In the first part of this series, we talk about the fact that food does more than just filling us up and getting rid of hunger pangs. More so that food helps us to maintain good health statue and manages our health conditions. In this second part series, we are going to examine some other foods that not only deal with ailments such as diabetes but more importantly, prevent its formation.
MANAGEMENT OF DIABETES
Before we begin, please note that this write-up focuses more on Type 2 diabetes. For more information on Type 1 diabetes, treatments and the best foods to eat to manage it, send me a mail via flourishcaterers@yahoo.com
DIABETES SYMPTOMS
Diabetes can cause various symptoms. Symptoms common to both types of diabetes include:
- feeling very thirsty
- urinating frequently, particularly at night
- feeling very tired
- weight loss and loss of muscle bulk
You should visit your Doctor as soon as possible if you notice these symptoms. If diabetes is not treated, it can lead to a number of different health problems such as the following:
Heart disease and stroke
If you have diabetes, you are up to five times more likely to develop heart disease or have a stroke.
Nerve damage/ Kidney disease
In rare and severe cases, kidney disease can lead to kidney failure and a kidney replacement treatment with dialysis (or sometimes kidney transplantation) will be necessary.
Foot problems
If you have diabetes, look out for sores and cuts that do not heal; puffiness or swelling and skin that feel hot to the touch. You should also have a foot examination at least once a year.
Sexual dysfunction
In men with diabetes, particularly smokers, nerve and blood vessel damage can lead to erection problems. This can usually be treated with medication. However, women with diabetes may experience:
- Reduced sex drive
- Reduced pleasure from sex
- Vaginal dryness
- Pain during sex
- Miscarriage and stillbirth
EATING AND DIABETES
You can take good care of yourself and your diabetes by learning what to eat, how much to eat and when to actually eat. Making wise food choices can help you feel good every day, lose weight if you need to, lower your risk for heart disease, stroke, and other problems caused by diabetes
Healthful eating helps keep your blood sugar in your target range. Physical activity and, if needed, diabetes medicines also help. The diabetes target range is the blood sugar level suggested by diabetes experts for good health. You can help prevent health problems by keeping your blood sugar level on target.
BLOOD SUGAR LEVELS
The normal blood sugar range for adults with diabetes before meals is between 70 mg/dL to 130 mg/d. The normal blood sugar range after meals is under 180 mg/dL. If your blood sugar levels fall below the normal range, then you are hypoglycaemic, or have low blood sugar. If your blood sugar levels exceed the normal range, then you are hyperglycaemic or have high blood sugar. The things you eat and drink generally cause your blood sugar to increase. That is why it is higher after meals compared to before you eat. However, the rate at which foods and beverages are converted into blood sugar varies depending on things eaten such as their sugar and carbohydrate content.
HOW CAN I KEEP MY BLOOD SUGAR LEVELS ON TARGET?
You can keep your blood sugar levels on target by making wise food choices, being physically active and taking medicines if needed. For people taking certain diabetes medicines, following a schedule for meals, snacks, and physical activity is best. However, some diabetes medicines allow for more flexibility.
FOODS YOU SHOULD EAT TO MANAGE AND PREVENT DIABETES
What you eat directly affects your overall health and affects your blood sugar levels. Keeping your blood sugar levels controlled is one way to stay healthy especially if you are diabetic. One way to control your blood sugar levels is by eating food that does not raise your blood sugar levels quickly. Some of these are:
Green Plantain
Green plantain is an example of a food that will not cause your blood sugar to spike. It contains nutrients such as potassium, magnesium and vitamin A. Green plantain also has phosphorus, calcium, vitamin C and folic acid. The glycemic index (GI) of raw green plantain is 40. Boiled green plantain has a GI of 38. This means that green plantain is a low GI food, and will not raise your blood sugar rapidly after being eaten. Boil, grill or roast plantain to get the maximum nutrient. If you are eating for health fried plantain shouldn’t be your favourite.
Whole grains
Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases including diabetes. These are unrefined grains that haven’t had their bran and germ removed by milling. Whole grains are better sources of fibre and other important nutrients. Wholegrain foods help you feel fuller for longer without any spike in your sugar level. Whole-grain corn, Whole oats/oatmeal, Popcorn, Brown rice, Whole-grain barley, Wild rice, Millet, 100% whole wheat flour. Whole-wheat flour uses are versatile. Used for making bread, pasta, biscuits. It’s also enjoyed as a local delicacy prepared with boiled water and eaten with vegetable soup.
Vegetables & Fruits
Packed with powerhouse nutrients, vegetables and fruits are naturally low in calories, and they’re full of fiber, so they’re filling. Loading your plate with vegetables and fruits will automatically mean you’re eating fewer simple carbs (which raise blood sugar) and saturated fats (which increase insulin resistance).
…..to be continued next edition.
. Fruit. Packed with almost all the same advantages as vegetables fruit is brimming with nutrients you need, it’s low in fat, it’s high in fiber, and it’s lower in calories than most other foods. Best of all, fruit is loaded with antioxidants that help protect your nerves, your eyes, and your heart.
For more information, get in touch with me at flourishcaterers@yahoo.com
