Stop Diabetes in its Tracks

Posted June 25, 2008 at 12:00 PM by Kathleen Blanchard

Section: Her Health, Her Motivation, Her Nutrition, Diet Myths, Healthy Eating

According to studies, women who eat a high glycemic index (GI) diet are especially susceptible to the development of type 2 diabetes. A newer study also shows that high GI and glycemic load (GL) diets are linked to the development of colorectal and endometrial cancer.  Pre-diabetes and diabetes are becoming a major global health problem, but with smart eating, you can greatly reduce your chances of developing insulin resistance, which leads to diabetes.

Insulin provides fuel to the body. Balancing the amount of insulin delivered to the cells through diet helps control appetite and obesity, enables us to manage cholesterol and triglyceride levels, and aids in the prevention of cardiovascular disease.

When we eat carbohydrates, our digestive system turns them into sugar, used by the body to meet our immediate energy needs.  The rest is stored for later use. If we eat the wrong type of carbohydrates (those high on the GI index), blood sugar levels rise once the carbohydrates are broken down into sugar, and insulin levels soar. Proteins and fats have a delayed effect on insulin production.  Understanding the process provides help when choosing carbohydrates, and balancing meals that limit vicissitudes of blood sugar levels. You’ll also feel more energized as blood sugar levels fluctuate less throughout the day.

Some basic rules when making food choices: Processed, and white foods have a higher glycemic index (GI) – white rice, white breads, white pasta, white sugars and potatoes are a few of the most commonly consumed foods that increase insulin production. (No wonder we “crash” after eating donuts). Some foods that you might think have a high glycemic index, may actually be beneficial, and vice versa.  For instance, one minute oats have a glycemic index of 92 – a GI of 70 is high. While oats are usually a healthy choice, the one-minute variety means they are refined and have lost their nutritional value.

High protein foods can help balance insulin levels.  Nuts, high fiber foods, seeds and lean meats carry low GI scores.  Free range, organic meats are richer in Omega 3’s. Grain fed meat results in high levels of Omega 6, more fat, and virtually no Omega 3’s.

Eat complex meals.  Meals and snacks should have a combination of protein, grains, vegetables and fruit to keep blood glucose levels stable. You should combine high GI foods with low GI foods for optimal health. What you eat at one meal, can affect the next, so make sure each meal is “complex”. Proper eating, with a focus on balance really can help you stop diabetes in its tracks. Visit the Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values—2002 for a list of foods and the body’s response to blood sugar levels. There’s even more you need to know, involving glycemic load (GL), found at the above referenced website.  Foods that are lowest in glycemic index produce a lower glycemic load, generally speaking, but I encourage you to learn more.

Kathleen is a Registered Nurse – visit her blog for health news and tips for well-being.