The Physical Toll of Diabetes

As we near the end of another year, let’s address the chronic disease of diabetes, since it has an impact on so many families in the U.S. The diabetes statistics are sobering. According to the Centers for Disease Control and Prevention 28.7 million people are diagnosed with diabetes. But another 96 million adults, aged 18 years and older, have pre-diabetes, and they are positioned to move into diabetes if they do not actively make some lifestyle changes. In the pre-diabetes group 26.4 million are 65 years and older.

The goal for all three types of diabetes: type 1, type 2 and pre-diabetes, is the same: maintain stable blood glucose levels to prevent health complications.

Chronically high glucose may cause:

• Inflammation of tissues, blood vessels, and organs
• Cardiovascular disease, strokes, nerve damage, kidney disease, and eye damage

Eating carbohydrates foods, which turn into glucose, will not cause diabetes, even though they have the greatest impact on glucose levels. Carbohydrate foods contain many nutrients that are beneficial to our overall health including vitamins, minerals, phytonutrients, and fiber. You will find carbohydrates in

• Fruits
• Non-starchy vegetables such as green beans, broccoli and greens
• Starchy vegetables such as white and sweet potatoes, corn and green peas
• Legumes
• Grains including oats, rice, pasta, and quinoa
• Milk and yogurt

What is important for achieving and maintaining good blood glucose control is a balance and healthful selection of carbohydrate foods, not the omission of them. Tips to avoid sharp rises and continually elevated glucose levels:

• Add protein and fat to your meals to balance with the carbohydrates. This will slow down the digestion process, resulting in a gradual release of glucose into the blood steam.
  • Ex: Oatmeal made with milk, topped with nuts and berries
           Chicken salad (with mayo) on whole-grain bread + cup of vegetable soup
• Select high fiber carbohydrates to include at each meal: fresh fruit, vegetables, legumes, and whole-grains. Strive for 25-35 grams of dietary fiber daily. High fiber foods take longer to digest, slowing the blood glucose rise.

There are other tips to have gradual glucose rises after eating vs sharp spikes:

• Establish a mealtime and snack routine so that the body receives food at regular times.
• Eat dinner at least three to four hours before bedtime so that the food can completely digest before going to bed.
• Enjoy a short walk after meals, especially after the late-day meal; this will help even out the glucose rise, avoiding a spike. This is a really good tip if you eat a larger meal than normal.
• Having a nutrient balance with snacks is also important for blood glucose control: pair a fresh fruit with a handful of nuts; Triscuit crackers with slices of cheese; Greek yogurt with berries.

Achieving blood glucose control is all about balance, a variety of healthful foods in moderate portions, and regular timing with meals so that the body has a good routine for digesting and metabolizing food and nutrients. Additional info: www.diabetes.org.