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Diabetes Positive Approach, Issue #1211-- Cope with Diabetes; Live Healthy
November 06, 2012
Although, we are not created equal, all of us have the talent and ability to succeed at what we put our mind to. Yet, none of us use all our ability. And my goal is to encourage you to use more of your ability to take care of yourself because the opportunity is there and success lies in the individual.
In so doing we can all help one another. Why? Because there is truth in what wise men say that we can have everything we want in life if we help other people get what they want. So let us keep this in mind to keep a healthy self-image.
In This Issue:
Carbohydrates have been thought of as the villain of all food groups. Some even try to avoid them altogether and they swear that as a result they have been healthier with their A1C reading within the target range. And these are people who are eating 50 grams or less of carbs a day. Others think though that they are eating much too less carbohydrates.
The trouble with eating much too less carbohydrates is that we may not be getting enough nutrients to sustain us. This has not really been addressed to very well until now. Want to know what works well with low carbohydrate diets? Check the Garden of Life Garden of Life Raw Organic Protein, 622 Grams
This has been found to:
· Provide raw organic sprouted protein and live probiotics and enzymes
While it is true that not all carbohydrates are created equal, still not all carbohydrates are bad. We just have to choose the right ones for we do need them. So which ones are good and which ones are not that good? Carbohydrates as we know them are the starches and the sugars and the fibers and most of them break down to glucose, an important body fuel.
This is not really the problem but rather how fast is the breakdown and its effect on the blood sugar. The faster the breakdown, the faster is the release of the glucose. There are carbohydrates that make the release of glucose slower, thus making the blood sugar level more stable. This protects us against heart disease and diabetes. But how do we make the choice?
The carbs that have a high GI or Glycemic Index rating has the faster breakdown rate while those with the low GI rating have a more sustained and slower release of the glucose. Now don't get yourself worked out. Consuming an occasional high GI food will not do us harm; just consume more of the low GI foods.
For instance, if you like rice like I do, use Basmati rice instead of the Jasmine type. And don't think of the pasta as the enemy, for most of them have low GI. Use common sense too. Just because most ice creams are low glycemic does not mean we have to indulge in them and eat them like there is no tomorrow. Likewise, potatoes have high GI rating, but eating a small one from time to time will do us good due to the good nutrients they contain.
In other words, we should not use GI as our ultimate tool because no one can always predict the GI values because they are affected by so many things like the amount of fat, fiber and protein, the way it is cooked, even, can you believe this, how long we have chewed the food. Gee, I am not going to count how long I chew a certain food; I draw the line there.
We are all unique and so have different ways of responding to the same food. The way to check how the body responds to a particular food is to check the blood sugar before eating and then again, about two hours after eating to determine how that particular food affects your blood sugar.
So back to the basics we go; use the GI along with the good health eating principles we have learned. Wholemeal grainier breads are better and so are the less processed foods. Eating a variety of foods with plenty of fruits and vegetables along with eating less salt, saturated fat and sugar will go a long way, baby!
The Dietary Guidelines for Americans has cleared up some of the confusion although the emphasis remains straight forward. And what is it? The importance of balanced eating, what else? Despite this, some confusion remains and so here we will clear it up as best as we can.
Are all carbohydrates the same? No, they are not. They come in a wide assortment of foods like fruits and vegetables, dairy products and grains. And they can be either complex or simple depending on the length of carbon molecules thus whether it is rapid or slow-acting.
Are carbohydrates essential to the diet? Are they our friends or foes? Yes they are our friends and are an important part of our diet because they contribute to healthy living. Those sugars and starches we think are our foes? They are our main sources of energy, fuelling all our activities from just plain smiling, driving and walking.
They are so important that they should form the most part of our diet. That's what the Food and Drug Administration, American Diabetes Association, American Dietetic American Association, American Heart Association and the Institute of Medicine say.
The Institute of Medicine recommends that most of our calories should come from carbohydrates about 45 - 65%. The IOM further recommends that we get about 20 - 35% of our calories from fat and from 10 - 35% from protein.
Is rice a good source of complex carbohydrate? Yes, and it has no trans fat and contains just a trace of fat. In addition, it is cholesterol, sodium and gluten-free. It goes well with other healthy foods such as lean meat, seafood, poultry and beans.
Is it healthy to eat a low carbohydrate diet? It is not healthy because it does not have enough carbohydrate to keep the central nervous system and the brain to function well. They need about 130 grams of carbohydrate to sustain them so that is the amount you should get a day.
Can we gain weight from too much carbohydrate? No, we gain weight from consuming too many calories. A study showed 5000 people lost 30 pounds after eating a diet rich in carbohydrate and just moderate amount of fat and protein just like the one recommended by the Dietary Guidelines for Americans.
Is rice recommended by the Dietary Guidelines for Americans? Yes, both My Pyramid and Dietary Guidelines for Americans recommend whole and enriched grains like whole grain brown rice to form a healthy diet especially when the rice is enriched with niacin, thiamine, iron and folic acid.
Is it true carbohydrate improves the mood? Yes, carbohydrate is needed so the body can produce serotonin in the brain which raises the mood and helps with appetite control. Without enough carbohydrate people seem to be cranky or sad.
“Persistence can change failure into extraordinary achievement”. Matt Bionic, three-time U.S. Olympic swimmer
5. And here’s the Dessert Recipe we promised you.
6. Some Humour - Let's laugh together at this joke even if it's not funny. We just want you to forget, just for a moment what you are going through. Laughing will help get us healthy.
Coming Home Late
Mrs.: How come you arrived home only now?
Mr.: No it is not late.
Mrs.: Well, what time do you think it is?
Mr.: I don't have a watch, that's why.
Mrs.: So where were you all this time?
Mr.: Sorry dear but my office mates wanted to go out to have some drinks.
Mrs.: You're drunk!
Mr: "No, I'm not!
Mrs.: What do you mean no? You don't have a job, how can you have office mates?
7. Do you have a question or comment for the team?
Drop us a line at our contact form and write your questions or comment there.
Answer: This is an excellent question. This is an issue that most people find challenging and I don't blame them one bit. The whole diabetes thing is a balancing act. So since most of us are not experienced jugglers, a ball will drop from time to time. But like a real trooper, we pick up the ball and start over.
Any food we eat that contains carbohydrate makes the blood sugar go up. So the challenge is to balance the insulin with the food consumed and the physical activity undertaken plus the medications. Balancing all these can keep the blood sugar within the target level.
Your health care team probably provided you with a meal plan that considers your age, size, exercise level, medications, weight and other medical considerations. Monitoring your blood sugar in pairs before and about two hours after you eat can tell you if your balancing act is up to par.
Do the same with exercise and other issues and soon you will have a clear picture of what works and what does not. Keep making adjustment until you find the correct balancing act but check with you health care team before making changes.
8. Got something to say? Please write down your questions and comments in the contact form in our website.
There is so much wrong information around that is enough to cripple us for good but fortunately you are doing something about this. Because of this we are sure you are able to deal effectively with the challenges living with diabetes has brought to your life.
Getting additional insight in living with diabetes can help us identify a problem and face it with interest and confidence. That way we know the solution is on its way. We are not the type of people who read something and do nothing about it for we are the type to go forward.
Roger and Evelyn Guzman
Did you like this newsletter? If so, please recommend it to your friends. If you have any questions or tips, please leave a comment at our contact form and write your questions or comment there. This newsletter is copyright 2012 Roger Guzman, M.D.
Please get permission if you want to publish it. Also, this newsletter disclaims all responsibility for any product mentioned. Please do not rely on the newsletter having examined or endorsed any product unless the author clearly said it. You are advised to exercise due diligence before buying.
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