Food is composed of nutrients that, when digested and metabolized correctly, will produce normal blood sugar levels in humans. Diabetes is a complex metabolic disorder that prevents the body from making insulin or effectively using the insulin that is made and therefore it can alter the blood sugar. One of the goals in diabetes management is to maintain normal blood sugar levels through healthy eating. Knowing food facts can help you balance blood sugar levels and reduce the risk factors associated with diabetes.
Increase in Blood Glucose Levels
High blood sugar is the result of eating more carbohydrates than a person's body can process. Sugar in any form, such as fruit juice and any product full of refined sugar, can cause quick spikes if consumed alone. Grains, cereals, starchy vegetables, canned and fresh fruits, milk, sweetened yogurt and other foods that contain added carbohydrates in the form of fructose, dextrose and sucrose have a slower but deliberate effect. Too many carbohydrates at any one meal or snack can raise the blood sugar for hours and increase the chances of complications from diabetes.
Normalization of Blood Glucose Levels
Normal blood sugar can be achieved by eating three balanced meals, spaced four to six hours apart, with moderate portions. Combining carbohydrates with foods containing protein and minimal fat can prevent blood sugar surges by slowing the digestive process. Foods high in fiber such as fresh fruits, vegetables, legumes, dried beans and whole grains are beneficial. Foods containing antioxidants and some spices will improve overall health while maintaining normal blood sugars. Cinnamon has high levels of fiber and contains magnesium. According to the US Department of Agriculture, less than half a teaspoon of cinnamon taken daily in food can improve management of blood sugar levels. Raw garlic is another spice easily added to food that helps to keep diabetes under control.
Decrease in Risk Factors
Foods containing vegetable protein, omega 3 fatty acids, antioxidants or fiber such as fish, fish oils, nuts, flaxseed, berries and soy have all been shown to have a positive effect on reducing the risk factors associated with diabetes. In December 2009 "Science Digest," Dr. Rachel Huxley reports that caffeine and antioxidants in coffee, decaffeinated coffee and tea can lower the risk of developing Type 2 diabetes as well as benefitting cholesterol numbers. Healthy lifestyle changes in eating habits to incorporate the correct amount of fresh fruits and vegetables, low fat dairy products, lean meats and whole grains will decrease chances of developing other health issues.
Increase in Risk Factors
Because people with diabetes are at a greater risk of developing heart disease, high blood pressure and kidney disease, nutrients other than carbohydrates need to be considered. Foods high in fat and cholesterol can accelerate the development of atherosclerosis, heart attacks and stroke. Processed foods containing sodium and foods with added salt can raise the blood pressure and lead to kidney failure. Added weight gain from overconsumption of calories can increase the severity of all these complications. The American Diabetes Association believes there is a strong association between obesity and diabetes. In one study of people newly diagnosed with diabetes, nine out of 10 people were overweight with a Body Mass Index (BMI) of 25-30 or were obese with a BMI greater than 30. Lifestyle and poor eating habits are blamed for the growing numbers of children and adults being newly diagnosed with Type 2 diabetes. When you have diabetes, eating inappropriately over an extended period of time will accelerate the disease process.
