When faced with a diagnosis of type 2 diabetes that came close to killing me, I went on a search for answers. The answers were not easy to find and I was presented with a lot of conflicting information. For that reason I created NutriCoach to share what I found and to make it easier for others faced with similar nutrition challenges. Following the regiment out lined on the site returned me to good health in 90 days. Now I am on a mission. The mission is to help others understand how to achieve a healthy, health restoring diet.
Carbohydrates
Controlling the quantity and type of carbohydrates is absolutely essential for getting blood glucose controlled. Many diabetics follow a practice of extreme carb reduction, which does lower blood glucose readings. The concern with these extreme low carb diets is increased risk of coronary problems or kidney problems. Risk of coronary problems arises from too much dietary fat, specifically saturated fats, trans fats and dietary cholesterol. Excess protein raises concerns for kidney problems. On the other end of the spectrum, The American Diabetes Association recommends about 50% of calories should come from carbohydrates but says to treat all carbohydrates the same. I follow a different standard. I consume 50% calories from carbohydrates. The difference is I make sure all my carbs are low glycemic carbs. I no longer consume the high glycemic carbs such as potatoes, white rice, white bread are other highly processed carbs. Most of my carbs are from whole grains, fruits and vegetables. These foods also provide many of the essential vitamins, minerals and phytonutrients. Many type 2 diabetics can control blood glucose through diet and exercise without the need for medications. Do not go off your medications until your blood glucose is well controlled and your medical practitioner agrees you are ready. Type 1 diabetics will need insulin. The amount of insulin and glucose control will also be affected by dietary habits. (See Carbohydrates, Protein, fats for more information.)
Omega 3
Omega 3 has many benefits for anyone. Omega 3 affects so many different functions in the body that it is considered an essential fatty acid. Omega 3 actually is a classification that contains three different fatty acids; Eicosapentaenoic acid (EPA), Docosahexainoic acid (DHA), and Alpha-linolenic acid (ALA). EPA and DHA we get from fish. ALA we get from vegetable sources. ALA helps prevent or reduce neuropathy. EPA and DHA do not have supporting evidence that they directly affect blood glucose, but the documented overall health benefits are very substantial. Maintaining good general health is a meaningful goal while controlling blood glucose. (See Omega 3 for more information.)
Cinnamon and Cloves
Throughout history various cultures have used cinnamon and/or cloves to treat diabetes. Modern science is verifying the legitimacy of this folk remedy. ARS chemist Richard A. Anderson and co-workers at the Beltsville (Maryland) Human Nutrition Research Center assayed plants and spices used in folk medicine. They found that a few spices, especially cinnamon, made fat cells much more responsive to insulin. Insulin is the hormone that regulates sugar metabolism and thus controls the level of glucose in the blood. A separate study indicates that - teaspoon per day can reduce blood glucose by 20%. Similar effects have been noted with cloves.
Protein Fat and Fiber
When protein and/or fat are combined with carbohydrates, the body metabolizes the carbohydrates slower. This is also true with fiber. The rate at which carbohydrates are converted to blood glucose is known as the glycemic effect. Glycemic index refers to how quickly a food will be converted to glucose and glycemic load is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does glycemic index alone. Protein, fat and fiber lower the glycemic index of a food. The following guidelines are pretty good.
- Total fat consumption should be about 30% of total calories eaten per day.
- Saturated fats should be less than 7% of total calories eaten in a day. The lower the better.
- Polyunsaturated fats (from liquid vegetable oils and margarines low in transfats) should be up to 10% of the total calories per day consumed.
- Monounsaturated fats (derived from vegetable sources like plant oils and nuts) should be up to 20% of total calories per day eaten.
- We should eat 25-35 grams of fiber per day. These can be derived from oats, barley, psyllium and beans.
- The amounts of protein in the diet should equal about 15%-20% of total calories eaten per day. More protein than this is converted to blood glucose in a process that can stress the kidneys.
- According to the American Heart Association, Cholesterol content of the diet should be less than 200-300 mg/day. The human body produces all the cholesterol it needs so there is no minimum daily-required intake. I have found with a little care I can reduce daily consumption to less than 100 mg/day
Acid
Acidic foods such as vinegar, lemon juice, and lime juice can help lower blood glucose.
Two new studies in the European Journal of Clinical Nutrition 2005;doi:1038/sj.ejcn.1602197 and doi:1038/sj.ejcn.1602238, found the blood sugar–raising effect of high-carbohydrate foods may be blunted by adding vinegar to the meal. I had heard about the benefits of acidic foods for controlling blood glucose before becoming aware of a study to support it. When first diagnosed I tested glucose levels several times a day and noticed a positive effect. It is always good to have scientific backing to support ones beliefs.
Stevia
Stevia is a sweetener that is 300 times sweeter than sugar. Stevia leaves have been used as herbal teas by diabetic patients in Asian countries. No side effects have been observed in these patients after many years of continued consumption (Suttajit, 1993). Furthermore, studies have shown that stevia extract can actually improve blood sugar levels (Alvarez, 1981, Curi, 1986). There are many stevia products readily available. Some taste pretty good while others have a marked after taste. If you decide to try stevia as an alternative sweetener, try different brands till you find one you like.
Water
Water is often overlooked as an essential part of a healthy diet. Diabetics especially need water. It is water that aids in flushing excess glucose from our bodies. Without an adequate supply of water, there is no way for our bodies to flush excess glucose and toxins. Recommended amounts of water per day are in excess of 2 quarts for women and 3 quarts for men per day. (See Water for more information)