Diabetes

1. 1. Diabetes affects how your body blood sugar, or glucose

   2. This is important to understand because glucose is a vital source of energy for cells and you body cannot function without it

   3. Diabetes can lead to excessive sugar in your blood, which can cause major health problems

The pancreas secretes insulin into the bloodstream when your body needs to absorb glucose. Therefore, as insulin increases in the bloodstream, blood sugar levels decrease. This is why insulin is so critical in management of diabetes. WIthout adequate levels of insulin, your body will not be able to absorb glucose and therefore, will not be able to fuel the functions of the body.

There are two forms of reversible diabetes: Gestational diabetes and prediabetes

Pre-diabetes occurs when your blood sugar levels are higher than normal, but not high enough yet to be classified as diabetes. Measures can be taken to prevent pre-diabetes from becoming diabetes. These include eating a healthier diet, losing weight, and increasing physical activity. 

Gestational diabetes occurs during pregnancy and is usually resolved with birth of the baby. 

Type 1 diabetes cannot be prevented, but Type 2 can be prevented. You can control your weight, what foods you eat, and your physical activity, which all help prevent the development of Type 2 diabetes.

Type 1: There is nothing known at this time that you can do to prevent Type 1 diabetes because it is caused by genetics. 

Type 2 diabetes can be prevented by eating healthy foods, being physically active, and maintaining a healthy weight. 

It is also important to monitor your blood sugar and visit your healthcare provider. They can help to ensure that you have not developed Type 2 diabetes. 

The first thing to have in mind is that there are 3 kinds of carbohydrates in food: sugar, fiber, and starches. When you read the nutrition labels, the meaning of total carbohydrates refers to these 3 carbohydrates. What we eat will impact the sugar level, so it is important to know how food affects us.

The goal is to choose carbs that are nutrient- dense, this means that they are rich in vitamins, minerals, and fiber, and low in sodium, unhealthy fats, and added sugars.

How to choose what to eat: You can divide in 3 categories : 

Eat most of these: non- starchy vegetables like lettuce, cucumbers, broccoli, cucumbers, broccoli, tomatoes, and green beans. The reason to choose these ones is that they have a lot of fiber and very little carbohydrates, so the impact on sugar level is small. This section can fill half of the plate. See how to make the Plate Method for more detailed information

Eat less of these: Starchy fruits  like apples, blueberries, strawberries, and cantaloupe, whole grains like brown rice, whole wheat bread, whole grain pasta, starchy vegetables like corn, green peas, sweet potatoes, and pumpkin. Also beans, lentils, chickpeas. This section needs to be up a quarter of the plate.

Try to eat less of these: Refined, highly processed food such as candy, cake, and chips. Foods with added sugars like sugary drinks like soda, sweet tea and juices.

• Small apple with tablespoon of peanut butter

• ½ cup baby carrots with two tablespoons of low-fat cottage cheese or hummus

• Small handful (about an ounce) of unsalted nuts

• Two whole-grain crackers with low-fat, low-salt string cheese

• ½ whole-wheat English muffin topped with low-fat shredded cheese and fresh tomato and broiled.

• ½ cup plain low fat or fat free Greek yogurt, topped with ½ cup blueberries and a sprinkle of cinnamon

• Look at the amount of food on the plate

• If eaten out, watch out what are you drinking and keep distance from bread basket

• Shop smart! Go to the supermarket with a full stomach, plan your shopping and look for added sugar in processed food.

Student Health Services https://twu.edu/student-health-services/ 

JDRF https://www.jdrf.org/virtual-events/ 

American Diabetes Association https://www.diabetes.org/resources 

CDC https://www.cdc.gov/healthyweight/index.html 

CDC https://www.cdc.gov/diabetes/managing/healthy-weight.html 

My Plate https://www.choosemyplate.gov/ 

Physical Activity (CDC) https://www.cdc.gov/diabetes/managing/active.html