Should Type 2 Diabetics Start Eating Like a Caveman?

Thousands of diabetics memorize the American Diabetes Association Guidelines, weigh everything they put into their mouth, and count every carb... yet watch their blood sugar levels rise and fall like last year's Dow Jones. If this sounds like you, it might be time to consider one of the 'hottest' concepts in the nutrition field... paleo dieting.

Paleo dieting, short for 'Paleolithic' or the time period that modern humans first burst on the world's stage, is an eating plan that reflects the diet of our ancient ancestors.

What does this type of diet generally look like?

Foods Allowed On The Paleolithic Diet:

1. Meats of all kinds (including red meat, like steak and bacon)

2. Fresh, unprocessed fruits and vegetables

3. Water

4. Nuts (limited quantities)

5. Generous portions of fish and shellfish

6. Eggs

Foods Not Allowed On The Paleolithic Diet:

1. Grains and cereals (even whole grains)

2. Anything boxed, bagged, or packaged

3. Alcohol

4. Foods and drinks with sugar added

5. Dairy

As you can see, the diet is fairly restrictive in some areas (grains), and liberal in others (meats). In some ways, this approach is a planet-sized departure from the ADA diet that advocates a low-fat, moderate-carb diet with generous amounts of low-fat dairy. On the other hand, many of the staples of each diet: lean meats, eggs, fresh fruits and veggies, are found on 'both sides of the aisle'.

While you may think that eating this way is impractical or impossible, keep in mind that thousands of fairly hardcore followers as well as research subjects have been able to stick to the diet with no more effort than the typical diabetic diet.

Also, the potential payoff from this diet, nearly symptom-free diabetes, makes it at least worth a try. Recently, researchers from the University of Lund, Sweden, put a paleo diet head to head with the ADA diet for a 3-month period. They measured a battery of important factors that indicate overall health and diabetic control such as body weight, HbA1c, blood cholesterol, and waist circumference.

To the dismay of the ADA, the paleo diet trumped the standard diabetes diet in every single parameter measured. The researchers concluded that: 'Over a 3-month study period, a Paleolithic diet improved glycemic control and several cardiovascular risk factors compared to a Diabetes diet in patients with Type 2 diabetes'.

How does this diet work? No one knows for sure, but one of its weapons against Type 2 diabetes is the low glycemic index. Although whole grains typically have a lower GI than their refined counterparts, their GI can be double or even triple when compared to most natural vegetables.

Also, it seems that the paleo diet lowers inflammation... the silent cause of most cases of Type 2 diabetes. Research shows that a caveman diet can effectively reduce chronic inflammation.

While a caveman diet may sound like the newest fad diet for diabetics, the truth is that with 50,000 years of history in its favor, it's the oldest and most trusted diet of all time.

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Beverleigh Piepers RN... the Diabetes Detective.
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Beverleigh Piepers is the author of this article. This article can be used for reprint on your website provided all the links in the article are complete and active. Copyright (c) 2010 - All Rights Reserved Worldwide

What You Need to Know About Diabetes and Eating

Setting nutrition goals should be your first plan of attack while handling your diabetes responsibly. Eating right, and choosing variety over boredom includes fresh fruits and vegetables in season, dairy products low in fat, looking for whole grains in pasta and breads, and choosing from a variety of dried beans, fish, and turkey or other lean meats. Learn to use seasonings creatively.

Recently, a good friend lost over thirty-five pounds in about six weeks just by eating modest portions of vegetables, fish, chicken, or turkey, and drinking a protein drink every morning and noon before his meals. For the first time in over ten years his blood sugar was registering in the eighties and nineties instead of over 220. Losing weight was a real eye opener and his doctors celebrated with him.

Healthy food plans for diabetes will benefit everyone in the family. Choose foods that are family favorites and work with your diabetic cook books to develop weekly meals that are easy and practical, most menus call for foods that are inexpensive and readily available.

Pay attention to what you eat, how much at each sitting, and what time of day you eat. Don't overlook your water intake of at least eight glasses a day. Enjoy your food, eat at a slower pace than usual, and savor each bite.

Perhaps it has been too long that as a nation with plenty of everything we have forgotten that eating can be a celebration as well as a necessity.

With fast food places everywhere we look, it hardly takes a thought to dip in and pick up fries and a coke. Not only is food everywhere we look, we can eat 24/7. Diabetics CANNOT do that. The rest of us shouldn't either!

Hyperglycemia - High Blood Glucose Symptoms Management

Hyperglycemia is a common type of complication among diabetes patient. Many people with diabetes will suffer from it every now and then if they don't keep to a strict diet and exercise regime. Like all diseases, Hyperglycemia can be treated easily if the high blood sugar symptoms are detected early. Checking your blood glucose level periodically is very important for diabetes patient.

How does hyperglycemia happen?

Hyperglycemia is high blood glucose sugar which happens if the body has very little insulin or if the body cannot use the insulin produced in a proper way. Persons having type 1 would not have administered sufficient insulin or those having type 2 may have enough insulin but it is not quite effective. The patient could have exercised less or ate more than the requisite amount. The patient could also be suffering from other conditions such as flu or cold or it could be other unrelated problems such as family disturbances or problems with dating.

Symptoms to be noticed in Hyperglycemia

The symptoms must be understood in order to know what to do when one has Hyperglycemia. Commonly one would notice high glucose in the blood, and high levels of sugar in the urine. Sometimes it also results in frequent urination or an increased feeling of thirstiness. Hyperglycemia related problems can be cured by having appropriate treatment early.

What to do when you have high blood glucose symptoms?

It is very important to treat hyperglycemia as soon as possible because if one tarries then a condition called diabetic coma (ketoacidosis) can occur. Ketoacidosis is a condition in which the body doesn't have sufficient insulin. Without the insulin the body is unable to use the glucose for energy so the body starts breaking the fat cells for energy. One can lower the blood glucose level by exercising but if the person has ketones or if the blood glucose level is above 240 mg/dl then he must not exercise. If the person exercises when ketones are present then the blood glucose level may go even higher. In consultation with the doctor one must decide on the safest way to lower the glucose level.

Reducing the intake of food can also help to lower the glucose level. If these don't work then the amount of medication or the insulin dosage must be changed. On the other hand, you can change the time where you administer the doses. Problems that may occur if one doesn't treat Hyperglycemia

Quick and timely treatment must be taken for Hyperglycemia as it might lead to serious consequences. When the body doesn't have enough insulin Ketoacidosis develop. Her fat cells are broken down. Ketones are produce in the process of breaking down the fat cells, and the body is unable to sustain such large volume of ketones. In such a case, the body tries to lose these ketones by sending them out through urine. Unfortunately, all the ketones cannot be sent out in this way. Ketoacidosis is a very serious condition and one can easily detect the symptoms through breath shortness, nausea, vomiting, dry mouth and a fruity breath.

Hyperglycemia causes complications in diabetes and it has to be treated early on in consultation with a doctor or it could prove life-threatening.

What Vegetables Are Beneficial to Diabetics?

Knowing what vegetables are beneficial for diabetics is one of the essential parts of managing your diabetes. By adding regular exercise and a well-balanced nutritional diabetes diet, you will be able to achieve optimum health, which will help your overall well-being.

Your serving of vegetables should be at least five serves per day. This may seem daunting and hard to do, but there are a variety of ways to prepare vegetables to make them more appealing and enjoyable. The benefits of increasing your vegetable intake are essential if you are a diabetic. Some of these benefits include:

Vegetables will make you feel full with less calories - if you have a big appetite and need to lower your food intake why not try a leafy salad for an entr?e and add a low fat dressing for extra tasteVegetables add more fibre to your diet which improves regularity and helps with your blood glucose and cholesterol levelsVegetables can also help to protect your eyes and blood vessels from damage that can be caused by high blood glucose levels. The antioxidants and other phytochemicals contained in vegetables, spices, herbs and fruits are known to help protect the eyes

The one time it is alright to overload your plate is when you are eating vegetables, ensure that they are low in carbohydrates, as these will help you if you are trying to manage your weight at the same time as your diabetes.

Following is a list of what vegetables are beneficial for diabetics:

Asian greens (e.g. Bok Choy), Chinese Broccoli (Gai Larn) and Choy SumAsparagusBroccoliBrussels SproutsCabbageCapsicum (pepper)CauliflowerCeleryCucumberEggplant (aubergine)GarlicLeekLettuceOnionsMushroomsRadishRocket (arugula)SpinachSquash (baby squash)WatercressZucchini (courgettes)

The amount of vitamin C contained in vegetables is known to increase HDL, this is known as the good cholesterol. Vegetables are not only cholesterol free but also are really low in fat; the beta-carotene, vitamin C and vitamin E are known to actually reduce the damaging effects of cholesterol in your blood.

They way it works is as the cholesterol particles glide along in your bloodstream; the ones that enter the artery walls will cause plaque build-up, these are the ones that have become damaged or oxidised. The ones that actually protect the cholesterol particles from damage are beta-carotene, vitamin C and vitamin E; these just travel along with no harm to you at all.

Knowing what vegetables are beneficial for diabetics is very important, and understanding how it works makes it easier for you to take control and manage your diabetes so that you can achieve optimum health.

 

 

Gestational Diabetes - The Risks And How To Reduce Them

What causes gestational diabetes?

Many women have never heard of gestational diabetes before, and only discover it exists when they are diagnosed with it, which is usually in the second half of their pregnancy at about the 25 week mark.

Gestational diabetes occurs when women undergo hormonal changes during the latter stages of pregnancy and either find that they cannot make enough insulin, or discover that while they continue to make insulin, it no longer works as well as it should. Hormones produced in the placenta that help the baby to develop can interfere with the action of insulin on the mother's body, therefore requiring her to produce extra insulin. Most women are able to make more insulin to keep their blood glucose level within a normal range but some women are unable to do this and their blood glucose level goes up causing gestational diabetes.

While those who have the condition may experience increased thirst and urination and possibly blurred vision, most suffer no symptoms at all. This can be a bit of an issue when trying to convince those affected that they need to do something about it. The diagnosis and treatment of gestational diabetes is vital to keep both mother and baby healthy throughout the remainder of pregnancy.

So, what are the risk factors?

Lifestyle - Obesity, poor diet and lack of exercise are the prime causes.

Age - An increasing number of women are delaying motherhood and opting for pregnancy in their 30s and 40s.

Ethnic background - Caucasians have a low, one in 12 likelihood of developing the condition, some races are especially prone. For example, Indigenous Australians are two-and-a-half times more likely to develop it than non-indigenous Australians, with Torres Strait Islanders and those of Arabic descent a close second. Arabic women have one in four chance of developing gestational diabetes, followed by women from Sub Continental Asia, South East Asian women, Pacific Islanders and those of African descent.

Family history - Gestational diabetes is more common in women whose mothers or other relations have had it.

If gestational diabetes goes unchecked, the extra glucose in the mother's blood passes to the baby. As its more energy than the baby requires, it is stored as fat, resulting in the baby gaining unnecessary weight. Large babies face risks during delivery and can also be born with low blood glucose and breathing difficulties. The glucose overload also means at 18 - 20 weeks of pregnancy, the baby may begin to make its own insulin, which can help set the stage in later life for obesity as well as type 2 diabetes.

Although a mother's blood glucose usually returns to normal once she's given birth, as many as 10 - 15 per cent will get type 2 within 2 - 10 years of delivery. This climbs higher in the most at risk ethnic groups where the figure can be as high as 50 per cent.

Screening involves an Oral Glucose Tolerance Test. If gestational diabetes is diagnosed, you should aim to replace your usual three big meals a day with five or six smaller meals spread out over the day. Importantly, stay physically active.

Commonly the gestational diabetes will disappear after baby's arrival, it is also very important to have another Oral Glucose Tolerance test done six to eight weeks after the delivery.

Diabetic Foods - Foods That Control Diabetes

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Diabetic foods that control diabetes are important if you want to effectively manage your disease. Diet is the key component of controlling diabetes. It is very important to know which foods are best to control diabetes.

The types of foods that control diabetes are essentially made up of a low GI diet. Diabetes is a disease that is caused by your body not being able to produce enough insulin or no insulin at all. The amount of glucose consumed is dependant upon this; it is vital that you maintain proper glucose levels because if you don't it could actually become life threatening.

Some vegetables are high in GI but are good for diabetics as they are low in carbohydrates; these include pumpkin, turnips, swedes, and parsnips. The glycemic load on these are low, some of the other vegetables and diabetic foods that control diabetes are carrots, onions, salad greens, broccoli, and tomatoes, these are packed with micronutrients that is beneficial for everyone.

Alpha-linoleic acid (ALA) is a source of omega-3 that is found in plants. Some of the good sources of ALA are:

Canola oil and mustard seed oil - both of these are high in monounsaturated fat but they do contain a significant amount of ALA. Mustard seed oil has the lowest content of saturated fat compared to other oils in Australia.Green leafy vegetables - The main ones include cabbage, spinach, parsley, broccoli, kale and silver beetLinseed and/or flaxseed oil - This contains the richest source of ALA. Only purchase these in small quantities as they can go off from the heat and the age of the product. Linseeds can be used freshly ground sprinkled over cereal or muffinsWalnuts and pecansSoybeans and soy beverages that contain omega-3 - soybean oil is a source of omega-3, however, it contains an omega-6 content that makes it not a very good source of ALAOther diabetic foods that control diabetes are: Artichokes - this vegetable contains a large amount of insulin, which is why it is considered beneficial for diabetics. This vegetable also contains large amounts of iron, calcium, potassium and sulphurBitter Gourd - or bitter melon juice contains plant insulin which has been used effectively for diabetesEuropean blueberry (Vaccinium myrtillus) - this is a traditional herbal medicine that uses the leaves of this plant to naturally lower sugar, this plant is also known as bilberry. Recent studies has shown that the berries from this plant are even more beneficialGround fenugreek seeds - These are known to lower blood sugar significantly in people with type 2 diabetesBy adding these diabetic foods that control diabetes into your diet you can significantly and effectively manage your diabetes and achieve optimum health.

Sue Kennedy is the author of the physician-endorsed e-book "Defeat Diabetes Now," and operates a membership channel devoted to health & wellness. Readers of her book also receive instant access to expert interviews, articles, diet plans and other resources designed to maintain optimum health and prevent disease. Learn how you can defeat diabetes now

Diabetes Prevention - Simple Lifestyle Changes to Keep a Healthy Blood Glucose Level

Diabetes is a disease where the blood sugar level goes up. There are two types of diabetes. Type 1 diabetes occurs when the body does not produce insulin. In Type 2 diabetes the body does not produce sufficient insulin or the insulin is not properly used by the cell to digest the sugar in the blood. However, prevention is possible with slight changes in lifestyle and the blood glucose level can be brought down to normal with simple good habits of living. Exercise and other lifestyle choice can have a positive effect on diabetes. Many people with type 2 diabetes also suffer from prediabetes which means that they have a high chance of developing it within the next few years.

Obesity is a risk factor leading to diabetes.

If one is overweight even if you try to reduce by a few kgs, it might reduce the risk to half and prevent diabetes. The person must follow a diet which is low in calorie and fat. Obese people must eat more of fruits and vegetables which can cut the risk by 22% according to a study. Cutting down on high sugar drinks is a must as this simple innocent habit increase the risk by more than 25%.

Simple changes in lifestyle to prevent diabetes

The simplest thing would be to get at least 30 minutes exercise every day so that you can achieve a lower weight as exercise has a great beneficial effect on insulin levels and consequently blood sugar levels. TV watching can be reduced as 'couch potatoes' are more at risk of having diabetes. Sitting on the sofa to enjoy the latest sitcom is not active at all and people tends to snack as well. Instead one could go out for a walk or do a dance or just play around with the children or grandchildren.

Diabetes prevention for high risk groups

People with a history of diabetes in the family, or a gestational diabetes baby, an overweight baby, persons with high blood pressure or those with a history of heart problems are at increased risk and must definitely make simple lifestyle changes in order to prevent diabetes. If one has been diagnosed for prediabetes, it is a clear warning that action must be taken soon. If you have a fasting blood sugar level of 126, it means you have diabetes. Others have less than 100 which is normal. Those who are in between have prediabetes and are at risk. The most recommended way in this case could be doing some simple exercises like walking thirty minutes daily. Even a 5 % weight reduction can drastically reduce diabetes risk and act as a preventive measure.

Simple Tests that can be taken to prevent diabetes

Additionally, one can take tests such as fasting plasma glucose test on an empty stomach or an oral glucose tolerance test which compares the blood taken on fasting with blood after a sugary drink has been given to you. This could be the first step for preventing type 2 diabetes.

Conclusion

Diabetes results when the blood sugar level goes up due to lack of insulin for improper insulin functioning. However, the good news is that it can be cured with simple lifestyle changes and by leading a healthy life.