Diabetes – Causes and Prevention
Diabetes mellitus (sometimes called “sugar diabetes”) is a condition that occurs when the body cannot use glucose (a type of sugar) normally. Glucose is the main source of energy for the cells of the body. Glucose levels in the blood are controlled by a hormone called insulin, which is produced by the pancreas. Insulin helps glucose enter cells.
In diabetes, the pancreas does not produce enough insulin (type 1 diabetes) or the body cannot respond normally to the insulin that is produced (type 2 diabetes). This causes blood glucose levels to rise, leading to symptoms such as increased urination, extreme thirst, and unexplained weight loss.
types of diabetes
Type 1 diabetes (previously known as insulin-dependent diabetes)
Type 1 diabetes is an autoimmune disease in which the body’s immune system destroys the insulin-producing beta cells in the pancreas. This type of diabetes, also known as juvenile diabetes, accounts for 10-15% of all people with the disease. It can appear at any age, although commonly before the age of 40, and is triggered by environmental factors such as viruses, diet or chemicals in genetically predisposed people. People with type 1 diabetes must take insulin injections several times a day and follow a careful diet and exercise plan.
Type 2 diabetes (previously known as non-insulin dependent diabetes)
Type 2 diabetes is the most common form of diabetes, affecting 85-90% of all people with the disease. This type of diabetes, also known as late-onset diabetes, is characterized by insulin resistance and relative insulin deficiency. The disease has a strong genetic origin, but lifestyle factors such as excess weight, inactivity, high blood pressure and poor diet are the main risk factors for its development. Symptoms may not manifest for many years, and when they do appear, significant problems may have developed. People with type 2 diabetes are twice as likely to suffer from cardiovascular disease. Type 2 diabetes can be treated with changes in diet, exercise, and/or tablets. Insulin injections may then be required.
Gestational diabetes mellitus (GDM)
GDM, or carbohydrate intolerance, is first diagnosed during pregnancy through an oral glucose tolerance test. Between 5.5 and 8.8% of pregnant women develop GDM in Australia. Risk factors for gestational diabetes include a family history of diabetes, increasing maternal age, obesity, and being a member of a community or ethnic group with a high risk of developing type 2 diabetes. While carbohydrate intolerance usually returns to normal after birth, the mother is at significant risk of developing permanent diabetes, while the baby is more likely to develop obesity and glucose intolerance and/or diabetes later in life. Self-care and dietary changes are essential in treatment.
Causes of diabetes
Diabetes can be caused by too little insulin (a hormone produced by the pancreas to control blood sugar), insulin resistance, or both.
To understand diabetes, it is important to first understand the normal process of food metabolism. Several things happen when food is digested:
A sugar called glucose enters the bloodstream. Glucose is a source of fuel for the body.
An organ called the pancreas produces insulin. Insulin’s role is to move glucose from the bloodstream into muscle, fat, and liver cells, where it can be used for fuel.
People with diabetes have high blood sugar levels. This is because your pancreas doesn’t make enough insulin, or your muscle, fat, and liver cells don’t respond normally to insulin, or both.
There are three main types of diabetes:
Type 1 diabetes is usually diagnosed in childhood. The body produces little or no insulin, and daily injections of insulin are needed to sustain life.
Type 2 diabetes is much more common than type 1 and accounts for the majority of diabetes cases. It usually occurs in adulthood. The pancreas does not produce enough insulin to keep blood glucose levels normal, often because the body does not respond well to insulin. Many people with type 2 diabetes don’t know they have it, even though it is a serious condition. Type 2 diabetes is becoming more common due to the growing number of older Americans, rising obesity, and lack of exercise.
Gestational diabetes is a high blood glucose level that develops at any time during pregnancy in a woman who does not have diabetes.
Diabetes affects more than 20 million Americans. About 54 million Americans have prediabetes. There are many risk factors for diabetes, including:
1. A parent, brother, or sister with diabetes
2. Obesity
3. Age over 45 years
3. Certain ethnic groups (particularly African Americans, Native Americans, Asian Americans, Pacific Islanders, and Hispanic Americans)
4. Gestational diabetes or delivery of a baby weighing more than 9 pounds
5. High blood pressure
6. Elevated levels of triglycerides in the blood (a type of fat molecule)
7. High level of cholesterol in the blood
8. Not getting enough exercise
The American Diabetes Association recommends that all adults over the age of 45 be screened for diabetes at least every 3 years. A person at high risk should be screened more often.
How to prevent or control diabetes
Diabetes prevention is proven, possible and powerful. Studies show that people at high risk for type 2 diabetes can prevent or delay the onset of the disease by losing 5 to 7 percent of their body weight. You can do this by eating healthier and getting 30 minutes of physical activity 5 days a week. In other words, you don’t have to get discouraged to prevent diabetes. The key is: small steps that lead to big rewards. Learn more about your risk of developing type 2 diabetes and the small steps you can take to delay or prevent the disease and live a long, healthy life.
Small steps. Big rewards. Your GAME PLAN for Prevention
watch your diet
There is no magic diet that works for everyone. There is also no single diet that works best for an individual for a long time. Pay attention to your genetics and the traditional foods of your ethnic group. If you’re African-American, that doesn’t mean your vegetables or pork rinds are overcooked. Such junk has appeared on the nutritional scene recently and is not a true ethnic food. The same goes for Italians who overdose on pepperoni pizza. Being Italian myself, as well as having enjoyed some fantastic African cuisine, I can tell you that there is much more to these diets than the recent introductions often associated with these cultural groups.
Except for the Eskimos and a few other highly specialized ethnic groups, all diets must adhere to the same macronutrient rules. For example:
Eliminate as many processed carbohydrates as possible.
Do not eat carbohydrates 2 hours before bed.
Balance your fat/carb/protein in about a 30-40-30 ratio (this is a guide, not a hard and fast rule; it doesn’t work for everyone).
Eat at least 5 or 6 small meals a day.
Always eat a high-protein breakfast.
Did you know that peanuts offered on airlines are LESS fattening than fat-free pretzels?
It is true. Stay away from lean foods—they make your insulin levels yo-yo, and that makes you fat. Gross. Worse yet, it sets the stage for adult-onset diabetes.
DO NOT eat white flour, bleached flour, enriched flour, or any other type of non-whole wheat flour. The glycemic effects of such flours will work against you. Eat whole grain flours and try to get a variety. Amaranth and soy are two good flours. Eat grits instead of oatmeal. In short, get your grains in the least processed form you can. This is true for everyone, regardless of genetics (unless you have a malabsorption problem). This “trick” will help you keep your insulin level stable, and that’s critical to diabetes prevention and management.
What is also true for everyone is: drink lots of water! Fill a gallon jug twice a day and make sure to drink it all. Once it’s as thin as you like, reduce to a single gallon if you like. For increased fat loss, drink cold (but not very cold) water. Soft drinks don’t count. Such drinks are extremely unhealthy, for reasons I won’t go into here. I will tell you though, if you want to get osteoporosis, soda is for you. Soft drinks make bones soft.
Make sure you eat at least 5-6 small meals a day, rather than one big one. Doing so levels your insulin and blood sugar level. Forget that feeling of fullness. If you find yourself overeating out of anxiety or boredom, fix the underlying problem, don’t make it worse by eating poorly!
Staying healthy.