Diabetes- More than just Blood Sugar
Diabetes – More than just Blood Sugar
Diabetes is more famous as ‘Blood Sugar’ in common parlance- Even doctors may also ask- Do you have Blood Sugar? But little do we know that Diabetes is a lot more than just rise in Blood Sugar levels. Diabetes actually is more about Energy storage and use- about growth and development. As one of the hypothesis of development of Diabetes goes- ‘the thrifty genes theory’- our ancestors were too dependent on the vagaries of weather, rain, floods , famines for food ; During the times of a good harvest they would eat well and their bodies make huge stores of energy inside ( as fats) - which would help them survive famines and floods. But with the onset of farming, food security increased – food became available throughout the year to all, but the body is still working in its old ways- conserving energy and depositing it as fat.
Fats are the most concentrated form of energy in our body, 1 gm of fat provides 9 kcals, more than twice as much as 1 gm of glucose. A 60 kg male may have upto 15 Kg of fat while a female of same weight may have up to 20 kg of fat. 20 Kg of fat can provide sufficient heat to boil 1800 litres of water or make 9000 cups of tea!
Hormone insulin has a pivotal role to play in the process of fat storage and utilization. After intake of meals Insulin not only decreases blood glucose but also promotes storage of digested fats into fat cells ( storage department of fat). During absence of fats in the blood insulin promotes their utilization from fat stores. This is why many Diabetics are obese (specifically those suffering from type 2 Diabetes). This type of Diabetes is caused due to insulin resistance i.e.. body cells become resistant to the actions of insulin- hence more and more of insulin is required to bring about the same glucose lowering - the excessive insulin results in large fat deposits- which themselves cause more insulin resistance and destroy the insulin producing beta cells in pancreas because of toxic effects of fat; this forms a vicious cycle which ends up in clinical Diabetes and its numerous side effects.
Insulin also encourages protein formation – proteins are the building blocks of our body. Presence of insulin in blood stimulates, whereas its deficiency causes destruction of proteins- This is the reason that mothers with Pregnancy induced Diabetes have large babies ( Due to excessive insulin because of insulin resistance) whereas Type I Diabetics are generally thin ( since they do not have insulin of their own).
Its not necessary for a Diabetic to completely stop eating sweets, bread, rice etc. Whats more important is the how the food gets digested and absorbed by intestines. Partially cooked foods would not be immediately absorbed and slowly increase blood glucose, Long grain rice like Basmati also gives slower rise in glucose, Breads with dietary fibre and whole grains may also prevent sudden rise of glucose levels, Green vegetables and fruits are also slowly absorbed. A diabetic has to be innovative and find things suitable both for the palate and the body, this is not difficult- leave alone impossible.
Exercise perhaps is one of the boons that a Diabetic enjoys. Perhaps there would be very few conditions afflicting the human body where a pleasant stroll could double up as treatment. Exercise not only helps consume the excess glucose and fat it increases blood flow to heart, muscles of legs, kidneys, decreases blood cholesterol, increases protective cholesterol. Exercise works as a medicine- it increases insulin sensitivity, which helps the body to more avidly respond to insulin and decreases its total quantity.
Every Diabetic’s foremost need and responsibility is to understand the disease, this condition requires continuous attention, application of the patients creative mind, innovation- what to eat? When to eat? How to prepare? How to increase physical activity? These questions have to be answered by each Diabetic individually, off course with the help of a Doctor or a trained professional.
Diabetes requires Total control- for total success.
Wishing all Diabetics Good control over Diabetes, Healthy and happy life on the occasion of World Diabetes day.
Dr. Rajesh Kesari M.D
Control today for a healthy tommorrow
Diabetes Pearls
14 th November is celebrated as World Diabetes Day by the United Nations, Let us join hands and spread the light of awareness about Diabetes and help people lead better lives by bringing small but possible changes in their lives.
DIABETES PEARLS - is a short reminder for all those who have Diabetes or have a friend, relative with Diabetes.
Diabetes Pearls
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Decrease portion sizes of whatever you were eating. Make the right choices of food- Take more vegetables & Fruits Do not eat fast,relish the food & be a slow eater- don’t just gulp it down ( Surprising !! but this may also decrease blood sugar and many complications of Diabetes). |
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Exercise – Infuse physical activity in your life. Walking is the easiest and accessible to all. Walking not only lowers Blood sugar, Lowers Blood pressure, Cholesterol, decreases weight, strengthens joints but also makes life cheerful. |
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Check your blood glucose regularly, keep a glucometer at home and check daily. Check your Blood pressure Check blood cholesterol levels, Check your eyes |
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Control your sugar- |
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Keep your heart- Keep your life Keep your legs-Keep your eyes |
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Spread the message – be the torchbearer |
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Control today for a healthy tommorrow
HAPPY DIWALI
Dear Friends,
Wish you all a very Happy Diwali and the Festive season.
Let this Diwali Lighten up our lives with knowledge and give us the strength to remain healthy and make right choices.
Dr Rajesh Kesari MD
Some suggestions about sweets and festive foods which may have to be consumed during the festivals
AVOID - Fried foods, sweets or dipped in syrup- Gulab jamun, rasgulla, Barfi etc.
If unavoidable opt for Sandesh- which has less sugar and is not fried either.
Decrease portion size of sweets / or festive dishes which may have to be consumed
Avoid puris / Fried dishes
Control today for a healthy tommorrow
Holy Navratras- Times of Fasting & Feasting
The holy Navratras are associated with prayers and fasting all over India.
But Fasting and Feasting have special significance for Diabetics.
During prolonged fasting when no food or water at all is taken, the blood glucose levels may drop down causing hypoglycemia (this is a serious complication and may result in irreparable damage to brain).
This may specially be aggravated in patients taking either insulin or on frequently used oral medicines like Glimeperide ( Amaryl etc. ), or Glibenclamide ( Daonil etc. ).
Symptoms of Hypoglycemia are:
Sudden weakness
Hunger
Palpitations( increased heart beat),
tremor of hands
Sweating on foreheadand hands
Difficulty in walking, performing simple tasks
Incoherent speech
Loss of consciousness
Seizures
If any of these symptoms occur immediately put some sugar/ glucose / candy / sweets or a bread slice in your mouth and if the symptoms still continue seek medical attention.
It is also important to take sufficient amount of water during fasting periods - to avoid dehydration and resulting consequences.
During the periods of "fasting" many special "Fast-foods" are consumed for some people it may cause excess rather than deficiency of calories and carbohydrates. Most of the foods consumed in north india are fried, fried potatoes, nuts, seeds, halwa made from Singhara ( dried water chestnut) atta Kottu atta ( Buck wheat flour ) and rock salt or fruits etc. while restricting the intake of regular food grains and pulses like wheat, rice, daals etc and common salt.
Consumption of fruits is highly beneficial and preferable for diabetics, But consumption of fried Starchy foods like potatoes and water chestnut ( Singhara/ Kottu atta) is not recommended as this may result in increased blood sugar and cholesterol.
Control today for a healthy tommorrow
Desi Ghee (Clarified butter) in Diabetes
Question: Is Desi ghee ( Clarified butter ) beneficial for Diabetics ?
Answer: Desi ghee or clarified butter is made by boiling butter- wherein the milk proteins settle down and water is evaporated, the remnant is ghee or clarified butter. Desi ghee predominantly consists of saturated (65 %) and monounsaturated (32%) fats. Even though monounsaturated fats are healthy fats and they protect against atherosclerosis, Saturated fats are much more harmful and can cause problems like hypertension and Coronary & Cerebrovascular diseases due to formation of plaques in the blood vessels.The content of saturated fats in ghee is much more than polyunsaturated ( or the beneficial fats) and as such would be harmful for Diabetics and hypertensives. Moreso there are many healthier options available like Olive oil, peanut oil, rapeseed oil ( preferably mix with some other oil like sun/safflower to decrease eurcic acid content) etc. which are much more beneficial.
Control today for a healthy tommorrow
Control today for a healthy tommorrow
Upma is a traditional Indian dish prepared all over the country, Generally consumed as snack or for breakfast. Upma is prepared from Sooji ( semolina). Sooji itself is derived from wheat and high carbohydrate and calory content ( 75 gms of carbs per 100gms of semolina providing approx. 350 kcals of energy) single usual serving of upma is approx. 260 Kcals. But the biggest problems with foods made with semolina ( sooji) is their high glycemic index , such products are quickly absorbed into blood and result in quick and high peaks in blood glucose levels- this makes such foods undesirable for diabetics. Upma is often consumed with Nariyal chutney- which has high caloric value and is rich in saturated fats. Nariyal Chutney is therefore not recommended for diabetics.
One solution is making upma with soaked fenugreek seeds this decreases the absorption in blood and may prevent sudden blood glucose peaks. Here you can access this recipe for free.
Water chestnut ( Singhara)
Question: Is Water chestnut or Water caltrop ( Singhara) good for Diabetics?Answer: The seeds of Fresh Water chestnut consist mainly of starch and has carbohydrate content almost similar to that of potatoes it should be taken in moderate quantity ( 23 grams carbs per 100 gms weight giving approximately 115 kcals per 100 gms)
Dry singhara's carb contents are almost triple that of fresh- so singhara flour and dry singhara should be avoided by diabetics.
Indian women often use Singhara flour for preparations during festivals and fastings, Singhara flour contains approximately same carbohydrate contents as wheat flour- so it is advised to consume it in similar quantities as wheat chappatis.
Control today for a healthy tommorrow
Jaggery for Diabetics
Question: Is Jaggery good for Diabetics?Answer: Jaggery is unrefined sugar- In north India -it is made by boiling sugarcane juice, In parts of Southern and Eastern Indian states it is also made from dates. Its caloric content is only slightly less than sugar, ( 383 Kcal per 100 gms) so it is not recommended for Diabetics.
Control today for a healthy tommorrow
Corn & Wheat flakes for Diabetics
Question. Are Corn and wheat flakes good for DiabeticsAnswer: Highly processed ready to eat Corn or wheat flakes may not be the best option for Diabetics- they have high glycemic index so they get absorbed into the system readily and give high post meal blood sugar peaks, But if the same flakes are taken in a less processed form ( simlpy put- those flakes which need some cooking to be done and cannot be had straight from the box) are a good breakfast option for Diabetics - rich in fibres and of low glycemic index hence they slowly get absorbed in the blood and do not cause peaks of blood sugar.Control today for a healthy tommorrow
