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Diabetes Diet - prevention and management
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Type 2 Diabetes is a disease of diet and lifestyle with an estimate of 80 - 97 percent of cases induced by over-consumption of food and insufficient activity. The consumption of excess body fat plays a serious role in diabetes, however, it has been found that the distribution of the fat is also an important factor. People who's excess bodyweight concentrates around the abdomen area and in the upper side of the body are more prompt to be diagnosed with the disease than people who's weight settles around legs and hips.
Studies have shown that vegetarians are considerably less likely to develop type 2 diabetes than non-vegetarians. Important dietary factors can help explain the advantage of vegetarians while preventing and managing the disease; they tend to have higher intake of fiber and much lower intake of fats, both of these factors can help improve the body's sensitivity to insulin.
Fruits and Legumes:
We can maximize prevention of type 2 Diabetes or even manage it optimally by just consuming the right amount of calories to achieve and keep a healthy bodyweight. While managing the disease, we must consider the wide variety of unprocessed plant-based foods as the foundation of our diet. Legumes should be included in our daily diet as they represent an essential element to keep blood sugar under control. Fruits must be the based of our sugar intake since they offer a higher nutritional value and have a less effect on blood sugar than simple processed sugars.
Healthy source of fats:
The healthiest sources of fats are seeds, olives, avocados and nuts, Since these aliments are high in calories, the intake of these must be controlled and moderate. Omega-3 fatty acids also help keep Diabetes under control based on their effect on lowering triglycerides, slightly reduce blood pressure, regulating blood clotting and reducing abnormal hearth rhythms. For more information on Omega-3 and Type 2 Diabetes, please read this detailed article. (pdf)
Fiber, Fiber, Fiber...
The American Heart Association recommends 15-22 grams of fiber per 1000 calories per day, but the average American only consumes about 12 grams. Eating fiber is extremely important to manage Type 2 Diabetes, the properties of fiber include delaying the absorption of sugar into the blood stream, this reduces the risks of blood sugar levels from peaking out of control; it helps making you feel full longer and displaces “empty calorie” foods. Furthermore, Fiber helps lower blood cholesterol levels, which poses higher risks of heart disease if you are a diabetic.
Keep in mind that too much fiber is also not favorable, excess amounts of fiber can reduce the absorption of important minerals like calcium, iron and zinc. For more information about recommended intakes of certain nutrients, please read this document form the Institute of Medicine.(pdf)
Diabetes diet
Ok, so fiber is good but what about intestinal gas?
Gas is a normal intestine function, it is the result of intestine bacteria releasing by-product (hydrogen, methane, carbon dioxide etc..) from the utilization of indigested carbohydrate (fiber) after fermentation. Fortunately, there are ways to control high production of gas by just following these simple steps:
- Have a gradual fiber intake throughout the day so the body has time to adapt. Don't get it all at once
- Eating enough beans can encourage more intestinal bacteria growth, thereby reducing gas production
- Do not overeat, overeating increases the amount of food that goes into the intestines, therefore causing gas
- Eat lentils, split peas and other small legumes instead of large beans which seam to increase the problem
Eat more grains:
Changing your regular intake of refine grains for whole grains can help control Type 2 Diabetes. Make an inventory of your frequent refined grain intake and start to slowly replacing these with the whole type. Some people prefer to eat whole grain cereal and later on eat refined flower pasta. The final outcome should be to replace all refined grain intake with the whole type. For more information on whole grain, please read this detailed document. PDF)
References:
* Journal of the American Dietetic Association.
*Institute of Medicine
*http://www.portchatham.com/text/BenefitsofOmega3.pdf
*Kansas State University, Agricultural experiment station and cooperative experiment extension |
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Posted on 12/10/2007 12:54:45 AM by
Jovanky De Los Santos
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About The Author:
I am the founder of 9Searches.org. An SEO certified professional, MCSE, CCNA and manager of a technical support department at LexisNexis (US). I bring lots of experience in SEO and traffic management as well as web design and development. |
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Ha, first time I see an article about eating fiber and covering the gas piece. Many recommend eating lots of fiber but leave to the imagination how to deal with the gas associated with it. Great information, Jovanky. I didn't know you were a vegetarian.
Posted by: Julia Venitez, on: 12/10/2007 5:04:11 PM
Rated: 5
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