Diabetic Food Myths Busted
Diabetes is a chronic condition that occurs when you have too much sugar in your blood. There are 2 main types of diabetes: type 1 and type 2. Both can be managed through diet and exercise.
For people with diabetes, managing the condition is no cakewalk. Even the smallest of mistakes can have major consequences. That’s why it’s important to get your facts straight when it comes to managing diabetes.;
Heres the thing about diabetes diet myths, they are everywhere. You could be reading a blog post or an article. Even worse, you could be learning it from somebody else, who learned it from somebody else. Its basically misinformation that has been passed down.;
Diabetes food myths are very powerful, powerful enough to keep you spending money on something that may not really help. Diabetes is a disease that you should be aware of, but it shouldnt take over your whole life.
How Does Too Much Sugar Affect Your Body
Chances are you already know that eating too much sugar isnât good for you. Yet youâre probably still overdoing it. Americans average about 270 calories of sugar each day, thatâs about 17 teaspoons a day, compared to the recommended limits of about 12 teaspoon per day or 200 calories.
Sugary drinks, candy, baked goods, and sweetened dairy are the main sources of added sugar. But even savory foods, like breads, tomato sauce, and protein bars, can have sugar, making it all too easy to end up with a surplus of the sweet stuff. To complicate it further, added sugars can be hard to spot on nutrition labels since they can be listed under a number of names, such as corn syrup, agave nectar, palm sugar, cane juice, or sucrose.
No matter what itâs called, sugar is sugar, and in excess, it can negatively affect your body in many ways. Hereâs a closer look at how sugar can mess with your health, from head to toe.
The Insulin Resistance Can Progress To Type Ii Diabetes
When our cells become resistant to the effects of insulin, the beta cells in our pancreas make more of it.
This is crucial, because chronically elevated blood sugars can cause severe harm.
Eventually, as insulin resistance becomes progressively worse, the pancreas cant keep up with the demand of producing enough insulin to keep blood sugar levels down.
At this point, blood sugar levels;skyrocket;and a diagnosis of;type II diabetes;is made.
Given that sugar can cause insulin resistance, it is not surprising to see that people who drink sugar-sweetened beverages have up to an;83% higher risk;of Type II diabetes .
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Sugar Is Falling Diabetes Is Rising
It has become fashionable in recent years to blame sugar for health problems, to the neglect of other important contributors. Sugar consumption has actually been falling in the U.S. since 1999, when bottled water and sugar-free beverages began to edge sodas off the shelf. At the same time, consumption of cheese and oily foods has steadily increased, as has diabetes prevalence. This suggests that something other than sugar is driving the diabetes epidemic.
Do Not Eat Foods With High Salt Content
People with high blood pressure should not eat salty foods. According to the recommendations of doctors, a person should only eat less than 5g of salt / day. The sodium present in table salt causes the secretion of more cell fluid, causing the heart to beat faster and increase blood pressure.
In addition, people with hypertension should not eat pickled dishes such as kimchi, pickled Brussels sprouts, Dill Pickles These are also not good foods for people with hypertension because pickled dishes contain high sodium content.
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Sugar Raises Your Cholesterol And Gives You Heart Disease
For many decades, people have blamed saturated fat for heart disease which is the #1 killer in the world.
However new studies are showing that;saturated fat;is harmless .
The evidence is mounting that sugar, NOT fat, may be one of the leading drivers of heart disease via the harmful effects of fructose on metabolism .
Studies show that large amounts of fructose can raise triglycerides, small, dense LDL and oxidized LDL , raise blood glucose and insulin levels and increase abdominal obesity;in as little as 10 weeks;.
These are all;major;risk factors for heart disease.
Not surprisingly, many observational studies find a strong statistical association between sugar consumption and the risk of heart disease .
For sugar-free treats please check out Desserts section at Nutriplanet Health Hub.
What Is The Recommended Quantity Of Fruits
Depending on the total number of carbohydrates that you intend to take as per your condition and your doctors recommendations, the following is the recommended quantity of fruit for you:
- If you are looking forward to maintaining a keto low-carb diet, you should perhaps take in less than 20 grams in a day. You should eat just a few berries in a days time.
- If you are looking forward to maintaining a moderately low-carb diet, you should perhaps take in around 20 grams to 50 grams in a day. This means that you should not eat more than a fruit in a day.
- Finally, if you are looking forward to maintaining a liberal low-carb diet, you should perhaps take in somewhere around 50 grams to 100 grams in a day. This implies that you should not eat more than two to three fruits in a days time.
While the above are the main recommendations for the amount of fruit that you should eat in one day, you should devise an overall meal plan to ensure that you can fit in the carbohydrates you get in fruits to the overall recommended amount of carbohydrates to lower the risk of developing diabetes and the other related complications.
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Youre Tired All The Time
Al have proved that oral intake of curcumin at a dose of 500mg/day for days prevents progression of diabetic kidney disease. It leads to the loss of sensation and in turn, infection in foot develops upon an attempt to fit in the regular shoes that cause blisters and callus, and one cannot feel them. A study published in the Journal of Diabetes Research, 2016 reports that topical application of curcumin normalizes wound healing in diabetes. Curcumin exerts anti-obesity action where it not only prevents fat deposition and growth of fat tissue but also reduces inflammation and oxidative stress. Turmeric, as a part of the herbal formulation, helps lower cholesterol in type 2 diabetes patient. Cholesterol metabolism is affected in type 1 as well as type 2 diabetes.
At first, glucose levels may rise, but then they can fall and remain low as long as 12 hours after drinking. The roller coaster effect can be reduced if the person eats food when drinking alcohol. Alcoholic drinks can also contain a lot of carbohydrates. The American Diabetes Association suggests a woman should drink only one alcoholic beverage per day, and they suggest no more than two per day for men.
Although it sounds contradictory, sleep can both raise and lower glucose levels. Our bodies experience a cycle of changes every daycalled a circadian rhythmwhich naturally raises blood sugar levels at night and when a person sleeps. These natural blood sugar elevations are not a cause for concern.
How Refined Sugars Are Linked To Diabetes
The relationship between refined sugars and diabetes can be complicated. The direct effects of refined sugars include blood glucose spikes and liver insulin resistance, but there are also many interrelated secondary effects.
Diets high in refined sugars are clearly linked to obesity, cardiovascular disease, and type 2 diabetes, resulting from a rapid rise in blood glucose values that can overwhelm your liver in the post-meal state, resulting in fat and cholesterol synthesis in your liver.
Obesity, in turn, leads to a higher risk for insulin resistance, which is the underlying cause of prediabetes and type 2 diabetes. But this relationship is not always a direct cause-and-effect relationship.
The big picture is whats important to understand: a diet high in refined sugar is a strong risk factor for weight gain, obesity, cardiovascular disease, and type 2 diabetes whereas a diet high in natural sugar from whole carbohydrates decreases your chronic disease risk.
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Foods You Absolutely Should Not Eat If You Have High Blood Pressure
High blood pressure is a common disease today. Hypertension can be the cause of dangerous complications such as cerebrovascular accident, myocardial infarction, kidney failure, loss of vision., even leading to death. Nutrition for people with high blood pressure is also a top concern today. So what should people with hypertension not eat?.
Refined Sugars Obesity Diabetes And How They Relate
Coming now from the perspective of two, very different types of sugars, the question should instead be which sugars can potentially cause diabetes?
And the answer is clear refined sugars increase your risk for diabetes, while natural sugars from fruits, vegetables, legumes, and whole grains actually help reduce your risk for diabetes.
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Whats Considered Normal Blood Sugar
What doctors consider to be normal blood sugar depends on your medical history and when the last times you ate something and exercised were. Blood sugar is measured in terms of milligrams of sugar per dL of blood, and measurements are most often taken in the morning after youve been fasting through the night.
The following blood sugar measurements are considered healthy and normal according to health authorities, including the American Diabetes Association:
- If youre generally healthy and you havent eaten anything in the past eight hours , its normal for blood sugar to be anything between 7099 mg/dL .
- If youre healthy and youve eaten within the past two hours, its normal for blood sugar to be anything;less than 140 mg/dL.
- If you do have a history of diabetes, fasting glucose should ideally also be below 100 mg/DL, which might need to be managed through the use of insulin. Its also considered healthy to have levels between 70130 prior to eating.
- If you have diabetes and youve eaten in the past two hours, the goal is to have blood sugar below 180 mg/dL.
- If you have diabetes, you want to keep blood sugar between 100140 mg/dL prior to bedtime and at least 100 mg/dL prior to exercising.
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You Have To Give Up Desserts If You Have Diabetes
MYTH. You could:
- Cut back. Instead of two scoops of ice cream, have one. Or share a dessert with a friend.
- Consider using low-calorie sweeteners. Keep in mind, there might be a few carbs in these.
- Expand your horizons. Instead of ice cream, pie, or cake, try fruit, a whole wheat oatmeal-raisin cookie, or yogurt.
- Tweak the recipe. For instance, you can often use less sugar than a recipe calls for without sacrificing taste or consistency.
Can Eating Too Much Sugar Cause Type 2 Diabetes
Olivia Yang was stunned when she learned she had type 2 diabetes six years ago, when she was 19.;Her doctor was shocked, too. In fact, herphysician tested her twice to be sure there wasnt some mistake. Yang wasyoung, had a normal weight for her 5-foot-2-inch frame, and didnt considerherself a particularly bad eater. She certainly;didnt seem like someone at risk.
Now a;new study may hint at why some patientsend up with type 2 diabetes or prediabetes even when they dont appear to haveall of the typical risk factors such as age,;obesity, and an unhealthy diet.
Yang learned of her condition sophomore year of college.Shed gone for a;physical ;a requirement in order to begin working outwith a fitness trainer ;but her A1C blood test came back abnormally high,indicating diabetes. An A1C test tells a persons average blood sugar levelover the past few months.;
More specifically, an A1C;test measures what percentageof your hemoglobin a protein in red blood cells that carries oxygen iscoated with sugar. Its used to diagnose type 1 and type 2 diabetes and to;keeptabs on how a person is managing their condition over time.
Normal readings land below 5.7 percent. The range forsomeone with prediabetes falls between 5.7 and 6.4 percent and indicates a highrisk of developing diabetes. Anything higher is considered diabetes.
After the diagnosis, though,;she realized shed had symptoms for a while.;
The sugar factor
Overloading The Liver With Fructose Can Cause Non
When fructose gets turned into fat in the liver, it is shipped out as VLDL cholesterol particles.
However, not all of the fat gets out, some of it can lodge in the liver.
This can lead to;Non-Alcoholic Fatty Liver Disease;, a growing problem in Western countries that is strongly associated with metabolic diseases .
Studies show that individuals with fatty liver consume up to 2-3 times as much fructose as the average person .
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Food Myths About Diabetes
Many people with diabetes are confused about the foods they eat, often making unhealthy food choices because they rely on myths rather than facts. Here are 6 common food myths to help correct this problem:
Myth 1: A Person With Diabetes Should Avoid Sweets At Any Cost
The key is to enjoy small amounts of sweets in moderation or so to say, at one time. Consider limiting other carbs in your diet to make up for any cheat day. You may also consult your doctor about how much sugar can fit into your meal plan.
Myth 2: A Person With Diabetes Must Follow Strict Diet
Following a healthy and balanced diet should be the priority rather than making a strict diet plan. Eating healthy foods from all food groups is the key to successfully managing diabetes. Eating diabetes-friendly food and working out regularly to stay physically active may help you control your blood sugar levels, blood pressure and even cholesterol.
Myth 3: Eating Sugary Foods Cause Diabetes
Diabetes occurs when the body is unable to produce enough insulin or does not use it properly. Eating too many sweets or sugary foods may lead to weight gain and obesity has been linked to triggering type 2 diabetes. Diabetes can also be caused by genetic or poor lifestyle habits.
Myth 4: People With Diabetes Can Eat Starchy Foods
Myth 5: People With Diabetes Should Avoid Fruits
Myth 6: People With Diabetes Should Eat Bitter-Tasting Food to Lower Blood Glucose Levels
You Need To Eat Special Diabetic Meals
MYTH. The foods that are good for people with diabetes are also healthy choices for the rest of your family.
With diabetes, you do need to keep a closer watch on things like calories and the amounts and types of carbohydrates, fats, and protein you eat. A diabetes educator or dietitian can show you how to keep good records.
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Eat Smaller More Frequent Meals Throughout The Day
Think breakfast, snack, lunch, snack, dinner and well, yes, maybe another snack!
Large, infrequent meals will cause bigger shifts in blood sugar, than smaller more frequent meals. This means smaller portions throughout the day with simple snacks will help maintain steadier blood sugar levels. Be prepared, plan your meals and bring snacks with you.
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Can Eating Too Much Sugar Cause Diabetes
Q: Does eating too much sugar cause diabetes?
This is a question I hear often from my patients. Sugar itself is not the culprit when it comes to diabetes. However, eating too much sugar can lead to obesity, which is a major risk factor for developing Type 2 diabetes and other diseases. Eating a healthy diet and maintaining an active lifestyle are key to preventing Type 2 diabetes, especially if you have a family history of the disease.
Here are some other common questions I hear;from my patients.
Q: Whats the difference between Type 1 and Type 2 diabetes?
Type 1 diabetes is a genetic disease that is not preventable. Symptoms typically begin in childhood or young adulthood. With Type 1, the bodys immune system destroys the cells that release insulin, eventually eliminating insulin production from the body. Without insulin, cells cannot absorb sugar , which they need to produce energy.
Type 2 diabetes typically occurs in adulthood, though more children are being diagnosed every year. The body has too little insulin or cannot use insulin effectively. Type 2 can be prevented or delayed with a healthy lifestyle, including maintaining a healthy weight, eating sensibly, and exercising regularly.
Q: I was just told I have prediabetes. Do I have anything to worry about?
Q: Are people with diabetes more likely to get a cold or the flu?
Q: Can people with diabetes eat sweets or chocolate?
Have a question for a doctor?;Submit;it here.
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Investing In Ones Health Is The Best Investment They Can Make
;;The Alberta Diabetes Foundations mission is to raise strategic funds and awareness for innovative research for the prevention, treatment and cure of diabetes across Alberta. For more than 30 years, the Alberta Diabetes Foundation wouldnt have done it without the continuous support from our audience. This month we would like to highlight the tremendous support of a fit fun father, Michael Sobkiw.;
;; Michael Sobkiw, 42 is a personal trainer, newly certified nutrition coach, and Fit Fun Father podcasthost. Fit Fun Father podcast is a platform where Sobkiw shares his journey from overcoming an unhealthy physical state to a fit fun father lifestyle that revolves around maintaining a healthy mindset and physical health. It is an outlet through which he can educate others about the importance of physical fitness, which includes topics such as exercise, nutrition, helping parents get in shape, healthy life choices, and more.
;; Couple of years ago, Sobkiw suffered from being overweight and found himself engaging in an unhealthy lifestyle post-separation from his ex-wife. He struggled with understanding the causes of being unhealthy and what impact it was having on his life. For example, not being able to move properly, having ailments, feeling lethargic throughout the day, experiencing joint problems, and acid reflux are some of the health issues he struggled to pull through.