Balancing Act: Nourishing Insights into Nutrition and Type 2 Diabetes

By Hescott Nutrition Services | posted in November 2023 | Type 2 Diabetes, Diagnosis, Risk Factors, Symptoms, Physical Activities, Insulin Resistance, Healthy Weight, Prevention & Reversal Strategies, Nutrition Tips, Diabetes-friendly Recipes, Healthy Eating Plan, Limit Alcohol.

Diabetes is a chronic condition that affects millions of people worldwide. While it can be managed with proper care, understanding, and lifestyle changes, it can also lead to serious health complications if left untreated. This blog will focus on Type 2 Diabetes, which primarily develops due to lifestyle factors and is more common in adults. We will explore the condition, risk factors, preventive measures, and the crucial role of nutrition in managing Type 2 Diabetes. Blood glucose and blood sugar will be used interchangeably.

Understanding Diabetes

Type 2 Diabetes differs significantly from Type 1 Diabetes. While both types pertain to issues with insulin regulation, their causes and development are different:

Type 2 Diabetes:

Type 2 Diabetes mainly occurs as a result of lifestyle factors and is more common in adults. It is a chronic condition that affects how your body uses glucose, the primary energy source. In this type of diabetes, the pancreas either doesn't produce enough insulin or the body's cells develop a resistance to insulin, which is a hormone that regulates the movement of glucose into your cells. Lifestyle changes can significantly help manage the condition in the early stages, though insulin therapy may be needed as the disease progresses.

Type 1 Diabetes:

In contrast, this form of diabetes is an autoimmune condition where the body's immune system mistakenly attacks and destroys the pancreas's insulin-producing beta cells. As a result, the body produces little to no insulin. Individuals with Type 1 Diabetes must take insulin every day to survive. This type of diabetes often develops in children and young adults but can occur at any age.

Diagnosis of Type 2 Diabetes

Healthcare professionals use various blood tests to diagnose Type 2 Diabetes. Understanding each test and its results is crucial.

Fasting Blood Glucose (FBG) Test:

This simple blood test assesses your blood glucose levels following an overnight fast, requiring you to abstain from food for at least 8 hours. If your fasting blood glucose level is 126 milligrams per deciliter (mg/dL) or higher on two separate tests, you will be diagnosed with diabetes.

Oral Glucose Tolerance Test (OGTT):

This test begins with a fasting blood glucose test. You are then given a sweet liquid that contains a known amount of glucose. Your blood glucose levels are then checked several times over the next 2-3 hours. A blood glucose level of less than 140 mg/dL is normal. A reading between 140 and 199 mg/dL indicates prediabetes. A reading of 200 mg/dL or higher after two hours indicates diabetes.

Hemoglobin A1C (HbA1c) Test:

This blood test reflects your average blood glucose level for the past 2 to 3 months. It measures the percentage of blood glucose attached to hemoglobin, the oxygen-carrying protein in your red blood cells. An HbA1c level of 6.5% or higher on two separate tests indicates diabetes.

It's important to get regular check-ups and blood tests, especially if you have risk factors for Type 2 Diabetes. Early diagnosis can lead to timely treatment, reducing the risk of serious complications.

Risk Factors & Symptoms of Type 2 Diabetes

There are several risk factors that increase the likelihood of developing Type 2 Diabetes.

Age:

While Type 2 Diabetes can manifest at any age, the likelihood of its occurrence rises with advancing age, particularly after reaching the age of 45.

Family History:

The risk of developing Type 2 Diabetes rises if a parent or sibling has been diagnosed with the condition.

Weight:

The primary risk factor for Type 2 Diabetes is being overweight or obese, especially with the presence of visceral fat, which surrounds the abdominal organs.

Physical Inactivity:

Regular physical activity is crucial for managing and preventing Type 2 Diabetes. The American Diabetes Association suggests at least 150 minutes of moderate-intensity aerobic exercise per week, spread over at least three days. This can include activities like brisk walking, swimming, or biking. Additionally, incorporating resistance training, such as weightlifting or bodyweight exercises like push-ups and squats, two to three times a week is recommended. Exercise contributes to weight control, improves insulin sensitivity, and strengthens the heart.

History of Gestational Diabetes:

Women with a history of gestational diabetes face a markedly increased risk of developing Type 2 Diabetes in the future. The Centers for Disease Control and Prevention report that approximately 50% of women who have had gestational diabetes subsequently develop Type 2 Diabetes.

High Blood Pressure:

There is a well-established connection between high blood pressure and Type 2 Diabetes. Both conditions share common risk factors, like being overweight, having an unhealthy diet, and physical inactivity. Also, high blood pressure contributes to increased insulin resistance, an important feature of Type 2 Diabetes.

High Cholesterol:

Elevated levels of low-density lipoprotein (LDL) cholesterol, known as the "bad" cholesterol, or low levels of high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, increase the risk of Type 2 Diabetes. High LDL levels can lead to insulin resistance, a precursor to Type 2 Diabetes, with an ideal target of less than 100 milligrams per deciliter (mg/dL). Conversely, optimal HDL levels should exceed 60 mg/dL, while levels below 40 mg/dL for men or below 50 mg/dL for women are considered low and increase the risk of developing Type 2 Diabetes.

Symptoms:

Type 2 Diabetes symptoms usually develop gradually over a period of several years and may be so mild that they go unnoticed. However, some common signs to look out for include frequent urination, excessive thirst, increased hunger, unexplained weight loss, fatigue, and blurred vision.

Effective Prevention & Reversal Strategies

There's plenty you can do to reduce your risk of developing Type 2 Diabetes and improve the condition.

Regular Physical Activity:

Regular physical activity is crucial for various health benefits, including weight loss, blood sugar reduction, and improved insulin sensitivity. The American Diabetes Association advises a minimum of 150 minutes of moderate-intensity aerobic exercise per week to promote overall well-being.

Maintain Healthy Weight:

Excess weight, especially around the abdomen, increases insulin resistance. Maintaining a healthy weight substantially lowers the risk of Type 2 Diabetes. Even a modest weight loss of 5-10% of total body weight can positively impact reducing this risk.

Healthy Eating Plan:

A diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help manage your blood sugar levels and weight. Limit processed foods and beverages high in sugar.

Limiting Alcohol:

Too much alcohol can lead to weight gain and may increase your blood pressure and triglyceride levels, which are all risk factors for diabetes.

Quit Smoking:

Smokers are roughly 50% more likely to develop diabetes than nonsmokers, and heavy smokers have an even higher risk.

Regular Screenings:

Regular diabetes screenings are important, especially if you have risk factors for the condition. Early detection can help prevent serious complications.

Quality sleep:

Quality sleep is essential to maintaining good health and plays a critical role in preventing Type 2 Diabetes. A lack of sleep or chronic sleep deprivation can lead to changes in hormone levels, specifically insulin and cortisol, increasing blood glucose levels and weight gain.

Managing stress:

High stress levels can affect blood glucose levels and lead to poor dietary choices. Techniques like mindfulness, yoga, or deep breathing may help you manage stress.

Nutrition Tips & Recipes for Prevention and Management of Type 2 Diabetes

Managing your nutrition is critical to preventing and managing Type 2 Diabetes.

Balanced Meals:

Eat balanced meals with complex carbohydrates, lean proteins, and healthy fats. This helps stabilize blood sugar levels and provides sustained energy throughout the day. Include a variety of colorful fruits and vegetables to ensure a good intake of vitamins, minerals, and dietary fiber.

Regular Eating Schedule:

Set consistent eating times to maintain stable blood sugar levels and prevent sudden spikes and crashes. Strive for three well-balanced meals and consider incorporating healthy snacks if necessary. Avoid skipping meals, particularly breakfast, to avoid overeating later in the day.

Portion Control:

Exercise portion control to regulate calorie intake and sustain a healthy weight. Use smaller plates and bowls to manage portion sizes. Develop portion awareness by measuring food servings until you become accustomed to appropriate portion sizes.

Focus on Fiber:

Incorporate fiber-rich foods into your diet, such as whole grains, legumes, fruits, and vegetables. Fiber slows digestion, regulates blood sugar levels, promotes a feeling of fullness, and supports overall digestive health.

Choose Lean Proteins:

Choose lean protein sources, such as skinless poultry, fish, legumes, tofu, and low-fat dairy products. These selections offer vital nutrients without introducing excessive saturated fat.

Limit Sugary Drinks and Processed Foods:

Reduce the consumption of sugary drinks, such as soda, fruit juices, and sweetened beverages, as they can cause rapid spikes in blood sugar levels. Choose water, herbal tea, or unsweetened beverages as alternatives. Also, restrict the intake of processed foods that often contain high amounts of added sugars, unhealthy fats, and sodium.

Incorporate Healthy Fats:

Incorporate nourishing fats into your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats contain essential omega-3 fatty acids and can contribute to improved insulin sensitivity and decreased inflammation.

Read Food Labels:

Develop the skill of interpreting food labels to recognize added sugars, saturated fats, and sodium content in packaged foods. Select items with minimal added sugars and choose lower-sodium alternatives.

Now, let's dive into some delicious, nutritious, and easy-to-prepare recipes that are diabetes-friendly.

Breakfast:

Overnight Apple Pie Oats

Prep Time: 10 minutes Total Time: 8 hours Yield: 4 servings

Ingredients

• 2 cups of oats
• 4 cups oat milk, plain, unsweetened (or other non-dairy milk)
• 2 tsp vanilla extract
• 2 apple, medium, chopped
• 1/2 cup water, or more if needed
• 2 tsp cinnamon (or other spice)
• 4 Tbs pumpkin seeds
• 2 Tbs coconut flakes

Directions

Prep

1. Evenly divide the oats, oat milk, and vanilla extract among containers with sealable lids (mason jars are perfect). Seal and shake well. Refrigerate overnight to allow oats to soften.

Make

1. Wash and chop apples.

2. Heat a small saucepan over medium heat. Add the water, chopped apple, and pumpkin pie spice. Cook until the water has evaporated and the apples are softened and fragrant.

3. To assemble: Remove the oats from the refrigerator and remove the lid from the container. Evenly divide the apple mixture between the containers. Top with pumpkin seeds and coconut flakes.

Lunch:

Shaved Brussels Sprout Salad

Prep Time: 15 minutes Total Time: 20 minutes Yield: 6 servings

Salad

Ingredients

• 2 lb Brussels sprouts, shaved
• 2 pears, 1/4" slices
• 1 cup pomegranate arils (1 small pomegranate)
• 1/3 cup pecans, raw, roughly chopped

Directions

Prep

1. Using a food processor, shave the Brussels sprouts.

2. Seed the pomegranate (if necessary).

3. Roughly chop the pecans.

4. Slice the pears.

Creamy Tahini Dressing

Ingredients

• 1/4 cup olive oil
• 1/4 cup tahini
• 1 lemon, juiced (for 1/2 Tbs juice)
• 2 tsp Dijon mustard
• 2 tsp maple syrup
• 2 Tbs cold water
• salt, to taste
• pepper, to taste

Directions

Make

1. Combine the shaved brussel sprouts, pears, pomegranates, and pecans in a bowl.

2. To make the dressing, combine all ingredients in a mason jar and shake to emulsify. If necessary, add more water to thin the dressing. Season to taste with salt.

When ready to serve the salad, drizzle the dressing over the salad ingredients and toss to combine.

Dinner:

Chicken and Hummus Lettuce Wrap with Cilantro and Lime

Prep Time: 25 minutes Total Time: 35 minutes Yield: 2 servings

Salad

Ingredients

• 1/4 cup cilantro, fresh, chopped
• 2 tomatoes, chopped
• 1/2 seedless cucumber
• 1 lime, juiced
• 1 head romaine (8 leaves)
• 4 Tbs hummus
• 12 oz chicken breast, cooked and shredded

Directions

Prep

1. Chop cilantro, tomato, cucumber, and juice half of a lime. Put into a small bowl, add hummus, and stir.

2. Cut leaves off from the head of romaine, rinse, and pat dry.

Make

Using the lettuce as a wrap, add the hummus mixture to the middle and top with chicken.

Conclusion

Comprehending the various aspects of diabetes is essential to managing the disease. From understanding the diagnosis of Type 2 Diabetes, awareness of the risk factors and symptoms is crucial for timely intervention. Equally important are effective prevention and reversal strategies, providing individuals with the tools to take charge of their health. Furthermore, integrating nutrition tips and recipes into your lifestyle becomes a proactive measure for preventing and managing the condition. This holistic approach, spanning from understanding the condition to practical strategies for prevention, forms a comprehensive framework for you to foster a healthier and more informed life.

Are you seeking personalized care to manage your diabetes, weight, or kidney health? Look no further.
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