Entries in Diabetes (24)

Wednesday
Jul282010

Do you Have Pre-Diabetes or Diabetes?

DateWednesday, July 28, 2010 at 12:35PM

On an initial consult I ask my clients to bring a copy of their most recent blood work. As I glance at the numbers I may ask "when did you get diagnosed with diabetes?" I usually get a look of astonishment with the client saying, "my doctor told me my sugar was a little high and that I am pre-diabetic but not diabetic."

How do you know if you have diabetes? The American Diabetes Association (ADA) has clear-cut guidelines. However, I find these guidelines are not known or acknowledged by many health care professionals.

There is a blood test called the glycosylated hemoglobin A1C. Basically, this is a fancy word showing what your blood sugar has been averaging over the previous 3 months.

Laboratories across the United States have differing normal values, but the average normal for A1C is 4.0-6.0. Once you go above 6 you are technically diabetic, not pre-diabetic. It is like you are pregnant or not, not just pre-pregnant or a little pregnant.

Another way to diagnose whether you are diabetic is to look at your blood sugars 2 hours after eating a meal. If your values register over 126 on more than 2 occasions the ADA guidelines state you are diabetic.

I look at my patient’s fasting blood sugar levels as well. A fasting blood sugar in the 100-115 range could indicate diabetes or that one is on the verge of diabetes. Because these values fall into normal range your physician may not alert you to your level.

Obtain a copy of your blood results and look at your values over time so you have control over your health and knowledge of what is happening in your body.

A diagnosis of diabetes is not a death sentence. If your A1C goes over 6, altering your diet and exercise program can quickly put you back into the normal range. However, your lifestyle will need to be maintained. Diabetes requires daily management.

Knowing your values and the definitions gives you awareness of your health. Hopefully if you hear your health-care professional state "you have diabetes" it will not come as a surprise.

AuthorSusan Dopart | CommentPost a Comment |
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Thursday
Jul152010

Cancer and Carbohydrates?

DateThursday, July 15, 2010 at 11:01PM

Many years ago one of my clients brought me an article that discussed how carbohydrate intake is related to cancer.  This article peaked my interest and since that time I have followed research linking carbohydrates to incidence of cancer.

Research over the last few years has consistently linked high insulin levels to development of certain types of cancers and cancer reoccurrence.  A high glycemic carbohydrate diet can increase production of insulin, which in turn can increase cell growth of tumors in the body.  When insulin levels are high, tumor cells can get the food they need to divide and multiply.

What about pancreatic cancer?

A group of researchers examined the records of 89,000 women participating in the Nurses’ Health study in 2002.  They found that women of normal weight who ate large amounts of refined starches, such as white bread and potatoes, slightly increased their risk of pancreatic cancer. Women who were overweight, did not get a lot of exercise, and ate a lot of starchy foods were 2.5 times more likely to develop pancreatic cancer than if they ate other types of healthy carbohydrates.

One of the co-authors of the study, Charles S. Fuchs, discussed how replacing starchy foods that increase insulin levels with healthy carbohydrates from fruits and vegetables can improve your health by not only lowering risk of cancer, but diabetes and cardiovascular disease as well.

What does this study show us?  Although cancer does exist for multiple reasons one possible cause is consuming refined starchy carbs. Continually eating these types of foods makes the pancreas work harder to produce more insulin.  Besides increasing storage of fat, increased levels of insulin can stimulate tumors to grow.

Take home message?  Eat your carbohydrates from whole real foods – fruits, vegetables, nuts/seeds, and avocados.  If you eat starches, eat limited amounts and stick to brown or wild rice, quinoa, buckwheat and other truly whole grains. 

AuthorSusan Dopart | CommentPost a Comment |
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Monday
Jul052010

Alternatives for Starches

DateMonday, July 5, 2010 at 2:04PM

One of the most frequent questions I get asked is “what can I substitute for starchy carbs that tastes good?’

Mother Nature has provided us with natural alternatives to starches packed with nutrients and natural carbohydrates that don’t raise insulin levels and keep blood sugars on a more even keel.  These sustitutions are great for individuals who have diabetes or just want to keep their carbs under control.

What are a few you can incorporate into your diet?

1.  Spaghetti Squash - this yellow squash is easy to prepare and substitutes nicely for pasta.  Cut in half, scoop out the seeds and dot with some organic butter, and your favorite spice.  Cook in the oven at 350 degrees for 30-45 minutes or until tender.  Remove from the oven and use a fork to scoop out the “spaghetti.”  Sprinkle with some parmesan cheese and enjoy with your favorite protein or some meatballs and tomato sauce.

2.  Eggplant - this squash is underused and tastes great as a substitute for noodles in lasagna or in any vegetable dish.  Slice the eggplant in medallions and put in the oven at 300 degrees for ½ hour to remove the water and use as the layers for lasagna.  See High Protein Lasagna for more ideas.  Eggplant can also be diced and sautéed with Indian spices for a meaty like side dish.

3.  Portobello Mushrooms – these mushrooms have multiple uses.  A few years back a study tested the satiety level of participants after eating Portobello mushrooms versus a piece of meat and the results were surprisingly similar.  They both provided a high satiety level.  Portobello mushrooms can but used as a pizza crust (scoop out insides and bake slightly before adding pizza toppings) or a holder for any protein dish or hearty vegetable side.

4.  Butternut or Acorn Squash – these two squashes make great substitutions for potatoes and are packed with phytochemicals and nutrients.  Cut them in half, scoop out the seeds, and bake in the oven with dots of organic butter, cinnamon or nutmeg. Enjoy cut in chunks or mashed.

All these vegetables are hearty, satisfying and filled with nutrients your body needs.  Stepping outside the box may be a bit daring but eventually becomes routine and ultimately increases your health.

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Saturday
Jul032010

Are you Eating More Carbs than you Think?

DateSaturday, July 3, 2010 at 4:32PM

I hear more often than not – “I’m not eating any carbohydrates.  How is my body going to function?”

Just cutting out obvious sources of carbohydrate may be adding up to more carbs than you think.  How many carbohydrates does one need per day?

The answer to that question is very individual.  If you are a healthy active person who moderately exercises and wants to lose weight you may only need 150 grams of carbohydrate per day.  If you exercise more vigorously you may need more.  If you are diabetic and/or insulin resistant you may need a little less.

What types of foods contain carbohydrates?  I usually measure carbohydrates in terms of a slice of bread which contains 15 grams.  The obvious ones are potatoes, rice, pasta, cereal, etc.  A cup of rice has 45 grams of carbohydrate.  A half cup of grape nuts contains 47 grams of carbohydrate and a bagel has 60 grams!  

Fruits, vegetables, nuts/seeds, and dairy products contain carbohydrates as well.  One serving of fruit has 15 grams of carbohydrate.  A cup of non-starchy vegetables such as broccoli contains about 10 grams of carbohydrate.

One ounce of nuts which is about 20 almonds has about 6 grams of carbohydrate.  A cup of plain yogurt has about 15 grams.

Eating your carbohydrates mostly from fruits, veggies, nuts and plain dairy adds up to about 130-150 grams per day depending on the volume of food you eat.  If you add just 1 cup of rice and 2 slices of bread you bump up the total to a little over 200 grams.  Add a few pretzels or chips and you’re up to over 250 grams.

Condiments can also contain large amounts of carbohydrate.  Ketchup and barbecue sauce register at 10 grams for just 2 tablespoons.

Just cutting out the obvious carbs starchy or processed carbs may mean you may be following a balanced diet.  Moderation in terms of carbohydrate is the healthiest way to prevent inflammation and disease.  The body needs at least 70-80 grams of carbohydrate per day to function.  

True low carb diets of the past recommended 20 grams per day which is not in your best health interest.  Try adding up the carbohydrates you eat during the course of the day – you might be surprised at the number – and that the low carb diet is truly a thing of the past.

AuthorSusan Dopart | Comment2 Comments |
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Sunday
Jun062010

Did you Know?

DateSunday, June 6, 2010 at 9:06PM

Here are some alarming health statistics in the US you may or may not be aware of:

  • Weight is the a biggest health threat in the US, more than smoking, drinking and poverty in the United States
  • 70% of people in the US are overweight.  Obesity has increased by at least 60% in the last two decades
  • 95% of type 2 or adult onset diabetes is caused by obesity
  • 80% of cancers are diet related or caused by obesity
  • Fake sweeteners are expanding our waist-lines instead of slimming us down
  • The fastest growing groups of adult onset or type 2 diabetes are children and adolescents
  • This will be the first generation of children predicted to not outlive their parents due to the high-fat, high-sugar, refined-flour diet and our rather sedentary lifestyle
  • The average child gets over 50% of their calories from fat and sugar
  • 50% of fatigue and depression are caused by poor diets
  • 70% of the population do not receive the minimum daily requirements for key nutrients for health
  • The average child sees over 40,000 TV commercials with over 80% of food ads promoting junk foods

How do we respond to this health crisis?  The problem is multi layered but eating responsibly and holding food manufacturers responsible by refusing to buy their over processed food is a loud way to place your vote.  In A Recipe for Life by the Doctor’s Dietitian I give a clear, definitive road map to change the tide on these unfortunate statistics, hoping to lead our population towards health and longevity.

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