Beating with eating

It's one of the fastest-growing health hazards on the planet.

According to the Canadian Diabetes Association, more than three million Canadians have diabetes -- 90 per cent of which is Type 2, the kind that's preventable.

Now that Diabetes Awareness month is here, you are being bombarded with media messages about the condition.

If you've been paying attention, you know there are two main forms of diabetes. Type 1 affects 300,000 Canadians and is a non-preventable, autoimmune disorder in which the pancreas stops producing insulin, a life-saving hormone that helps the body metabolize carbohydrates. Most people with Type 1 diabetes are diagnosed as children. Most are underweight at diagnosis. All rely on insulin injections to survive. Numbers for this form of the disease remain constant -- neither increasing nor decreasing.

Type 2 diabetes, on the other hand, is growing in numbers. Part of this phenomenon is due to excess weight, inactivity and a diet that's high in refined carbohydrates. These factors lead to insulin resistance -- the body's inability to respond efficiently to insulin. Some people with Type 2 take oral medication to treat their high blood-sugar levels. Some take insulin injections. And some manage their condition with just diet and exercise alone.

Even though Type 1 and Type 2 diabetes are different, the treatment goals are the same: To keep blood-sugar levels as close to normal as possible. Doing this could delay or even prevent vascular complications of the eyes, kidneys and heart.

For two decades, I've lived with Type 1 diabetes. While insulin injections have literally saved my life, so has following a few key dietary principals.

Don't have diabetes? These eating guidelines can still help you stay healthy and even limit your risk for developing Type 2 diabetes.

Here's how:

TIP: Eat mostly slow-acting carbohydrates.

WHAT IT MEANS: Focus on carbs that take longer to digest. That means cutting back on white flour -- white bread, white pasta and most store-bought crackers. Focus more on whole grains. These contain the fibre, protein and fat that has been removed from white flour-containing products. Beans and most vegetables also count as slower-acting carbs. Eat candy, muffins, cakes and cookies only as an occasionally treat.

MY REAL LIFE EXAMPLES: If I make a sandwich at home, I almost always use 100 per cent whole-grain bread. When eating at restaurants, I order the bread that contains the most whole-grain flour. Often, I eat the sandwich open-faced to cut back on the carbs. At home, I often replace bread with Wasa Fibre Rye crackers, which contain only five grams of carbs in a cracker, compared with the usual 15 to 18 grams in a slice of whole-grain sandwich bread. Beans are a staple for me; it's easy to purée a quick batch of hummus using canned chickpeas, grated garlic, olive oil and lemon juice. Eaten with Wasa crackers, these carbs are satisfying and relatively slow-acting.

BENEFITS TO THOSE WITH DIABETES: Doesn't spike blood sugars quickly. Less insulin needs to be injected. For Type 2s on pills, this way of eating will also likely require less medication.

BENEFITS TO THOSE WITHOUT DIABETES: Slow-acting carbs keep you feeling full longer. Even someone with a functioning pancreas can overload their blood with carbs, which soon turn to sugar in the body. These can lead to excess insulin production and weight gain, since insulin helps the body store fat. A diet low in refined carbs can mean lower blood triglycerides.

TIP: Eat more vegetables than fruit.

WHAT IT MEANS: Fruits, although nutritious, contain quite a bit more natural sugar than most veggies. Instead of snacking on apples, oranges and bananas all day, choose vegetables more often. Choose fruit when you need a blood-sugar boost, such as before or after a workout.

MY REAL LIFE EXAMPLES: I usually reserve fruit for when I crave something sweet -- and when I do indulge, I need to inject extra insulin. I also opt for fruit when I'm having a minor low blood-sugar reaction. (A more serious low blood-sugar reaction requires faster-acting sugar). Fruits that tend to have the least effect on blood-sugar levels are berries, particularly strawberries. For veggies, I tend to stick to non-starchy, lower-sugar versions more often. Think cauliflower, Brussels sprouts and red peppers. Don't forget that tomatoes are fruits and can raise blood sugars more than most people would expect.

BENEFITS TO THOSE WITH DIABETES: Vegetables (other than potatoes) tend to keep blood sugars down and insulin/medication requirements on the lower side. Meanwhile, fruits -- especially sweeter ones such as mangos, bananas and pineapples -- tend to make blood-sugar levels quickly soar.

BENEFITS TO THOSE WITHOUT DIABETES: Both fruits and veggies contain the same types of nutritious phytochemicals. Opting for veggies more often usually means ingesting less sugar, less calories and loads of nutrients.

TIP: Don't be afraid of dietary fat

WHAT IT MEANS: Make sure your meals and snacks all contain a bit of fat -- preferably the healthy kind. That means unsaturated varieties, such as the omega-3s found in tuna and salmon; nuts and nut butters; and plant-based oils such as olive oil. Saturated fats are a fact of life. Eating those every now and then can also help lower your blood-sugar levels.

MY REAL LIFE EXAMPLES: My breakfast, for instance, often includes whole-milk yogurt with nuts and berries. When I'm out, I often order a veggie omelette. If I snack on an apple, I usually spread it with almond butter. Avocados are a favourite snack; these savory fruits are high in unsaturated fats and offer a small amount of slow-acting carbs.

BENEFITS TO THOSE WITH DIABETES: Incorporating fat with meals means you'll slow down the absorption of the foods you eat so they will take longer to convert into sugar in your body. People with both Type 1 and Type 2 diabetes can be prone to high blood cholesterol levels. Healthy fats tend to lower bad blood cholesterol and raise the good type of cholesterol that protects your heart.

BENEFITS TO THOSE WITHOUT DIABETES: Fat keeps you feeling fuller longer. Good fats also protect you from heart disease.

TIP: Make sure you get your fibre with those carbs

WHAT IT MEANS: Fibre, while technically a carbohydrate, is not digested by the body. That means it has no effect on blood-sugar levels. Look for carbs that contain fibre; five grams in a serving would mean it's an excellent source.

MY REAL LIFE EXAMPLES: My favourite high-fibre carbs are steel-cut oats and legumes such as chickpeas or lentils. After extensive glucose-testing, I've found that these items definitely raise my blood sugar to a high level, but they do so over several hours --considerably slower than the carbs in whole-grain bread or brown rice.

BENEFITS TO THOSE WITH DIABETES: Prevents fast rises in blood-sugar levels.

BENEFITS TO THOSE WITHOUT DIABETES: Fibre keeps you feeling full longer. Also helps keeps blood cholesterol down and your digestive system functioning well.

TIP: Exercise after meals

WHAT IT MEANS: It may go against conventional wisdom, but exercising 45 minutes to an hour after eating can help lower the temporary rise in blood sugar that many people with diabetes or pre-diabetes experience after meals.

MY REAL LIFE EXAMPLES: I always make sure I feel like my food is digested when I start exercising. Otherwise, I can get a side cramp during cardio. Exercising can mean briskly walking outside or on a treadmill -- or heading to the gym for a 50-minute session on the elliptical machine. Resistance doesn't do much to lower my blood-sugar levels -- unless I'm doing compound exercise that combine cardio and resistance training together.

BENEFITS TO THOSE WITH DIABETES: Lowers blood-sugar levels, which means you can reduce your insulin or oral medication dosage.

BENEFITS TO THOSE WITHOUT DIABETES: Exercising --anytime of the day --is good for everyone; it strengthens your vascular system and burns calories.

Follow Shamona on Twitter: @ShamonaHarnett

Have an interesting story idea you'd like Shamona to write about? Contact her at Shamona.harnett@freepress.mb.ca

Republished from the Winnipeg Free Press print edition November 7, 2011 D1