November 13, 2016
What is Type 2 diabetes?
Simply put, Type 2 Diabetes means that the diagnosed individual has too much blood glucose (blood sugar) circulating in their blood stream. This is caused by 1) insulin resistance, which results in less uptake of glucose (sugar) by the muscles and fat cells leaving excess glucose circulating in the blood and 2) dysfunction of the pancreatic beta-cells (they are responsible for the production of insulin).
Risk Factors for Type 2 Diabetes include:
- Obesity (extra weight can cause Insulin resistance)
- Lack of exercise
- Stress
- High blood pressure
- High levels of blood triglycerides (fat stores)
- Lack of sleep
- Family history of Type 2 Diabetes
Symptoms of Type 2 Diabetes:
- Excessive thirst
- Blurry Vision
- Irritability
- Tingling or numbness in hands and feet
- Feeling worn out
Type 2 Diabetes is the most common form, it causes blood glucose levels to rise higher than normal. This is because your body does not properly use the hormone insulin (insulin resistance). Insulin is responsible for helping your cells turn glucose to into energy, it is supposed to help glucose be taken up by muscles and fat cells which removes blood glucose from the blood stream. When your body is not sensitive to insulin it causes the beta-cells in your pancreas to work overtime to produce extra insulin to maintain normal blood sugar levels. The problem with having your beta-cells working overtime is, eventually they cannot maintain the extra demand.
Long Term Health Risks for people with Type 2 Diabetes:
- Heart damage and increased risk of heart attack and stroke
- Blood Vessel damage
- Eye problems
- Slow wound healing
- Nerve damage and problems
Type 2 Diabetes can be managed through a healthy diet and lifestyle. People with this disease should regularly monitor their blood glucose levels, trying to maintain a normal range. (70 -103 mg/dl before meals and less than 180 mg/dl two hours after eating). This can be done multiple times throughout the day, this is important so you have a clear idea of how your blood sugar fluctuates.
It is also very important to lose any extra weight you may be carrying, as this can cause insulin resistance. Exercise should be a regular part of your life, aiming for at least 150 minutes a week. Regular physical activity can help maintain healthy blood glucose levels, when your muscles are working they will take glucose out of your blood stream, causing your blood glucose levels to lower.
Regular exercise will also help with the long terms risks of diabetes (cardiovascular disease). Eating well is extremely important, you should not skip meals, and focus on whole, unprocessed foods that are low on the Glycemic index (glycemic index is a system that ranks foods on a scale from 1 to 100 based on their effect on blood-sugar levels).
Refer to the Glycemic index as a tool to help you make healthier choices, try to choose foods that are low on the GI and avoid foods that are high.
Tips for eating well with Type 2 Diabetes:
CHOOSE
- 100% whole grains (Quinoa, wild rice)
- Choose plain, unsweetened dairy products (Plain Greek yogurt)
- Choose fruits that are LOW on the Glycemic Index, in appropriate serving sizes (Grape fruit, apples, peaches)
- Choose heart healthy fats (fats from nuts, seeds, avocados etc.)
- Choose lean proteins, trim visible fat, choose/add vegetarian protein to your diet
- Choose non starch vegetables
AVOID
- Processed meat (high in fat and sodium)
- Refined white flour, added sugars (white bread, pastas, baked goods etc.)
- No canned fruit or fruit juice (they have added sugar and will cause rapid spikes in blood glucose)
- Fat free dairy products & fruit flavoured products (fruit flavored yogurt has a lot of added sugar)
- Trans fats and saturated fats (limit butter, fried foods, etc. They are detrimental to heart health)
- Avoid excessive alcohol
If you have any further questions please email me at: [email protected]
Sarah
Sources:
http://www.webmd.com/diabetes/type-2-diabetes-guide
http://www.endocrineweb.com/conditions/type-2-diabetes/type-2-diabetes-exercise
Nutrition Science and Applications – Smolin, Grosvenor, Gurfinkel
