|
Type 2 diabetes is the most common form of diabetes. It was once called, Mature onset diabetes” but inline with increasing obesity trends and the lowering of the age when suffers become afflicted with this illness this name has been dropped. In fact, so close is the relationship between obesity and Type 2 diabetes that the term "diabesity” has been coined. Diabetes is a chronic disease characterized by an elevated blood glucose levels resulting from the body not producing enough insulin or the effectiveness of the insulin being lowered. A combination of genetic predisposition and lifestyle choices (e.g. Diet and exercise habits) contribute to the evolution of this illness.
WHAT IS DIABETES?
Type 2 diabetes is the most common form of diabetes. It was once called, “Mature onset diabetes” but inline with increasing obesity trends and the lowering of the age when suffers become afflicted with this illness this name has been dropped. In fact, so close is the relationship between obesity and Type 2 diabetes that the term “diabesity” has been coined. Diabetes is a chronic disease characterized by an elevated blood glucose levels resulting from the body not producing enough insulin or the effectiveness of the insulin being lowered. A combination of genetic predisposition and lifestyle choices (e.g. Diet and exercise habits) contribute to the evolution of this illness.
Currently approximately 6% of the Australian population suffers from this ailment. Predictions suggest that by 2020, should the current obesity epidemic not be curtailed, Type 2 diabetes may afflict up to 18-20% of the population. In years gone by the expected age of onset was 40, currently the expected age of disease onset is 25.
Complications associated with diabetes include blindness, nerve damage, kidney disease, lower limb circulating problems (sometimes resulting in amputations) and
cardiovascular disease.
CARBOHYDRATES – THE KEY.
Carbohydrates are starches and sugars which are broken down to glucose in the body. The glucose then enters the bloodstream with the “blood sugar” level gradually rising. Insulin is then secreted by the pancreas into the bloodstream to aid with the transportation of glucose into muscle cells and the brain where it is used as an energy source. For diabetes suffers the body is either not producing insulin (or in enough quantity) or the cell receptors are not working and can not take in the available glucose. Either way the diabetic must constantly monitor blood glucose levels to ensure they don’t have too much or too little glucose circulating. Small regular meals containing carbohydrate can help facilitate this by helping to keep the blood glucose levels relatively stable. This is why diabetics regularly test their blood glucose levels manipulating their blood glucose levels by ingesting some carbohydrate or injecting some insulin.
WHERE ARE CARBOHYDRATES FOUND?
- Breads, cereals and grains.
- Fruit and starchy vegetables such as potatoes.
- Milk and yoghurt.
- Confectionary and soft-drinks.
- Carbohydrates are NOT found in meat and fats.
LIFESTYLE HAS AN IMPACT.
By modifying ones’ lifestyle Type 2 diabetes can be prevented, delayed and even reversed/treated. The keys to this are regular physical exercise which has an “insulin type effect” on muscle tissue making it more sensitive to the uptake of circulating blood glucose. Those suffering from Type 2 diabetes should eat in a similar manner to what is recommended to the general population:
- Small regular meals should be consumed throughout the day.
- The meals should be low in fat – particularly saturated fat.
- The meals should be rich on foods with a low Glycaemic Index (G.I.) such as whole-grains, beans, lentils, etc.
If overweight Type Two diabetics should endeavour to lose weight as this will help with blood glucose control and lower the possibility of heart disease.
WHAT IS THE G.I.?
Dietitians used to label carbohydrates as either “simple” or complex”. It was believed that simple sugars raised blood glucose levels faster than complex starches. More recent research has found that all carbohydrates enter the bloodstream at different rates. The GI is affected by factors such as cooking, processing, ripeness, fat and fibre content. The rate at which a carbohydrate is broken down to glucose effects the blood glucose levels. Those carbohydrates that are broken down quickly are labelled “high” GI foods producing a rapid spike in blood glucose levels. Those carbohydrate foods that break down more slowly are termed “low” GI foods and give a longer, more sustained release of glucose into the bloodstream. As foods aren’t eaten in isolation the combination of different carbohydrates within any one meal is considered to be the “glycaemic load” of that meal.
LOW GI FOODS.
Aim at consuming at least one of the following type of carbohydrate foods at each meal:
- Breads such as Burgen Breads, Performax, Ploughman’s Wholegrain, heavy fruit loafs, pumpernickel.
- Crisp breads such as Ryvita, Rye Cruskitts and Saladas.
- Breakfast cereals such as rolled oats, untoasted muesli.
- Fruits such as apples, oranges, peaches, plums, pears.
- Starchy vegetables like sweet potato and sweet corn.
- Pastas and grains such as basmati rice, barley, cous cous.
- Legumes.
- Low-fat dairy products.
- Non-starchy vegetables such as salad vegetables which have low carbohydrate contents and therefore little effect on blood glucose levels.
HOW MUCH CARBOHYDRATE IS ENOUGH?
This question largely depends on an individuals activity level. The more active the person the more carbohydrate they require. In general terms aim for 2-3 serves at each meal. One serve equals: (i) A slice of bread, (ii) ½ a cup of breakfast cereal, (iii) ½ a cup or cooked rice or pasta, (iv) a piece of fruit, (v) a medium potato or ½ a cup of starchy vegetables such as corn, (vi) a cup of milk or 200ml tub of yoghurt, (vii) a cup of legumes. |
Health Resources 
