, a consultant dietitian and nutritionist at Motherhood Hospitals, Sarjapur, Bengaluru, to find out the best low-sugar fruits for diabetics.

Fruits with low sugar content for diabetics

Here are 5 low-sugar fruits that can be beneficial for individuals with diabetes: 

1. Berries

Berries such as strawberries, blueberries and raspberries are not only delicious but also exceptionally low in sugar. They are rich in antioxidants, fibre and vitamins. They also contain low carbohydrates and have a low glycaemic index, which make them an ideal choice for individuals with diabetes. You can enjoy berries in various forms, such as by adding them to yogurt, oatmeal, smoothies, or simply as a snack. They can also help satisfy your sweet cravings without causing a spike in blood sugar levels.

2. Apples

Apples are one of the most widely consumed fruits and are known for their natural sweetness. However, they are relatively low in sugar compared to many other fruits. They contain soluble fibre, which can slow down the digestion and absorption of sugar, which aids in regulating blood sugar levels. What’s more? Apples are low glycaemic index (GI) fruit, meaning they have a minimal impact on blood sugar levels. Choose whole apples over apple juice or applesauce to benefit from the fibre content.

                                  Fibre-rich foods have health benefits for diabetics. Image courtesy; Adobe Stock

3. Pears

Pears are another ideal fruit for diabetics. They contain soluble fibre, vitamins, and minerals and are low in sugar, which can aid in better blood sugar control. They also have a low glycaemic index and can be satisfying, which can control your sugar craving. The fibre content of pears slows down the absorption of sugars, promotes a feeling of fullness, and helps regulate blood sugar levels. Pears can be enjoyed fresh, as part of a fruit salad, or added to the dessert.

4. Pomegranate

Pomegranate contains a low glycaemic index (GI) and glycaemic load (GL), which is useful for individuals with high glucose levels. Apart from being low in sugar, it is a rich source of antioxidants, vitamins, and minerals-all of which help reduce insulin resistance. You can enjoy pomegranate juice in moderation without added sugar, or you can also eat pomegranate seeds.

                                                                    Image courtesy: Adobe Stock

5. Oranges

Oranges, when consumed in moderation as whole fruits, can be part of a diabetes-friendly diet. They are a good source of vitamin C, fibre, and antioxidants. While the sugar content is low, it is important to be mindful of portion sizes due to their natural sugar content. You can enjoy oranges as a snack or add them to salads and fruit bowls. Their tangy and refreshing flavour makes them a popular choice among people with diabetes.

Quantity of fruits for diabetics

Portion control is key, even when consuming fruits with lower sugar content because overeating low-sugar fruits can also result in a blood sugar spike. It’s always a good idea for individuals with diabetes to monitor their blood sugar levels and consult a dietitian to create a personalized meal plan that meets their nutritional needs and health goals.

https://www.healthshots.com/healthy-eating/nutrition/diabetes-friendly-fruits-with-less-sugar/

Reasons to Eat Brown Rice With Diabetes

From verywellhealth.com

When it comes to the best rice for diabetes, brown rice is considered to be a healthier choice than white rice. It is higher in several nutrients, including fibre, which slows the absorption of sugar (glucose) into your bloodstream.

However, brown rice is high in carbohydrates, so it's important to be mindful of portion sizes and understand how it affects your blood sugar.

This article discusses everything you need to know about brown rice for diabetes, including its nutrition profile, health benefits, and healthy alternatives.

monticelllo / Getty Images

Brown Rice, Diabetes, and Glycaemic Index

Even if you have diabetes, you can still eat rice in moderation. However, the type of rice you eat matters when keeping blood sugar and energy levels stable.

Whole grains like brown rice are minimally processed. They consist of fibre-rich bran, vitamin-filled germ, and starchy endosperm.

In contrast, refined carbohydrates, like white rice, have been processed to remove the germ and bran, leaving only the endosperm. Not only does this process remove the majority of the grain's fibre, but it also reduces its antioxidant, protein, vitamin, and mineral content.

Because it is higher in fibre, brown rice typically has a lower glycaemic index (GI) than white rice, which means it is absorbed slower and less likely to cause blood sugar spikes.

The average GI value for brown rice is relatively low at 55, while the GI value for white rice is higher at 64.

What Is Glycaemic Index?

The glycaemic index measures how quickly a food causes blood sugar levels to rise. It ranks foods on a scale of zero to 100. Foods that rank higher are digested and absorbed quickly, which can cause blood sugar spikes. Foods with a lower GI value are absorbed slower, which causes smaller increases in blood sugar levels.

Nutrition Profile of Brown Rice (and Diabetes Benefits)

One cup of cooked, long-grain brown rice provides the following nutrients:

• Calories: 248
• Protein: 5 grams (g)
• Fat: 2 g
• Carbs: 52 g
• Fibre: 3 g
• Phosphorus: 17% of the Daily Value (DV)
• Zinc: 13% DV
• Copper: 24% DV
• Manganese: 86% DV
• Selenium: 21% DV
• Thiamine (vitamin B1): 30% DV
• Riboflavin (vitamin B2): 11% DV
• Niacin (vitamin B3): 35% DV
• Pantothenic acid (vitamin B5): 15% DV
• Vitamin B6: 15% DV

Brown rice is exceptionally high in B vitamins. B vitamins are essential for red blood cell production. They help convert the foods you eat into energy.

In addition to vitamins and minerals, brown rice is rich in phenols and flavonoids, antioxidants that interact with and neutralize harmful free radicals, preventing them from causing damage.

Studies show that the antioxidants in brown rice and other whole grains may help protect against heart disease, diabetes, and cancer.

Is Minute Brown Rice as Healthy as Long-Grain Brown Rice?

Traditional long-grain brown rice generally has a higher nutrient content than quick-cooking brown rice, such as the brand Minute Brown Rice. This is because instant brown rice undergoes additional processing, resulting in a loss of some nutrients. Still, instant brown rice is a good source of fiber and can help people with diabetes manage their blood sugar levels.

Benefits of Brown Rice for Diabetes

Brown rice contains fibre, which helps with blood sugar control and weight management.

Several studies have found that brown rice reduces post-meal blood sugar levels because of its low GI value. However, whether brown rice improves long-term glucose control remains controversial. Some of the studies include:

• One small study in adults with diabetes linked two servings of brown rice daily for eight weeks to significant reductions in post-meal blood sugar and hemoglobin A1c (a measurement of average blood sugar taken over a period of three months) compared to white rice.
• Another study found that participants who ate brown rice 10 times per week experienced significant improvements in blood sugar control and endothelial function. Endothelial dysfunction is closely associated with an increased risk of stroke and heart disease.
• However, another review of studies in people with prediabetes or type 2 diabetes found no improvements in blood sugar and haemoglobin A1c levels when brown rice was substituted for white rice.

Furthermore, brown rice is still a better alternative to white rice in people with diabetes because it improves weight loss and high-density lipoprotein (HDL) cholesterol levels (considered "good" cholesterol). An observational study in adults with type 2 diabetes found that a weight loss of 10% or more early on doubled their chance of going into remission after five years.

What's more, brown rice may protect against diabetes. One study noted that brown rice contains primarily insoluble fibre, linked to improved insulin sensitivity and a reduced risk for type 2 diabetes.

Diabetes-Friendly Brown Rice Recipes

Brown rice is highly versatile and can easily be incorporated into recipes. However, it's essential to be mindful of your portion size. Large amounts of brown rice can cause blood sugar spikes.

If you are keeping track of your carbohydrate intake, one-third cup of brown rice equals one carb serving, with around 15 g of carbohydrates. The carb servings you need per meal will vary depending on your body size and activity level.

Here are some healthful ways to incorporate brown rice into a diabetes-friendly diet:

• Combine brown rice with spinach, cucumber, feta cheese, edamame, and black beans to create a protein-rich grain salad.
• Pair brown rice with salmon and veggies.
• Ask for brown rice instead of white rice when ordering sushi.
• Use leftover brown rice to make a healthy chicken stir-fry.
• Top brown rice with scrambled eggs cooked with spinach and avocado oil for a healthy, delicious breakfast bowl.

How Much Brown Rice Raises Your Blood Sugar?

The amount of brown rice it takes to raise your blood sugar varies depending on your activity level, weight, and your body's response to carbs. However, it's generally a good idea to limit your intake of carbohydrates like brown rice to no more than 1 cup per meal. Pair it with lean protein and healthy fats to slow down how quickly your blood sugar rises after meals.

Other Healthy Types of Rice for Diabetes

Other types of diabetes-friendly rice include:

• Wild rice: 35 g of carbohydrates per cup
• Brown basmati rice: 46 g of carbohydrates per cup
• Brown jasmine rice: 46 g of carbohydrates per cup

These whole-grain rice varieties have a higher fibre content than regular white rice, which may help control blood sugar. Additionally, they typically have larger amounts of vitamins and minerals than traditional white rice.

Diabetes-Friendly Brown Rice Alternatives

Incorporating a variety of whole grains into your diet can keep you from getting bored with your meals. Healthy, whole-grain alternatives to brown rice include:

• Oats
• Barley
• Quinoa
• Bulgur
• Farro
• Amaranth

Summary

Although brown rice is high in carbohydrates, it contains fibre and other important nutrients for blood sugar control. Compared to white rice, brown rice has been shown to improve after-meal blood sugar levels, body weight, and cholesterol levels.

When consuming brown rice, it is important to be mindful of your portion sizes and pair it with healthy fats and lean protein to minimize blood sugar spikes. Consult with a registered dietitian or healthcare provider to determine how many carbohydrates you can eat daily and at each meal.

https://www.verywellhealth.com/brown-rice-diabetes-7562304 

Can You Eat Butter If You Have Diabetes?

From eatingwell.com

Nutrition experts weigh in on how to include butter in a meal plan if you have diabetes 

Statistics from the Center for Disease Control and Prevention (CDC) show that nearly 37.3 million Americans (or 11.3% of the United States population) have diabetes. Whether you personally are or someone you know is struggling with this medical condition, it's likely you've questioned what foods you can (and perhaps cannot) eat when following a diabetes-friendly diet, butter being one of them.

Rest assured, we've got you covered in this article. We've talked to registered dietitians and certified diabetes educators to get the facts on what you need to know when including fats, like butter, in your diet.

How Dietary Fats Affect Those With Diabetes

You may remember the era when low-fat everything reigned supreme. Thankfully, research has come a long way since then and has shown how the right kind of fat can actually help conditions like diabetes. The key word here being right fats.

For a quick refresher, there are three main types of fats found in the diet: unsaturated, saturated and trans fatty acids. While trans-fats have been banned due to the unfavorable effects they have on health, unsaturated and saturated fats are both found in the standard American diet. You can get a deep dive in our article on the difference between these two types of fats, but simply put unsaturated fats have been found to provide more heart-healthy and anti-inflammatory benefits, while it's recommended that saturated fats should be limited in your diet.

Saturated fats are typically found in animal products and are solid at room temperature. The 2020-2025 Dietary Guidelines for Americans recommend limiting your intakes of saturated fats to no more than 10% of your daily caloric value, or around 20 grams per day based on a 2,000 calorie diet. On the flip side, unsaturated fats, like the monounsaturated and polyunsaturated fatty acids, are liquid at room temperature and are primarily found in oils like olive and canola, nuts, seeds and fatty fish. Specific kinds of unsaturated fats, like the omega-3 fatty acids, should be consumed at least twice a week ideally from seafood sources.

Now, how exactly do these fat types affect someone with diabetes?

According to New Jersey-based dietitian, Erin Palinski-Wade, RD, CDCES author of 2-Day Diabetes Diet, "Diets high in saturated fat are associated with a higher risk of heart disease and stroke, which are common comorbidities for diabetes. In fact, people living with diabetes have twice the risk of developing heart disease than those who do not have diabetes." Plus, she shares, "saturated fats can also cause insulin resistance, which makes maintaining healthy blood sugar levels more difficult."

On the flipside, Palinski-Wade reminds us that mono- and polyunsaturated fats have been shown to have positive effects on diabetes management and may improve heart health and insulin sensitivity. A 2019 research article published in the British Medical Journal supports this sentiment and found that those participants with type 2 diabetes who consumed higher amounts of polyunsaturated fatty acids compared to carbohydrates or saturated fats had a lower total mortality risk as well as a lower risk of dying from cardiovascular disease.

Point being, diabetes diagnosis or not, it's important to pay some attention to the type of fat you're consuming.

Can You Eat Butter If You Have Diabetes?

Yes, nutrition experts agree that all foods fit, even if you have diabetes. Sarah Koszyk, M.A., RDN, dietitian and co-founder of MIJA shares, "Like all things in life, enjoying foods like butter in moderation is key to maintaining balance and reaching optimal nutrition, health and wellness."

However, both Palinski-Wade and Koszyk remind us butter is a source of saturated fat, with 7 grams per tablespoon serving. Considering this is a nutrient that countless health organizations recommend should be limited in your diet, they recommend you heed this advice and use butter sparingly.

If you enjoy the taste of butter, consider using it in moderation (like a pat, or 1 teaspoon portion) where you really notice the flavour profile of this ingredient versus an everyday cooking fat option.

Tips to Include Butter in a Healthy Diabetes-Appropriate Diet

While you may have vivid memories of your grandma mixing a stick (or two) of butter into her mashed potatoes, experts (chefs included) want to remind you that a little goes a long way, especially with a flavour enhancer like butter.

Consider these tips Koszyk and Palinski-Wade recommend to help maximize the flavour of your favourite butter brand while keeping your portions in check:

• Spread 1 teaspoon of butter over a steamed vegetable like broccoli, asparagus, zucchini or cauliflower. Add some spices and herbs to the veggies for additional flavour. (Consider making one of these 10 best vegetables for diabetes.)
• Melt 1 teaspoon of butter and dip a steamed or boiled artichoke in it as you scrape off the hearty base of the petal.
• Sauté mushrooms using a teaspoon of butter to serve over roasted chicken or a grilled or roasted fish for a more intense flavour.
• Consider swapping out butter for a vegan baking alternative like coconut oil, apple sauce or avocados or using half butter and half butter alternative in your baked goods.

Frequently Asked Questions

1. Does butter raise your blood sugar?

While butter is predominantly comprised of dietary fat, meaning it is unlikely to raise your blood sugar, Palinski-Wade advises to use it with caution. She shares, "It's crucial to pay attention to the amount and type of fat consumed to maintain a heart-healthy diet. Butter is rich in saturated fat, in which large amounts may increase insulin resistance and cause blood sugar levels to rise over time."

2. What kind of butter can those with diabetes eat?

While you can certainly enjoy your preferred brand of butter, in moderation, if you have diabetes, experts recommend to consider an unsalted option to lower your total sodium intake, an important consideration for someone with diabetes since excessive sodium can raise blood pressure. Palinski-Wade also encourages clients to consider alternative spreads with less saturated fat and more unsaturated fat, such as combination spreads with butter and olive oil.

3. How much butter should someone with diabetes eat in a day?

While there is no set amount of butter someone should include in their daily diet, both the 2020-2025 Dietary Guidelines for Americans and the American Diabetes Association (ADA) recommend consuming no more than 10% of one's calories, or roughly less than 20 grams of saturated fat per day if you're following a 2,000 calorie diet. For reference, a tablespoon of butter contains approximately 7 grams of saturated fat. While a smaller portion, like a teaspoon used to enhance the flavour of foods, likely won't cause any harm, other fat sources should be considered. Plus, Koszyk also shares that for someone with heart disease, the recommendation for total saturated fat intake is even lower at 5 to 6% of total calories (or 11 to 13 grams per day based on a 2,000 calorie diet).

The Bottom Line

Butter in moderation can be included in the diet of someone with a diabetes diagnosis. Nutrition experts agree that if an individual enjoys the taste of butter, including a minimal amount with nutritious foods, like steamed vegetables or whole grains, may enhance the taste and provide more satiety with the meal (as well as increasing absorption of fat-soluble vitamins if present in the other foods). However, if you're looking for everyday fats to include in your meal plan, consider adding one of The 5 Best Healthy Fats to Eat If You Have Diabetes, According To A Dietitian.

https://www.eatingwell.com/article/8066257/can-you-eat-butter-if-you-have-diabetes/