Diabetes Support Diet

Disclaimer: Diabetes mellitus is a serious condition and needs medical supervision. These guidelines below are for the support of diabetes and are no way intended as a treatment. Always consult a doctor before changing your diet as drug doses may need altering.

Most people know that diabetes is related to blood glucose levels and the hormone insulin.

The role of insulin in the body is to facilitate the uptake of glucose into cells for energy. It also stimulates the production of fat which is stored in adipose (fat) tissue.

With Type 1 diabetes the pancreas is unable to manufacture insulin therefore insulin needs to be given as an injection. Type 1 diabetes is thought to be an auto-immune condition, where the body’s immune system attacks and destroys the pancreatic cells that produce insulin.

Type 2 diabetes has a genetic component to it, but development of the problem is related to diet and lifestyle. With type 2 diabetes poor food choices and a lack of exercise results in the pancreas producing unusually high levels of insulin that the body cells do not respond to. The cells become insensitive to insulin and a process termed ‘insulin resistance’ occurs. To compensate for this resistance the pancreas continues to pump out more and more insulin. Eventually the pancreas may become exhausted and stop producing insulin altogether. Insulin resistance is known to be related to obesity.

Dietary carbohydrates get broken down into glucose which enters the blood stream. Blood sugar (glucose) levels then rise and the pancreas releases insulin in response. The insulin helps lower blood sugar levels by facilitating the movement of glucose into cells for use as energy, and converting excess glucose into fat for storage.

The types of carbohydrates we consume determine the quantity of insulin that is released form the pancreas. Some carbohydrates break down into glucose quickly resulting in a surge in blood glucose. Other carbohydrates release glucose more slowly resulting in a gradual rise in blood glucose levels.

Our diet needs to be predominantly these slow-releasing carbohydrates. A surge in blood sugar levels causes the pancreas to over-compensate and release large amounts of insulin. If this continues insulin resistance eventually occurs.

NUTRITIONAL ADVICE

When insulin resistance occurs, blood sugar levels and insulin levels remain high, which are diagnostic criteria for Type 2 diabetes. Continual high blood sugar levels and high insulin levels leads to complications associated with diabetes such as damage to the nervous system (neuropathy), kidneys (nephropathy), eye retina (retinopathy), high cholesterol levels and heart disease, cataracts and leg ulcers. It is these complications that pose a major health risk to diabetics.

Therefore the most important factor in diabetes is to try and keep blood sugar levels normal and to increase sensitivity to insulin. Exercise, weight loss and eating the correct types of carbohydrates will improve insulin sensitivity.

The aim of the diet is to keep blood sugar levels steady and within the normal range. Carbohydrates that break down into glucose slowly gradually elevate blood sugar levels and initiate a gentle insulin response. These are the preferred type of carbohydrates to make up the bulk of the diet.

The Glycaemic Index

For many years the terms "simple" and "complex" carbohydrates have been employed. Now however the Glycaemic Index (GI) has been developed to give an indication of the rate at which a 50g serve of carbohydrate food breaks down into glucose. Carbohydrates are given a number that correlates to this rate. A low GI (below the number 55) are the preferred carbohydrates, those with a moderate and high GI (56 and above) should be eaten infrequently.

 

In addition to the GI of a food, it is important to consider the amount of carbohydrate in the food as this factor also contributes to blood glucose levels. Researchers at Harvard University have developed an index termed Glycaemic Load (GL) which takes into consideration both the Glycaemic Index and the amount of carbohydrate in food. For example white spaghetti has a low GI (based on a 50g portion) but contains a high percentage of carbohydrate.

When the GL is calculated based on a cup serve size it has a numerical value of 23, which is high, indicating that the resulting rise in blood glucose levels and insulin response is unfavourable. Generally speaking starchy carbohydrates such as pasta, rice, potatoes and noodles have a high GL. Click here to take you to the Glycaemic Index

Fibre can slow down the release of glucose into the blood and increase cell sensitivity to insulin. It is important that diabetics have plenty of fibre in the diet, the most beneficial types are water-soluble fibres as they slow the digestion and absorption of carbohydrates. These fibres are found in legumes, nuts and seeds, oatbran, psyllium husks, most vegetables, apples and pears.

• Eat wholegrain instead of white and refined products. Include wholegrain bread and brown rice in the diet
• Legumes, nuts and seeds are low GI and low GL. The nuts and seeds also contain essential good oils if eaten raw.
• Supplement the diet daily with psyllium husks and/or oatbran.
• Eat 5 serves of vegetables and/or salad a day, especially green, red, orange, blue coloured. These contain vital antioxidants as well as fibre.

Protein and fat
Eat some protein and good fat with each meal as this will delay stomach emptying and therefore slow down the digestion and absorption of glucose. Good sources of protein are fresh fish, canned tuna, salmon or sardines, soy products such as tofu and tempeh, dairy products such as yoghurt and low fat cheese, sheeps' and goats' milk cheese or yoghurt, organic chicken, lean red meat, a combination of legumes, wholegrains, nuts and seeds for vegetarians. Dietary fat includes flaxseed oil, extra virgin olive, avocados, nuts and seeds.

Garlic and onions
Onions and garlic contain sulphur compounds that have been shown to decrease blood sugar levels [ 1 & 2 ]. They also contain beneficial antioxidant compounds.

Sweetners
If sweeteners are needed try Stevia, a herbal sweet extract from a plant that is about 100 times sweeter than sucrose but has no effect on blood glucose levels. It is able to increase glucose tolerance [ 3 ] and can be used in the management of diabetes to lower blood glucose levels [ 4 ]. Take it before meals in a little water, and use in tea or coffee.

Xylitol is another sweetner with a very low Glycaemic Index (7). It is a naturally occurring sweetner. It has the same texture as sucrose and can be substituted in cooking.

Stomach acidity
Higher levels of stomach acid lowers the Glycaemic Index of foods. Acidity in the stomach slows down gastric emptying into the small intestine, and glucose absorption into the blood is delayed [ 5 ]. To increase acidity use fresh lemon juice or apple cider vinegar. You can take 5 mls in a little room temperature water before meals, or mix them with olive oil to make a salad dressing.

Proprionic acid and lactic acid have same affect [ 6 ]. Lactobacillus and bifidobacterium produce these acids on fermentation of carbohydrate. Sourdough bread also produces these acids. Country Life Performax is a bread that is made from sour-dough with a low Glycaemic Index.

Other
There may be a link between certain proteins found in cows milk and the development of Type 1 diabetes in infancy. Certain proteins may trigger an auto-immune response. This has generated an interest in the profiles of proteins in milks from different cows. A2 milk from Jersey cows is free from the protein thought to trigger the auto-immunity.

SUPPLEMENTAL SUPPORT FOR DIABETES MELLITUS

• Supplement with acidophilus and bifidus as these produce proprionic and lactic acid to delay glucose absorption into the blood.
• Antioxidants are necessary for reducing the risk and complications associated with type 2 diabetes [ 7 ]. Take spirulina on a daily basis as it is rich in antioxidant vitamins and minerals, essential fatty acids and amino acids, which makes it one of natures Superfoods.
• Chromium is a mineral that is part of ‘glucose tolerance factor’, a cofactor in insulin activity. It is needed to increase cell sensitivity to insulin. The richest dietary source of chromium is Brewers Yeast.
• Use a protein powder such as Health Directions Syndrome X Powder. It contains chromium needed to make ‘glucose tolerance factor’. Protein helps regulate blood sugar levels and reduce high insulin levels. Replacement of poor dietary carbohydrate with protein improves weight loss [ 8 ]
• If obesity is an issue, follow the guidelines in the weight-loss section

FOOD IDEAS AND LIFESTYLE TIPS

SMOOTHIE	SALAD DRESSING
250 mls soy milk ½ banana Serve of Syndrome X powder 1 teaspoon probiotic acidophilus and bifidus 1 teaspoon brewers yeast (optional for extra chromium) 1 tablespoon ground L.S.A. 1 teaspoon spirulina powder Blend together	1 part apple cider vinegar 1 part flaxseed oil 1 part extra virgin olive oil Black pepper to taste

• Exercise is a very important lifestyle aspect for diabetics. It can help increase cell sensitivity to insulin and control weight.
• If aches and pains restrict movement, then exercise classes in water such as aqua aerobics need to be considered. Contact your local swimming pool.
• Aim for 30 minutes of exercise five times a week. It doesn’t need to be strenuous, brisk walking is fine.
• If it is difficult to organise time to leave the house and exercise, consider buying or hiring equipment such as an exercise bike or treadmill at home. Exercise can then be done whilst you are reading a book or even watching your favourite television shows.
• Stress increases output of adrenalin from the adrenal glands, which increases blood sugar levels. Find ways to control stress through yoga, meditation, sport or gardening.

[ 1 ] Sheela, C.G. Augusti, K.T., Antidiabetic Effects of S-allyl Cysteine Sulphoxide Isolated from garlic, Indian J Exp Biol 30 (1992): 523-26 [ 2 ] Sharma K.K. et al. Antihyperglycaemic Effect of Onion: Effect on Fasting Blood Siugar and Induced Hyperglycaemia in Man, Ind J Med Res 65 (1977): 422-29 [ 3 ] Landry, S. T., et al. Stevia wonder. Mother Nature’s Health Journal Biweekly Newsletter. 3(1), 2000 [quoted in In-Tele-Health © 2002 (from Hyperhealth CD-ROM)] [ 4 ] White, J. R., et al. Oral use of a topical preparation containing an extract of Stevia rebaudiana and the chrysanthemum flower in the management of hyperglycemia [letter; comment]. Diabetes Care. 17(8):940 [ (quoted in In-Tele-Health © 2002 (from Hyperhealth CD-ROM)] [ 5 ] Brand-Millar, Prof., J., et. al. The New Glucose Revolution, 3rd ed., 2002, Hodder, Australia [ 6 ] Brand-Millar, Prof., J., et. al. The New Glucose Revolution, 3rd ed., 2002, Hodder, Australia [ 7 ] Ruhe R.C. McDonald RB, Use of antioxidant nutrients in the prevention and treatment of type 2 diabetes, J Am Coll Nutr 2001;5:363S-9S [ 8 ] Stov A.R. et al, Randomised trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. INt J Obes Relat Metab Disord May 1999 23 (5):528-36

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