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More Useful Diabetes Resources
Included below are several Diabetic resources you may find beneficial. We invite you to spend a few minutes reviewing them. We are firm believers that, the more you know about the Diabetic condition, and the more you know about the resources that are available to assist you, the more control you will personally have in beating Diabetes.
Resources below include:
1.) Two of the best foods for Diabetics (these might surprise you)... 2.) High blood sugar in the morning - What does it mean?... 3.) The importance of breakfast for Diabetics... 4.) Understanding your A1C test results... 5.) Type 2 Diabetes and weight loss. 6.) National Diabetes Fact Sheet.
The Perfect Food For Diabetics?
The Avocado - Bet You Didn't Know This... A noted Diabetes educator was once asked this question from one of his students:
"What one food will improve my health and the health of my family more than any other?"
The educator replied without a moment of hesitation, "THE AVOCADO," he said... "It's just about the perfect food."
The latest guidelines issued by the American Diabetes Association emphasize a diet rich in monounsaturated fat for improved diabetes control. That just happens to describe the Avocado fruit. Yes, just like the tomato, the avocado is a fruit - not a vegetable.
According to the guidelines, people with diabetes are no longer limited to a low carbohydrate, low fat diet, and may instead choose a higher monounsaturated fat diet that includes avocados and olive oil. On pages 70 through 120 of the Annual Review of Diabetes 2002, the American Diabetes Association in their report, "Evidence-Based Nutrition Principals and Recommendations for the Treatment and Prevention of Diabetes and Related Complications," recommends that carbohydrate and monounsaturated fat intake should account for 60 - 70% of calorie intake for people with diabetes, and 15 - 20% should come from protein.
The new American Diabetes Association guidelines also present evidence that a diet high in good monounsaturated fat can improve glucose tolerance and reduce insulin resistance, allowing for better control of diabetes.
The same educator mentioned above suggests, "Anyone with low or high blood sugar, or Type I or Type II Diabetes, can significantly regulate their blood sugars by eating liberal amounts of avocados."
Studies confirm this showing that avocados are an essential food for people with higher than normal blood glucose levels. Results for the Diabetes Prevention Program, a landmark clinical trial from the National Institute for Health released in August 2001, indicate that diet intervention and exercise conclusively slash Type 2 Diabetes risk by up to 58%.
What's the bottom line? If you're diabetic or pre-diabetic, and avocados aren't a part of your diet yet, it maybe a good idea to add them.
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Another Food That's Good For Diabetics
Most Type 2 diabetics and pre-diabetics aren't aware that red grapefruits are also a great food source for them.
Nutritional Benefits
Contrary to what you may have been told, the grapefruit doesn't only contain vitamin C which is commonly known to be protective against cold or flu. It is not just one nutrient that helps prevent a certain disease, but rather, the combination of several ingredients in it that does the trick. This is the kind of nutritional power that we can find only in our natural food.
This juicy fruit contains citric acid, natural sugars, essential oils like limonene, pinene and citral. It has high amounts of vitamin C, and smaller amounts of vitamin A, B complex, E and K.
In the mineral department, larger amounts of calcium, folic acid, phosphorus, and potassium are found. The nutritive phytonutrients of this voluptuous fruit - liminoids, flavonoids, lycopene and glucarates -help fight cancer and various diseases.
Health Benefits
When eating or juicing grapefruit, peel off the skin but leave as much rind intact as possible. Include the rind as it contains the highest amount of valuable bioflavonoids and other anti-cancer agents.
Acidity: Although grapefruit has a sub-acid taste, its juice actually has an alkaline reaction after digestion. This has a profound effect in the treatment of acidity in the digestive system that causes a host of other health problems.
Cholesterol: A certain compound found in grapefruit helps reduce the excessive production of cholesterol from the liver.
Diabetes: A diabetic can safely eat a grapefruit. In fact, more consumption of this fruit will help reduce the starches and sweets in the system. If you have a tendency towards diabetes, consume more grapefruit juice to prevent it. Red grapefruits are recommended.
Digestive disorder: This juice helps to promote digestion by increasing the flow of gastric juices. Eat the fruit together with its rind for its extra fiber that aids bowel movements.
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High Blood Sugar Levels In The Morning
Many people are wanting to know why their blood sugar level was high in the morning upon wakening, when typically (after fasting overnight, your blood sugar level would be lower in the morning. If this has also happened to you or a loved one, you may find this information useful.
You wake up in the morning and check your blood sugar before breakfast, and it's high - Higher than it usually is in the morning. What's going on? It could be one of two causes: Dawn Phenomenon or the Somogyi Effect.
Both can raise your fasting blood glucose levels in the morning, but for different reasons. Both occurrences are very similar in some respects and have to do with hormones that tell the liver to release glucose into your blood stream while you sleep. The difference is, why the hormones are released.
The Somogyi Effect is caused by having too much insulin in the blood during the night. This can happen to people who take long-acting insulin, and it can also happen if you didn't eat a snack before bed. The blood sugar drops while you are sleeping, and your body releases hormones to counteract the drop. The result? You wake up with a higher blood glucose level than you would like to see.
The Dawn Phenomenon happens because during the night, hormones are released that trigger the liver to put out glucose. If there is not enough insulin in the body to counteract this, then blood glucose levels rise during the night, resulting in a high reading in the morning.
How to tell the difference?
The only way to know for sure which one might be making your morning glucose levels high, is to wake up sometime between 2 and 3 a.m. for several nights in a row, and check your blood sugar. If you are low at that time, it could be the Somogyi Effect. If you are normal or high, then the Dawn Phenomenon may be the culprit.
What to do to counteract these events.
~ Try not to eat anything or drink anything other than water at least 2-3 hours before going to bed. If you do eat something, make sure that your snack before bed consists of more protein than carbs.
~ Let your doctor know what is happening. He or she may change your medication or insulin dosages.
~ If you're taking a health supplement to help lower your blood sugar, and it's been working effectively for you, you may want to consider taking the supplement a couple of hours before bedtime to help control your sugar level overnight. Of course, consult your health care provider first.
Additional ways to combat Dawn Phenomenon.
~ Exercising in the evening to increase your metabolism may help keep morning blood sugars in a better range.
~ Eat breakfast, even if your blood sugar is high. Eating something will actually shut down the Dawn Phenomenon process, and let your blood sugar return to normal.
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The Importance Of Eating Breakfast For Diabetics
You've probably read or been told that breakfast is the most important meal of the day. There is growing evidence that for Type 2 diabetics and pre-diabetics, this statement is even more relevant.
Eating breakfast may reduce risk of obesity, diabetes, heart disease
MIAMI, March 6, 2003 - People who eat breakfast are significantly less likely to be obese and diabetic than those who usually don’t, researchers reported today at the American Heart Association’s 43rd Annual Conference on Cardiovascular Disease Epidemiology and Prevention.
In their study, researchers found that obesity and insulin resistance syndrome rates were 35% to 50% lower among people who ate breakfast every day compared to those who frequently skipped it.
"Our results suggest that breakfast may really be the most important meal of the day," says Mark A. Pereira, Ph.D., a research associate at Children's Hospital in Boston and assistant professor at Harvard Medical School. "It appears that breakfast may play an important role in reducing the risk of type 2 diabetes and cardiovascular disease." Dr. Pereira says eating breakfast might have beneficial effects on appetite, insulin resistance, and energy metabolism.
According to the American Diabetes Association, to keep good energy and steady blood glucose readings, breakfast needs to be on your plate every morning.
Studies have shown increased mental ability when you eat breakfast. Breakfast skippers report irritability, fatigue, and restlessness. With only so many opportunities to get in all the nutrients you need each day, you will have a much harder time meeting your daily needs by skipping breakfast. Don't believe you'll lose weight if you skip breakfast. On the contrary, you'll probably overeat at the next meal, causing weight gain!
Gerri French, Registered Dietician, lists the following major obstacles to eating breakfast, along with some information and healthy meal ideas:
1. I'm too busy
It really doesn’t take long to eat a meal; the preparation is what requires time. The trick is to establish a routine and have a plan. It's okay to eat the same meal repeatedly; in fact, many people rotate two basic meals, depending on how much time they have in the morning.
2. I'm not hungry
Some people's stomachs do not easily accept food early in the morning, especially people who take many medications. It is not necessary to eat immediately after arising, but waiting more than one or two hours or until lunch is not desirable. Try a few nuts or a piece of cheese even if you don't feel hungry.
3. I wake up too late
If you need to leave your house without eating, bring a snack that you can eat either as you travel or at a break. Some easy on-the-go snacks are a few nuts, a cheese stick, some jerky, several grapes, a small banana or other small piece of fruit, a few crackers. Meal replacements are also helpful on those rushed mornings.
4. I don't like breakfast foods
That’s easy - don’t eat them. Eat leftovers, or heat up some soup, some beans, chicken salad, pasta, green salad with turkey or cheese, a meat or peanut butter and sugar-free jam sandwich.
5. My blood glucose is high
If you take insulin, by learning to adjust your rapid-acting insulin to match your blood glucose and the carbs you plan to eat, you should be able to eat breakfast. If you do not take insulin or oral medications, it will take time for your blood glucose to come down unless you are able to walk or do some physical activity. You may find that by eating some protein, high fiber, and healthy fat, your blood glucose may decrease more quickly and keep you satisfied.
Breakfast Ideas
For Hectic Days
These "ready to eat" or "heat and eat" foods require little to no preparation or cleanup.
Hardboiled egg with carrot sticks or tomato juice
Plain yogurt or carbohydrate-controlled flavored yogurt with sliced almonds
Whole grain toast or waffle with peanut butter
Meal-replacement drink: Choice DM, Glucerna, Carnation Instant Breakfast (no sugar added)
High-protein drinks
Lean Pockets
Weight Watchers Breakfast Meal
For Routine Days
These foods require minimal preparation, cooking and cleanup. To save even more time, purchase pre-cut vegetables and fruits.
Cooked eggs with avocado, black bean, or salsa
Cottage cheese and tomatoes, or fruit
Canadian bacon, or sliced cheese with vegetables
Soft tacos made with corn tortillas heated with leftover fish and vegetables
Egg salad or tofu-no-egg salad (prepared ahead) and cucumbers or rice cakes
Turkey and tomato or cheese and avocado wrapped in lettuce or in a sandwich
Whole grain cereals or whole grain oatmeal (see below for more details on why whole grain cereals are an excellent part of any breakfast for Type 2 diabetics)
For Leisurely Mornings
Try these meals on weekends or when you have a little extra time to cook.
Eggs scrambled with vegetables and avocado
Cottage cheese pancakes
Fresh-cooked turkey sausage with sauteed vegetables
Quesadilla (low-carb tortilla and cheese) with added vegetables
Main dishes made with eggs, such as quiche, frittata, eggs benedict, huevos rancheros
French toast with ricotta cheese and sugar free syrup
If All Else Fails, We Recommend The Following For Breakfast:
If you simply can't get into a regular routine of eating a healthy breakfast, purchase a whey protein meal replacement shake formula. You can find them at almost any health food store, and even some supermarkets. A canister, which will typically last at least 1 month, is relatively inexpensive. We also sell a great Whey Protein formula called Lean Complete. If you'd like more information, just let us know.
Simply mix and take your whey protein meal replacement when you wake in the morning. Once of the benefits of a protein drink is that it also helps to build muscle, and muscle of course, can help you burn fat quicker, which is a ggod thing if you're Diabetic and overweight.
Whole Grain Cereals - Their Importance For Diabetics
Although the findings of the study mentioned in the beginning of this section and presented at the American Heart Association's annual conference on Cardiovascular Disease Epidemiology and Prevention only looked at the importance of breakfast itself, these same researchers have previously investigated the best type of morning meal to protect against Type 2 diabetes and heart disease.
Their recommendation: A bowl of whole-grain cereal.
In a previous study, Dr. Van Horn compared whole grain cereal to other breakfast foods - including refined "kid" cereals, breads, and other carbohydrates typically consumed for breakfast. "Whole-grain cereals were the predominant food that had a positive association, whereas other foods did not," she says.
The researchers found that overall, nearly half of whites surveyed and only one in four blacks reported eating a daily breakfast. "We have started looking at what people are eating when they eat breakfast, which led to our finding that eating whole-grain cereal each day was associated with a 15% reduction in risk for the insulin resistance syndrome," lead researcher Mark A. Pereira, PhD, of Children's Hospital in Boston, says in a prepared statement.
In past research, published in 1999, Dr. Van Horn and her colleagues found that the fiber in whole-grain cereals may protect against obesity and heart disease by improving blood sugar and cholesterol levels. And last April, they also found that dairy foods may improve insulin resistance. Insulin resistance occurs when the body begins to lose its ability to respond the hormone insulin, which is needed to convert blood sugar to energy
"These whole-grain cereals provide a good quality source of dietary fiber that is difficult to get in other meals of the day because the concentration of fiber in whole-grain cereal is so much higher than you'd find in bread or other foods," Dr. Van Horn stated. "Perhaps the only other food that rivals it would be beans. So unless you're having minestrone at lunch, perhaps the only other way to get as much fiber as you can is in a bowl of whole-grain cereal."
Whole-grain cereals are particularly good sources of soluble fiber - the type associated with reduced risk of heart disease. That's because soluble fiber forms a gel-like material that prevents cholesterol and saturated fats from entering the bloodstream, where they can collect and form plaques on artery walls. The insoluble fiber in these cereals, meanwhile, helps keep bowel movement regular and may help reduce risk of colon problems.
These "heart-healthy" cereals list whole grain or bran as their first ingredient and contain at least 2 grams of dietary fiber per serving. Among the most fibrous choices are bran cereal and oatmeal, which contain at least 7 grams per serving - about one-quarter of the recommended daily intake. Dr. Van Horn says that whole-grain cereals, which are typically fortified, also contain hefty amounts of vitamins C, E and various B vitamins, as well as folic acid and various phytochemicals -- nutrients that have been implicated with reducing heart disease risk and other health problems.
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Diabetes Up, Obesity to Blame
Oversized Bodies Feeding Flames of Diabetes Epidemic
WebMD Medical News
April 20, 2006 - A recent study spells out why Americans suffer more diabetes than ever before: O-B-E-S-I-T-Y. There's a diabetes epidemic in the U.S. There's also an obesity epidemic. Could it be a coincidence? Not likely.
The new study, which included CDC statistician Linda S. Geiss, looks only at newly diagnosed diabetes cases. It shows that indeed, more and more people do have diabetes. And after accounting for other things that affect diabetes, the study shows that people with type 2 diabetes overwhelmingly tend to have one thing in common: Being obese or overweight.
"This study confirms that obesity is a major factor in the increase in diabetes," states Geiss.
Geiss and colleagues analyzed data collected every year from a national sample of some 31,000 Americans. In addition to detailed health and demographic data, each person was asked if he or she had ever been told by a health professional that they have diabetes.
From 1997 to 2003, there was a 41% increase in the incidence of diagnosed diabetes. In 2003, two out of every 1,000 normal-weight people had diabetes. In the same year, diabetes struck 18.3 out of every 1,000 obese people, and 5.5 out of every 1,000 overweight people... And that's just people who know they have diabetes. Many people with diabetes have not yet been diagnosed. Geiss and colleagues report their findings in the American Journal of Preventive Medicine.
Sadly, the problem has simply gotten worse since the study above was released in 2006. A study released in November 2010 by the health insurance giant, United Health Group, reported that unless we do something to stem the tide of Obesity and Diabetes in America, by 2020 (the end of this decade), 1 in every 2 American adults will develop Diabetes or Pre-Diabetes. That's half of the entire adult population in America.
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