Diabetes Nutrition

With the invention of all our modern and refined processing for foods we have seen an increase in diabetes in our world. Some of the races that have diabetes in large numbers are the Hawaiians and the Native American Indians. Their bodies have a hard time adapting to the modern foods. More than any other disease, diabetes can be managed quite well with nutrition.

A poor diet may be one of the biggest factors leading to diabetes. It often occurs with people who are overweight or who eat a diet high in refined sugar, highly processed foods, low in fiber, with too many complex carbohydrates and with too much meat, and who don’t exercise.

Nutrition for Diabetics

There is lots of controversy about nutrition but most experts agree that if there is excessive weight, a weight loss program is essential. Consult with a doctor who specializes in diabetes nutrition. As with other health challenges, each individual is different and I believe we need to treat the whole person. Many will recommend a high complex carbohydrate, low fat and high-fiber diet with lots of fresh vegetables, moderate fruits and green vegetable juices.

Excess fat cells create chemical messengers that block the body's ability to actually respond to the insulin. As the fat comes off the diabetic's own insulin works better and the blood sugar level can improve. Garlic and onion are always great for healing the body. Add some capsaicin, a natural derivative of hot peppers to spice it up and it is also very healthy.

Eat more steamed and raw vegetables, complex carbohydrates moderately, low fat foods (cut down on animal fats), and increase grains and whole foods. Avoid white flour, salt and white sugar as they elevate blood sugar levels. Eat more legumes, root vegetables, brown rice, and nut butters. Vegetable sources from protein are much better because high fiber helps reduce blood sugar urges. Eat proteins such as beans and tofu, salmon, and tuna two or three times a week. These fish have the Omega 3, great for the immune system. Eat lots of raw olive oil for your dressings or spread it on breads instead of butter; never use margarine.

Treat Cholesterol: High cholesterol increases the diabetic's risk for heart disease and stroke. Treat High Blood Pressure: Even modest blood pressure elevations greatly increase the risk of diabetes complications. Most diabetics should be compulsive about maintaining blood pressure control.

Plant fiber concentrates like psyllium (Metamucil, etc.) do more than just help with constipation problems. They can also help with absorption of sugar and starches. Some of these more common fibers have modest blood sugar lowering effects: glucomannan, guar gum, legume fiber, oat gum, pea fiber, apple pectin, and psyllium. Of course, the best way to get fiber is from increasing the fresh fruit and vegetables and legumes you eat so you get the fiber directly.

Many carbohydrates that people think of as being good for a diabetic can actually raise the glucose level of blood dramatically, e.g., whole wheat bread, many breakfast cereals, a baked potato, raisins, prunes or most dried fruit and carrot juice. Carrot juice is far too sweet. Better to juice a few little carrots and put in more greens such as kale, spinach, celery or wheat grass. Find a good green drink with many of the greens, which is also a great source of chlorophyll. Think: alkaline balance. Other carbohydrates such as pasta, pita bread, unleavened bread or bible bread, boiled potatoes, grapes, oranges, lemons or honeydew raise blood sugar only modestly.

Reduce the use of honey, molasses, etc. They do raise blood sugar, but most diabetics can tolerate them in small amounts, e.g., 1-2 tsp. a day if they are careful; however, it is better to try and do without. Replace those with fructose (fruit sugar) and lactose (milk sugar) as they do not raise blood sugar much and can be used in moderate amounts. A small percent of diabetics do not do well on a high carbohydrate diet, even one that is low in simple sugars and high in complex carbohydrates. Their blood sugar rises as do their triglycerides and cholesterol, so just increase the greens and legumes along with proteins.

Drew Voight