What is diabetes?
Diabetes mellitus is a condition in
which the amount of glucose (sugar) in the blood is too high because the body
cannot use it properly. Glucose comes from the digestion of starchy foods such
as bread, rice, potatoes, chapatis, yams and plantain, from sugar and other
sweet foods, and from the liver which makes glucose.
Insulin is vital for life. It is a
hormone produced by the pancreas, which helps the glucose to enter the cells
where it is used as fuel by the body. The main symptoms of untreated diabetes
are increased thirst, going to the loo all the time - especially at night,
extreme tiredness, weight loss, genital itching or regular episodes of thrush,
and blurred vision.
Type
1
(insulin dependent) diabetes develops if the body is unable to produce any
insulin. This type of diabetes usually appears before the age of 40. It is
treated by insulin injections and diet, and regular exercise is recommended.
Type
2
(non insulin dependent) diabetes develops when the body can still make some
insulin, but not enough, or when the insulin that is produced does not work
properly (known as insulin resistance). This type of diabetes usually appears
in people over the age of 40, though often appears before the age of 40 in
South Asian and African-Caribbean people. It is treated by diet and exercise
alone or by diet, exercise and tablets or by diet, exercise and insulin
injections.
The main aim of treatment of both
types of diabetes is to achieve near normal blood glucose and blood pressure
levels. This, together with a healthy lifestyle, will help to improve
well-being and protect against long-term damage to the eyes, kidneys, nerves,
heart and major arteries.
Ten steps to eating well
1)
Eat three regular meals a day. Avoid skipping meals and spread your
breakfast, lunch and evening meal over the day. This will not only help control
your appetite but also help in controlling your blood glucose levels.
2) At each meal include starchy carbohydrate foods such as bread, pasta,
chapattis, potatoes, yam, noodles, rice, cassava and cereals. The amount of
carbohydrate you eat is important to control your blood glucose levels. All
varieties are fine but try to include those that are more slowly absorbed (have
a lower glycaemic index) as these won’t affect your blood glucose levels as
much.
Better
choices include:
• pasta • basmati or easy cook rice • grainy breads such as granary, pumpernickel
and rye • porridge oats, all bran and
branflakes. • sweet potatoes, yam and new potatoes
The high fiber varieties of starchy
foods will also help to maintain the health of your digestive system and
prevent problems such as constipation.
3) Cut down on the fat you eat particularly saturated fats, as this type
of fat is linked to heart disease.
Choose unsaturated fats or oils, especially monounsaturated fat (eg olive oil
and rapeseed oil) as these types of fats are better for your heart.
All fats contain calories. Fat is the
greatest source of calories so eating less fat and fatty foods will help you to
lose weight.
Here
are some tips to cutting the fat:
• Use less saturated fat by having
less butter, margarine, cheese and fatty meats. • Choose lower fat dairy foods
such as skimmed or semi-skimmed milk, low fat or diet yogurts, reduced fat
cheese and lower fat spreads. • Grill,
steam or oven bake instead of frying or cooking with oil or other fats. • Watch
out for creamy sauces and dressings and swap for tomato-based sauces. • Skim
the fat from soups, stews and one-pot meals.
4) Eat more fruit and vegetables. Aim
for at least five servings in total a day to provide you with vitamins and
fibre as well as to help you balance your overall diet. A portion is, for
example:
•
a whole banana or apple • a slice
of melon • two plums •
a handful of grapes • a cereal
bowl of salad • three heaped tablespoons of vegetables.
5) Include more beans and lentils such as kidney beans, butter beans,
chickpeas, red and green lentils, as these can help to control your blood glucose
levels and blood fats. Try
adding them to stews, casseroles and soups, or to a salad.
6) Aim for at least two portions of oily fish a week. Oily fish
contains a type of polyunsaturated fat called omega 3 which helps protect
against heart disease. Eat oily fish such as mackerel, sardines, salmon and
pilchards.
7) Limit sugar and sugary foods. This does not mean you need to eat a
sugar- free diet. Sugar can be used in foods and in baking as part of a healthy
diet. However use sugar-free, no added sugar or diet squashes and fizzy drinks,
as sugary drinks can cause blood glucose levels to rise quickly.
8) Reduce salt in your diet to 6g or less a day. More than this can
raise your blood pressure, which can lead to stroke and heart disease. Limit
the amount of processed foods, saltfish, corned beef, pickled meats you eat.
Try flavouring foods with herbs and spices instead of salt and soak your
saltfish for as long as possible before cooking.
9) Drink alcohol in moderation only that’s a maximum of two units of
alcohol per day for a woman and three units per day for a man. For example,
a pub measure (25ml) of spirit or half a pint of normal strength beer is about
one unit. Over the years the alcohol content of most drinks has gone up. A drink
can now contain more units that you think – a pint of premium lager can contain
as much as three units, and a small glass of wine (175ml) around two units.
Remember alcohol contains empty calories so think about cutting back further if
you are trying to lose weight. Never drink on an empty stomach, as alcohol can
make hypoglycaemia (low blood glucose levels) more likely to occur when taking
certain diabetes medication. Never drink and drive. Or still achana tu na
pombe.
10) Don’t be tempted by diabetic foods or drinks they offer no benefit to people with diabetes.
They are expensive • contain just as
much fat and calories as the ordinary versions
• can have a laxative effect •
will still affect your blood glucose levels.
Farouq Githenya is a Sports and exercise Science graduate from
Makerere University with a keen interest in making people fit and healthy. He
has previously worked as a fitness trainer and exercise consultant in and out
of the country. He now undertakes personal training for mostly those who want
to lose weight and also undertakes bone injuries rehabilitation programmes right at your place of comfort,
including your home, office or even outdoors. Like our page https://www.facebook.com/losegainkenya
or at his Google account www.google.com/+farouqgithenya33
