Diabetes is everywhere. Almost everyone knows someone who is inflicted with this non-communicable disease. If diabetes mellitus isn’t contagious, then why is it affecting so many lives?
Diabetes can be caused by a faulty immune system resulting to an autoimmune disease known as Type 1 diabetes mellitus. This condition renders the body unable to produce the hormone insulin which acts as a carrier of sugar or glucose from the blood into the cells to be utilized as energy or burned in the form of calories. Therefore an individual with type 1 diabetes will require insulin shots.
The more common type of diabetes is type 2 which is lifestyle related. Quit blaming your genes. There are people who have a genetic predisposition to cancer and don’t even get cancer. Therefore, you have the ability to avoid being a diabetic even if it’s in your genes. Epigenetics is an emerging field in science that focuses on manipulating one’s environmental factors to prevent an individual from manifesting his or her genetic predisposition to specific illnesses. These environmental factors include, but are not limited to diet, physical activity, behavior, and more.
Oftentimes we wrongly accuse carbohydrates as the culprit in elevated blood glucose level. It is not the rice’s fault that your blood sugar is rising. It’s your fault for eating too much of it and not choosing the right types of carbohydrate sources that could lower your blood glucose level.
Carbs weren’t created equally. If you think that carbs are all bad then it is like saying that lollipops are the same as legumes. Both are sources of carbs. However, legumes like soybeans and other carbs sources like whole grains (ex. quinoa, oat, brown rice), vegetables, and fruits contain not only natural sugars but also fiber that helps in blood sugar control. Fiber also acts as food for the beneficial bacteria in your gut. Furthermore, these wholesome carbs contain phytochemicals or plant nutrients that decreases the body’s inflammation, act as antioxidants, and promote repair of cells.
On the other hand, refined carbs like the lollipop and other highly processed carbs like instant beverages, instant noodles, cookies, pastries, white bread and the like are laden with sugar and devoid of phytochemicals and fiber thus causing blood sugar levels to increase especially when consumed regularly.
Simply put, choose your carbs wisely. Avoid refined carbohydrates and consume wholesome, minimally processed food. That includes fresh fruits. While fruits contain fructose, a simple sugar, it is still important to incorporate this in your diet because of the vitamins, minerals, fiber and phytochemicals that are vital to your health. Don’t worry about your blood sugar rising. The soluble fiber from fruits will help slow down digestion and regulate not only blood glucose but also cholesterol. Another form of fiber in fruit is the insoluble fiber which helps regulate bowel movement and improve the transit of food in the digestive system. As for all food sources with the exception of vegetables, however, portion control is a must!
Another aspect of your diet that messes up with your blood sugar level is the consumption of animal-based products. Most especially red meat (pork, lamb and beef), egg, dairy products like milk and cheese and sadly, even fish. Even though the studies were specific with these animal- based products, I would add poultry and other meat sources to this list as all animal-based protein sources are pro-inflammatory in nature because they don’t contain phytochemicals and fiber that are unique to plant food sources enabling them to quell inflammatory reactions in the body. Animal food sources don’t possess what it takes to neutralize toxic free radicals in the body that damages cells. Thereby causing illnesses. But meat don’t contain carbs, you say. How can it increase the blood sugar level?
When your digestive system begins to break down meat, bacteria in your gut or intestines produce a chemical known as trimethylamine (TMA). This is converted into trimethylamine-N-oxide (TMAO) by the liver. Long term exposure to TMAO, meaning regular and long-term consumption of food sources that promote the production of TMAO, will damage beta cells in the pancreas. Beta cells are responsible for producing the hormone insulin needed to regulate blood glucose. If you can’t be a vegetarian or vegan, aim to be plant-predominant. You can occasionally have smaller portions of animal food sources and get your nourishment mostly from whole food, minimally processed food and fresh produce.
Lastly, your blood sugar isn’t going down because you are eating too much fat. Think fast food, cream in your coffee, milk in your tea, oil used in cooking, butter on bread, processed snacks like chips, chocolates, pastries, pizza, and more. Fat don’t have carbs, right? How can it cause diabetes?
You have two fat sources. From your diet and the stored fat in your body, which is high among individuals who are non-athlete overweight and those with obesity. Fat in your blood stream like triglycerides can build up in skeletal muscles. This will wreak havoc with insulin-signaling processes by producing toxic chemicals and free radicals. The fact is, fat interferes with how your body uses insulin. That’s why, if you have diabetes, the first thing you should do is to lose body fat by getting proper nutrition from a wholesome predominantly plant-based diet, getting adequate sleep (stress increases the hormone cortisol that increases fat storage and spikes in blood glucose), and being regularly physically active. It’s no use getting insulin shots if your cells are resistant to it.
Don’t believe the lie that diabetes is incurable. I have been in private practice for over two decades and I have witnessed patients able to get off medications, maintain normal blood glucose and lipid levels by being committed to nourishing their bodies properly, physically active and mindful of their mental, spiritual and emotional well-being. There is hope for you.
When it comes to your health, don’t take chances. Let a health professional take care of you—a registered nutritionist dietitian instead of Dr. Google. Beware of pseudo nutritionists and quack doctors too!