What is Diabetes?
Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat. Insulin, a hormone made by the pancreas which helps glucose from food to get into your cells to be used for energy. And when the pancreas is no longer able to make enough or any insulin. Then the Glucose stays into your blood and doesn’t reach to your cells to produce energy. All carbohydrate foods are broken down into glucose in the blood. Insulin helps glucose to get into the cells.
The blood sugar regulation mechanism
When you eat food high in carbohydrates, it is digested by the stomach and small intestine, where it is absorbed into the blood as glucose.
- The sugar in food is absorbed into the blood as glucose.
- The pancreas secretes insulin in reaction to the increase in glucose.
- Because the glucose is absorbed into the liver, muscle, adipose (fat) tissue and other cells, the blood sugar level drops to the level it was before anything was eaten. This is the mechanism found in healthy people.
When glucose enters the bloodstream, insulin facilitates its uptake into the body’s cells. When an excess of glucose is ingested, insulin over secretion occurs. Insulin increases the biosynthesis of fat and suppresses its breakdown. Thus, it becomes easier for fat to accumulate in body tissues.
Blood sugar level will not drop if the sugar in the blood is not properly processed due to, for example, too little insulin being secreted, or resistance to the action of insulin. If blood sugar levels have not decreased several hours after eating on a regular basis, this indicates a susceptibility to diabetes. To avoid this and stay healthy, we should eat types of foods that will not cause a sudden, extreme rise in blood sugar levels.
What is a healthy blood sugar level
- The expected values for normal fasting blood glucose concentration are between 70 mg/dL (3.9 mmol/L) and 100 mg/dL (5.6 mmol/L). (According to WHO)
- When fasting blood glucose is between 100 to 125 mg/dL (5.6 to 6.9 mmol/L) changes in lifestyle and monitoring glycemia are recommended (According to WHO).
- Postprandial blood sugar level (2 hours after eating)
- A postprandial blood sugar measurement below 140 mg/dL (7.8 mmol/L) is considered normal.
- If your levels are between 140 and 199 mg/dL (7.8 and 11 mmol/L), it indicates that you may have prediabetes.
- A reading of 200 mg/dL (11.1 mmol/L) or higher suggests that you have diabetes, but your doctor may use more than one test to make a diagnosis.
How many types of Diabetes?
The most common types of diabetes are type 1, type 2, prediabetes, and gestational diabetes. But diabetes can also result from some medications or rare genetic syndromes.
Type 1 Diabetes
Type 1 diabetes occurs when your body’s immune system attacks the cells in your pancreas that are responsible for producing insulin. That’s why this type of diabetes is considered an autoimmune condition.
Type 2 Diabetes
If you have type 2 diabetes, the most common form, your pancreas either is not making enough insulin or your body’s cells are not efficiently using the insulin. Type 2 diabetes is also known as insulin-resistant diabetes. More than 90% of people who have diabetes of type 2.
Prediabetes
Prediabetes is when your blood sugar levels are higher than normal, but they are not so high that you are diagnosed with diabetes. It’s likely that either your pancreas isn’t making enough insulin or your body’s cells are not able to efficiently use insulin.
Gestational Diabetes
Gestational diabetes sometimes occurs in pregnant women. Having gestational diabetes increases the risk of your baby having health problems. In most cases, gestational diabetes goes away after the baby is born. However, you will have a higher risk of getting type 2 diabetes later in life. Also, your baby is more likely to have obesity during childhood and teenage years and is more likely to develop type 2 diabetes later in life. Women with gestational diabetes will be instructed to make dietary changes and exercise more, and they will be closely monitored. In some cases, insulin or diabetes medication (such as metformin) may be needed to help lower blood sugar levels.
Monogenic Syndrome
This rare type of diabetes is hereditary and linked with a defect on a single gene (the “mono” in monogenic) that reduces the ability of the pancreas to produce insulin. It is typically diagnosed either in infancy in during the teenage years.
Cystic Fibrosis-Related Diabetes
Cystic fibrosis is associated with a genetic defect whereby cells produce a sticky mucus instead of a normal, liquid-y mucus. This thick mucus can damage the pancreas and, as a result, the organ can no longer produce healthy amounts of insulin.
Drug- and Chemical-Induced Diabetes
Numerous drugs and chemicals can negatively impact the body’s metabolism of sugar, including the production of insulin. Two classes of drugs that are commonly associated with diabetes are steroids and immunosuppressive drugs given to people to curtail rejection after organ or tissue transplants (referred to as anti-rejection drugs), such as cyclosporine.
Symptoms of diabetes
Low blood sugar level is called HYPOGLYCEMIA.
Low blood sugar can also be caused by many things including certain medications or combinations of medications, alcohol, endocrine disorders, eating disorders, and disorders of the liver, kidneys, or heart.
Here are some of the most common symptoms that someone with low blood sugar might experience:
- Lightheadedness
- Dizziness
- Confusion
- Irritability
- Shakiness
- Nervousness
- Anxiety
- Sweating
- Clamminess
- Having a fast heart rate
- Pale skin
- Hunger
- Sleepiness
- Fainting
- Tingling lips
Here are some lifestyle changes and medical treatments that can help treat hyperglycemia
- Eat whole, low sugar foods that are minimally processed to keep the amount of glucose in the body at a lower level.
- Only exercise if there are no ketones present in the bloodstream. You can check if you have ketones with a urine test or blood glucose meter.
- Drink lots of water to help your body get rid of sugar in your urine.
- Use your insulin to correct high blood sugar levels. Your healthcare provider can help you determine the correct insulin dosages to help reduce elevated blood sugar levels.
- Take medications as per your healthcare provider’s recommendations. Some of the most commonly prescribed medications for high blood sugar are Metformin HCl, Glipizide, and Glyburide.
Reasons to occurs diabetes
What causes type 1 diabetes?
Type 1 diabetes occurs when your immune system, the body’s system for fighting infection, attacks and destroys the insulin-producing beta cells of the pancreas. Scientists think type 1 diabetes is caused by genes and environmental factors, such as viruses, that might trigger the disease.
What causes type 2 diabetes?
Type 2 diabetes—the most common form of diabetes—is caused by several factors, including lifestyle factors and genes.
Overweight, obesity, and physical inactivity
You are more likely to develop type 2 diabetes if you are not physically active and are overweight or have obesity. Extra weight sometimes causes insulin resistance and is common in people with type 2 diabetes. The location of body fat also makes a difference. Extra belly fat is linked to insulin resistance, type 2 diabetes, and heart and blood vessel disease. To see if your weight puts you at risk for type 2 diabetes, check out these Body Mass Index (BMI) charts.
Insulin resistance
Type 2 diabetes usually begins with insulin resistance, a condition in which muscle, liver, and fat cells do not use insulin well. As a result, your body needs more insulin to help glucose enter cells. At first, the pancreas makes more insulin to keep up with the added demand. Over time, the pancreas can’t make enough insulin, and blood glucose levels rise.
What causes gestational diabetes?
Scientists believe gestational diabetes, a type of diabetes that develops during pregnancy, is caused by the hormonal changes of pregnancy along with genetic and lifestyle factors.
Insulin resistance
Hormones produced by the placenta contribute to insulin resistance, which occurs in all women during late pregnancy. Most pregnant women can produce enough insulin to overcome insulin resistance, but some cannot. Gestational diabetes occurs when the pancreas can’t make enough insulin.
As with type 2 diabetes, extra weight is linked to gestational diabetes. Women who are overweight or have obesity may already have insulin resistance when they become pregnant. Gaining too much weight during pregnancy may also be a factor.
Hormonal changes, extra weight, and family history can contribute to gestational diabetes.
Genes and family history
Having a family history of diabetes makes it more likely that a woman will develop gestational diabetes, which suggests that genes play a role. Genes may also explain why the disorder occurs more often in African Americans, American Indians, Asians, and Hispanics/Latinas.
What else can cause diabetes?
Genetic mutations
- Monogenic diabetes is caused by mutations, or changes, in a single gene. These changes are usually passed through families, but sometimes the gene mutation happens on its own. Most of these gene mutations cause diabetes by making the pancreas less able to make insulin. The most common types of monogenic diabetes are neonatal diabetes and maturity-onset diabetes of the young (MODY). Neonatal diabetes occurs in the first 6 months of life. Doctors usually diagnose MODY during adolescence or early adulthood, but sometimes the disease is not diagnosed until later in life.
- Cystic fibrosis produces thick mucus that causes scarring in the pancreas. This scarring can prevent the pancreas from making enough insulin.
- Hemochromatosis causes the body to store too much iron. If the disease is not treated, iron can build up in and damage the pancreas and other organs.
Hormonal diseases
Some hormonal diseases cause the body to produce too much of certain hormones, which sometimes cause diabetes.
- Cushing’s syndrome occurs when the body produces too much cortisol—often called the “stress hormone.”
- Acromegaly occurs when the body produces too much growth hormone.
- Hyperthyroidism occurs when the thyroid gland produces too much thyroid hormone.
Damage to or removal of the pancreas
Pancreatitis, pancreatic cancer, and trauma can all harm the beta cells or make them less able to produce insulin, resulting in diabetes. If the damaged pancreas is removed, diabetes will occur due to the loss of the beta cells.
What does a diabetes diet mean?
A diabetes diet is just another term for a healthy diet. It does not, by any means, refer to boring or bland food. A diabetes diet food list includes a balanced diet with foods that are low in glycemic index (i.e.) complex carbs and whole foods that usually take time to digest and absorb into the bloodstream. This ensures a slow and steady rise in blood sugar levels, keeps you fuller for a long time, maintains a healthy weight and ultimately, reduces the chronic effects of diabetes in the long run.
Why is it important to follow a diabetes diet?
Diet is the first thing you will be asked to control when it comes to diabetes. This is because uncontrolled diabetes gives rise to many other serious health complications. The relationship between the conditions is high blood glucose levels. While blood flows to different parts of the body, the high glucose content in it damages the cells and tissues in vital organs. Prolonged hyperglycemia can cause Nephropathy (Kidney damage), Neuropathy (nerve damage), Retinopathy (loss of eyesight), hearing impairment, high blood pressure, high lipid profile and cardiovascular disease. Unstable blood sugar levels (both hyperglycemia and hypoglycemia) can also result in a diabetic coma, which is a life-threatening emergency.
Food for high blood pressure and diabetes
Foods with low glycemic index values are better choices for stabilizing blood sugar than foods with high glycemic index values. The glycemic index basically depends on the physiological ability of dietary carbohydrates to lower or increase the level of blood sugar in reference to the type of food consumed by the diabetic patient. The purpose of a good meal plan is to help keep your weight on track, improve your cholesterol level, blood sugars and also blood pressure.
Here is a list of 45 Food for high blood pressure and diabetes:
1. Beans
These are rich in fibres & help you feel full for longer periods. Beans, including black beans, do contain carbohydrates, but they also contain a significant amount of dietary fibre, protein, and other nutrients that result in a relatively low glycemic index rating. Consequently, they secure a prominent position in the Diabetes Food Chart.
2. Spinach
This is an all-season vegetable that is a very good source of dietary fibres, vitamins, folate, chlorophyll, manganese, calcium, potassium, zinc, phosphorous, protein and carotene. Spinach’s glycemic index is almost 0 and which is why it is very helpful for diabetic patients for stabilizing blood glucose levels.
3. Collard green
These are a part of the cruciferous vegetable family and include; kale, rutabaga, Brussels, broccoli, sprouts, cabbage, turnips, etc. They provide a lot of nutrients at low calories & are known to lower the blood glucose level in patients with type 1 diabetes and stabilize the lipids, insulin and blood glucose level in type 2 diabetics.
4. Mustard greens
Leaf-mustard is very low in calories (27 calories per 100g raw leaves) and fats. However, its dark-green leaves carry ample amounts of phytonutrients, vitamins, and minerals. Additionally, it contains a very good amount of dietary fibre that helps control cholesterol levels by interfering with its absorption in the gut.
5. Sweet potatoes
Best amongst the potato family, boiled sweet potatoes have a glycemic index of 44 which is why they are considered a superfood for diabetics. According to the American Journal of Clinical Nutrition, eating sweet potatoes in moderate amounts will help you keep your blood sugar levels in the healthy range even if you have diabetes.
6. Berries
Berries contain a natural sugar called fructose which does not need to be metabolized; hence, the fruit is well tolerated in the body. It’s advisable to take two servings but always monitor what works best for you.
7. Tomatoes
Fresh tomatoes, when consumed in moderation, are not a problem for managing your blood sugar levels. For example, 1 cup of cherry tomatoes contains 5.8 g of carbohydrates and 1.8 g of fibre, which is the equivalent of 4 g of net carbs, while 1 medium whole tomato has 4.8 g of carbohydrates and 1.5 g of fibre, or the equivalent of 3.3 g of net carbs. Its estimated glycemic index is 2 to 4.
8. Oatmeal
Studies have confirmed that eating whole grains and high-fibre foods helps in reducing the risk of diabetes by almost 35 to 42%. Oatmeal consists of high fibre and whole grains. In addition, it consists of soluble fibre that slows down the rate of glucose absorption in the GIT thus ensuring the blood-sugar levels are kept at the right levels.
9. Nuts
According to research from St. Michael’s Hospital and the University of Toronto, eating nuts every day could help control diabetes type 2. It is important to note that nuts have a much lower glycemic index which ranges from 14 to 21. They contain relatively minimal amounts of carbohydrates in comparison to the favourite snacks consumed by most people such as crackers.
10. Mushrooms
Depending on the kind of mushroom you go for, the glycemic index might fluctuate although it is always considered as low. With their unique line of nutritional benefits, it also has the benefit of adding a whole new flavour to a meal. Portabella mushrooms are used as a meat replacement because of their beefy texture and nutritional value. It contains 22 calories per 100g.
11. Cauliflower
Cruciferous vegetables such as cauliflower are very beneficial in terms of glycemic load. These vegetables are often seen in the health news since they are known for their heart disease and anti-cancer characteristics. If taken regularly, this unique blend of phytonutrients is very healthy and absorbed well in the body. One can rotate this kind of vegetables so as to avoid eating the same kind every day.
12. Cherries
These fruits rank pretty low when it comes to the glycemic index. Though not as low as some vegetables it’s considered healthy for diabetic people. It’s definitely a fruit to consider when making a listing of a low glycemic index food diet.
13. Coconut
Coconut ranks highly in saturated fats, but if used sparingly, it is not a big threat to your blood glucose levels. Coconuts are used to flavour different types of dishes. Its different parts can be used, be it, coconut milk, coconut flour, its flesh and also coconut water. However, it’s important to know which part you are using to determine the glycemic index as well as nutritional benefits.
14. Apple
They say, an apple a day keeps the doctor away. This is because apples provide you with fibre, vitamins and minerals and a wide range of nutritional benefits while having a low glycemic index of 39. It requires very little preparation, no special storage and is also easy to carry.
15. Peaches
Peaches are a great food to stock in the season. You can enjoy the natural sweetness in them, and when eaten in moderation they can keep the levels of blood sugars in check. Though the GI changes when peaches are used as a part of the dessert, eating fresh peaches shouldn’t raise concerns. Its GI ranking is 28.
16. Whole wheat bread
Whole wheat bread has gained popularity in recent years. This is because white bread is regarded as unhealthy. However, wheat bread is ranked 49 in terms of GI. This is because it’s processed differently from white bread hence, has more nutritional benefits.
17. Carrots
Beta carotene in carrots is known to help with eyesight and is also high in vitamin A. When mixed with peas, they can make a very delicious meal and still keep low glycemic. Carrots have a glycemic index of 19.
18. Broccoli
Broccoli is a superfood often seen in almost every healthy food listing. They are known for providing fibre, minerals, vitamins and nutritional value. They have a very low value of 10 on GI scales and therefore, the body can handle it very well.
19. Peas
These contain 81 calories in every 100g serving. They also have high amounts of fibre and a fair amount of potassium. Also, it is a source of vitamin c and protein. Its glycemic index is 39.
20. Milk
Milk is known for providing calcium and vitamin D as well as high protein. Having a glass of milk when you are diabetic is totally acceptable since it falls under the low GI foods with a glycemic index of 31.
21. Yogurt
Yoghurt is known because of its active and live cultures which help in the digestive issues by providing good bacteria. Whether you are eating unsweetened yoghurt or one with artificial sugars, it will still fall under low GI foods. However, low-fat yoghurt is recommended. Its glycemic index is 33. Also, it is advisable to consume natural flavoured yoghurt that is free of any type of artificial sweeteners.
22. Lentils
Lentils are very rich in fibre, minerals and vitamins. They are slowly gaining popularity and are often overlooked when it comes to a blood sugar conscious diet. Their Glycemic index rank is 30.
23. Grapes
Grapes are very sweet and many mistakenly believe they should be avoided when it comes to diabetics dieting. There are various types of grapes one can enjoy eating, be it red or white. Whichever kind you love the glycemic index is considered low & lies between 43 to 53 depending on the kind.
24. Pears
These are often compared to apples but they contain different nutrients as well as taste. They are a great choice when one is considering a low glycemic index food. Their glycemic index rank is 41.
25. Brown rice
Brown rice is one of the common foods that most diabetic people consume. This is because, compared to white rice, a serving is considered to have a glycemic rank of 87 whereas that of brown rice is 55.
26. Peanuts
Peanuts can either be enjoyed as a snack, with butter or even sauce. They are considered legumes and are very good at keeping someone alert. They are also very good at stabilizing blood sugars. Their glycemic index is rank is 6.
27. Hummus
Hummus is made up of chickpeas but ranks lower than them. This is due to other ingredients in them such as lemons, tahini, and olive oil. Their GI is virtually zero but you still need to watch portions so as to avoid gastrointestinal discomfort. The glycemic index is 6.
28. Cashews
These are healthy nuts and can be taken as desired. They act to give you the helping the health of polyunsaturated and monounsaturated fats. It’s also a great source of magnesium and iron. Cashew nut butter is also healthy if one opts for an organic variety. They have a very low GI of 2.
29. Green beans
Green beans are one of the most popular foods often consumed as a side dish. They are relatively low when subjected to the GI scale and are also an excellent source of fibre, vitamin c, and minerals. They help strengthen the immune system and also provide antioxidants that help battle free radicals so as to help avoid inflammation. Their Glycemic index rank is 15.
30. Oranges
Oranges are known for their vitamin C content and it’s a great fruit to eat to boost your immune system when you notice early symptoms of a cold. They can be used as a smoothie, morning fruit or an all-time top-up. Its glycemic rank is 40.
31. Plums and prunes
These are considered to be low glycemic foods. Though they may vary in scale, they have a considerable amount of nutrition. The glycemic index for plums is 24 and 29 for prunes.
32. Fish
Fish are good for diabetic patients since it’s an excellent source of low proteins. They are known to be rich in omega 3, a kind of fat that strengthens the heart and prevent diabetes. Including seafood in your diet and having at least two or more servings a week will help a great deal in blood sugar levels reduction.
33. Cinnamon
Although many sprinkle this in our drinks every morning, you might be surprised to realize the health benefits of this wonderful spice. Other than lowering the bad cholesterol, and raising the good cholesterol, cinnamon has been proven to lower blood sugars.
34. Garlic
Many people tend to fear garlic due to bad breath. But garlic extract is known to increase the levels of insulin available for diabetics. It has thereby been proven to reduce the levels of blood sugars.
35. Healthy fats
These are foods such as avocados, nuts, and salmon, tuna, trout and olive oil. They all contain monounsaturated fats that help lower insulin resistance.
36. Chia seeds
Chia seeds are minute dark, seeds with nutty flavours. They are rich in healthy fats, vitamins, fibre, and antioxidants. One of the studies published in ‘Diabetes Care’ found out that Chia seeds play a role in improving blood sugar. Also, it reduces the chances of heart diseases occurring in type-2-diabetic patients.
37. Chili peppers
Capsicum is known to be cultivated for thousands of years and used for food, medicine and also for decorative purposes. The effectiveness of chilli peppers as medicine is that they can activate the transient receptor vanillin. This receptor is associated with neuropathic and inflammatory pain, anxiety and how our bodies process fats. It’s also an important insulin regulator. This study has led to the production of extracts aiming at pharmacological strategies to treat medical conditions such as diabetes.
38. Vinegar
Vinegar has been used for centuries for a variety of health problems, including glucose management, dandruff, excessive sweating, fungal infections, and even heartburn. In a study published in Diabetes Care, two tablespoons of ACV at bedtime helped to regulate fasting blood glucose levels in patients with type II diabetes.
39. Lean meats
Protein foods are an important part of a diet plan. They include; fish, chicken, meats, soy products, and cheese. The difference between these foods is how much fat they contain and protein.
40. Figs
Although dried figs are available throughout the year, there is nothing more refreshing than the unique texture and taste of fresh figs. The leaves of fig have been known to contain anti-diabetic properties and can reduce the level of insulin needed by persons with diabetes.
41. Dates
Dates, along with other healthy but relatively unsafe foods for diabetes like peanuts and honey, often get a bad rap. These foods are, however, good for reducing bad cholesterol or LDL. For diabetics, in particular, portion control of these foods becomes very important.
42. Barley
A cup of cooked whole-grain barley consists of 14 grams of fibre. The fibre is 3g soluble and 11g insoluble. 1 cup of cooked pearl barley consists of 6g fibre which is 2g soluble and 4g insoluble. Diabetic patients experience alterations in blood glucose levels after consuming carbohydrate-rich foods. Barley consists of a GI of 25.
43. Pasta
Unlike white bread or potatoes, pasta is pretty low in terms of its glycemic impact. Many people of diabetics fear pasta because of its infamously high carbohydrate nutrients. However, with proper proportions, pasta can be safely indulged in a diabetic diet. Limiting portion size and choosing high-fibre whole grain pasta is the key to keeping the blood sugars low.
44. Quinoa
Quinoa is an excellent item to control your blood sugar. Whole grain with a low glycemic index to support even blood sugar, is packed with protein, fibre, vitamins, minerals, and phytochemicals. Quinoa is easy to cook and flavorful, and you can incorporate it into a healthy diabetic diet in a variety of ways.
45. Apricots
Apricots are sweet and have a delicate flavour. They have a wide range of nutrients and this makes them worthwhile to be added to a diabetic diet. Apricots can help you satisfy your sweet tooth without worrying about your blood sugars due to their low glycemic index. Dried apricots are also a great alternative when eaten in small amounts.