Be GI Smart

If you have diabetes, choosing foods with low GI can help you to evenly balance blood glucose levels and reduce spikes after eating.

What is Glycaemic Index?

Glycaemic Index (GI) is a ranking of how quickly each carbohydrate containing food and drink makes blood glucose rise. 

The index was originally developed in 1981 in Toronto by researchers for people with diabetes so that they could manage their blood glucose levels better after mealtimes. Foods that are absorbed slowly have a low rating as compared to those that are absorbed quickly.

The GI index progresses from 0 – 100 and usually uses glucose or white bread as the basic reference point for comparing other foods.  Carbs that are absorbed in the body  slowly to moderately are rated as low to medium GI and include  foods such as wholegrain breads, lentils and many  fruits (papaya,  guava, apple, oranges, sweet lime, etc.) and non-starchy vegetables such as peas,  broccoli,  and cauliflower. 

Carbohydrates that are absorbed quickly have a high GI rating of 70 or more. These include foods such as white bread, rice cakes and cornflakes.

  

Generally speaking whole grain foods have lower GI and the more processed or cooked the higher is the GI. However, other factors also affect the GI of foods.

Cooking methods

Using cooking methods such as frying, boiling and baking can alter the GI level.

The longer pasta is cooked the higher the GI. So al dente (just cooked) is the best way to eat pasta.

Protein and fat content of foods 

Fat and protein slow down the absorption of carbohydrates so high- fat milk and dairy products have a low GI, however people with diabetes should be careful in the use of whole fat dairy products as the fat content may cause obesity and heart related problems.

Ripeness of fruit and vegetables

In general, the riper the fruit and some vegetables are, the higher the GI.

Fibre

Fibre in foods acts as a physical barrier that slows down the absorption of carbohydrates in the body. So, the higher the fibre content of the food, the slower it is absorbed.

MVH advises you to Go Low

• Instead of using white bread and bagels, include breads made of whole grain or sour dough.

• Add beans, lentils, and peas to your meals.  

• Include selected fruit and plenty of green vegetables 

 

• Choose whole wheat pasta or noodles or complex carbohydrates.

 

Get the most from a weight loss plan

The current trend of maintaining a healthy lifestyle has brought with it numerous irresistible programmes for losing weight.

However, a word of caution - weigh your options before you take the leap!

It is tempting to think that the ‘one size fits all’ approach will help you shed those extra kilos in a short time. BUT… The best weight loss plan is the one you enjoy and fits in with your everyday life.

You are more likely to succeed in your mission of shedding those extra kilos if the changes you make are small and realistic.

Here are some tips for choosing wisely.

Slow and steady wins the race. Look for a plan that aims for an initial weight loss of 10%. Research shows that this will improve your health – including blood pressure, cholesterol, and your risk for developing any long term health problems. It is also very important for controlling Type 2 diabetes mellitus.

Being more active and reducing the amount of calories is something that all weight loss programmes have in common.

  

However, good programmes recommend eating around 600 Kcal less each day resulting in a slow and steady weight loss of 0.5 kg – 1 kg per week which is the best way to lose weight.

Don’t believe in hype. Be cautious of plans that promise drastic results, offer quick fixes, eliminate entire food groups, or promise too much.

Less & more Eating less and doing more will bring your blood glucose levels down, so consult with your doctor in case you have to make adjustments to your medication.

…and finally

It is easy to give up so keep a diary of your progress so that you can track it.

Diabetes stigma – Another challenge for people with diabetes

In addition to the difficulties of managing blood glucose levels, many people with diabetes face an additional burden – that of diabetes stigma.

For people with Type 2 Diabetes (T2DM) the main form of stigma relates to how it began.  People sometimes associate it with a poor and indisciplined lifestyle - lack of physical activity, eating too much of the wrong food and obesity.

However, although this may be a reason for the onset of T2DM, one has to also take into account other important causes such as age, inherited genes, other reasons for gaining weight, demands of the job and so on.

People with Type 1 diabetes mellitus report stigma for other reasons such as eating the wrong food, not having good control, and being blamed as being irresponsible all the time.

In general, diabetes of any type can arouse feelings of over - protectiveness or pity towards the patient as many people think that having diabetes prevents a person from leading a normal life.

However, diabetes is not a death sentence if managed well and it definitely does not make people sickly, weak or limit their opportunities.

Sometimes managing diabetes also often leads to embarrassment. At times the act of injecting insulin can be mistaken for using recreational drugs and symptoms of severe hypo can be mistaken for rudeness, aggressiveness, or even drunken behaviour!

People around a person with diabetes should be sensitized to these aspects.

Diabetes and Dementia

People with Type 2 Diabetes mellitus may have a 1 ½ to 2 ½ times increased risk of developing dementia when compared to those without diabetes.

There are many different types of dementia. The most common is Alzheimer’s disease. Early symptoms include forgetfulness, repetition, short term memory loss, and impaired word finding ability. As it progresses it is marked by disorientation, impaired reasoning and decision- making, and loss of both daily living and social skills.

People with diabetes who have dementia have difficulty in managing diabetes. On the other hand, poorly controlled diabetes can also have an effect on the safety and well- being of people with dementia.

EXTRACTS…

Change your eating habits 

It’s not just what we eat… It’s also when we eat!

Are you a late night eater? Well, it’s time to change that habit as eating food late at night triggers obesity.  Researchers at Salk Institute in a study on mice have found that limiting eating hours to a 12- hour window, for example from 8 a.m to 8 p.m., and fasting for the rest of the time can make a huge difference on whether fat is stored or burned up by the body and could help fight high cholesterol, diabetes and obesity. They also caution against constant snacking and say that that restricting calories consumption to an 8 to 12 hour period can protect you from lifestyle diseases.

Source: The Hindu  4/12/14

A new system designed to change how people test their glucose levels is in clinical trials and is expected to be launched soon. It eliminates the need for routine finger pricks. Blood glucose readings are taken through a small sensor worn on the body that automatically measures, captures and stores glucose data for 8 hours. The system is designed to provide both patients and doctors of a visual snapshot of a typical day. It also allows doctors to make better decisions in patient care. At the moment intermittent testing does not give a full picture of the daily pattern due to the pain and hassle of testing.

Source: Diabetes Update Summer 2014

Neuropathy in the brain

Are there any changes in the brain due to peripheral neuropathy?  Earlier considered a peripheral nervous system disease, in a first such study on T1DM subjects researchers have found that grey matter volume in regions associated with sensory perception was significantly lower in people with diabetic neuropathy. 

New findings could lead to better assessment, monitoring and improved treatments for the condition.

Source: Diabetes Update Summer 2014

Researchers at the University of Sheffield have found that periods of overnight hypo often go undetected and can cause unexpectedly long periods of very slow heart rate in older patients who have Type 2 DM as well as associated heart problems. It could also explain the ‘dead in bed’ syndrome – a rare condition in Type 1 DM patients who experience high rates of overnight hypos. 

The findings suggest that all people with diabetes should be aware of the risk of running low sugars overnight.

Source: Diabetes Update Summer 2014