Nutrition secrets 3

Diabetes and health

Eat healthy!

Stay healthy!

Be Happy!

Nutrition Secrets Apr-Jun 2016, Issue 3

Why Diabetes Gets on Our Nerves Controlling Blood Sugar Glycemic Index of Foods

Page 2

Nutrition Secrets Founder, author, creator, writer, editor:

Candida Khan The information in this magazine is general. It should not be used against or to substitute any health professional’s advice. This magazine is not liable for injury, loss or damage caused by this information.

Extra effort has been made to ensure that information is up to date and accurate.

Apr-Jun 2016, Issue 3

Nutrition Secrets will be published 4 times a year. It will be offered online. Contents are copyright.

Apr-Jun 2016, Issue 3

Page 3

Inside this issue:

6 Caribbean food groups………………………………..8 Why Diabetes Gets on your Nerves………………….14 Controlling Blood Sugar……………………………….22

Glycemic Index of Foods……………………………...24 Fun Facts Page………………………………………...30 Healthy Menu…………………………………………...32

Background:

Passion:

Born in the Caribbean island

My passion for n

of Trinidad and Tobago. Fell

health and welln

in love with nutrition, health

when I was doing

and wellness.

suddenly realised

portant the diet Education: BSc Human Nutrition and Dietetics Diploma in Institutional and Community Dietetics and Nutrition Pursuing Masters Nutrition

and wellness of t

it was through th

started a Facebo

called ‘Nutrition

ter that, I was in

start Nutrition S magazine.

Nutrition Secrets:

nutrition,

Born in the Month of September

ness grew

2013, Nutrition Secrets facebook

g my BSc. I

d how im-

page came to life. Soon after, it was spread to Instagram, twitter,

is to health

pinterest and tumblr. In 2015, a

the body and

group was then made on facebook

his that I

and soon after, a magazine was

ook page

Secrets’. Af-

launched on October 1st, 2015.

This magazine will be issued every

nspired to

3 months. A website was then

Secrets online

created in 2016: http:// nutritionsecrets.wix.com/ candidakhan.

CONTRIBUTORS TO Candida Khan is currently studying MSc. Nutrition. She is a Registered Dietitian in Trinidad and has a true passion for nutrition and helping others. This magazine aims to empower persons to make the right choices for their dietary needs.

Wyn empl as a Prog BSc. in In (2015 parti relev Carib

O THIS MAGAZINE Vanessa O’meally lives in Linstead, Jamaica. She enjoys eating and cooking. Her interests include healthy eating and motivating others to do the same. She believes that food should be our medicine and our medicine our food. She says, “nutrition and medicine works hand in hand in disease control and prevention.” Vanessa hopes to become one of the experts in Nutritional Science by pursuing MSc Nutrition.

nelle Archer (Ms.): Registered dietitian (RD) currently loyed at the University of the West Indies St. Augustine Research Officer, through the On the Job Training (OJT) gramme. Graduate of the University of the West Indies: (Hons.) Human Nutrition and Dietetics (2014); Diploma nstitutional and Community Nutrition and Dietetics 5).Strong interest in health and nutrition research, icularly in building the body of available research into vant health concerns in Trinidad and Tobago and the bbean as a whole.

All of the food grouped into six include staples, animals, fruits, and oils.

in the Caribbean are groups. These groups legumes, foods from vegetables and fats

The aim is to have balanced meals that incorporate all of the foods from the six Caribbean Food Groups.

Main meals can be made up of foods from the Staples group, Legumes group, Food from animals group, Vegetables group and Fats and oils group. Fruits should be consumed in between your main meals.

A healthy meal can be made up of five out of the six food groups, four out of the six food groups or three of the six food groups. The aim is to get a variety of foods from all the food groups during the day. The Staples group must be incorporated into every main meal since it is the main source of energy.

.

Why diabe on our n

A discussio Neur

etes gets nerves!

on of Diabetic ropathy By: Wynelle Archer (R.D.)

Diabetic Neuropathy This is the most common complication of diabetes mellitus, affecting approximately half of all people living with Type 1 or Type 2 diabetes.

What is diabetic neuropathy?

This can be described as nerve damage that can occur if you have diabetes.

There are nerves throughout our bodies! By transmitting signals, they control and coordinate our movements, thoughts and sensations such as how we react to heat or cold.

High levels of sugar in the blood can injure nerves anywhere in the body; however, diabetic neuropathy most often damages nerves that supply feeling and movement in the arms and legs. It can also affect the nerves that control heart rate and digestion.

How does develop?

diabetic

neuropathy

There are two main ways in which diabetic neuropathy may develop: 1. High blood sugar interferes with the ability of the nerves to transmit signals 2. High blood sugar weakens the walls of the small blood vessels (capillaries) that supply the nerves with oxygen and nutrients necessary for them to function effectively.

Risk factors Anyone who has Type 1 or Type 2 diabetes can develop diabetic neuropathy, however, there are certain conditions and habits that increase this risk. These are as follows:  







Poor blood sugar control. Risk increases with blood sugar.

Length of time you have diabetes. Your risk of developing diabetic neuropathy increases the longer you have diabetes, especially if your blood sugar is poorly controlled.

Kidney disease. Diabetes can cause damage to the kidneys, which are responsible for clearing waste/toxins from your blood. An increase in toxins in the blood may contribute to nerve damage.

Being overweight. Having a body mass index (BMI) greater than 24 increases your risk of developing diabetic neuropathy.

Smoking. Smoking narrows and hardens your arteries, reducing blood flow to your legs and feet. This makes it more difficult for wounds to heal and causes nerve damage.

Symptoms of diabetic neuropathy The best way to know if you have diabetic neuropathy is by visiting your doctor and having him/her diagnose you. The following are the symptoms to look out for: 



 

    

Numbness or loss of feeling (usually beginning in the feet and legs, then the hands) Pain: may range from minor discomfort or tingling in toes to severe pain Muscle weakness Low blood pressure and dizziness when rising quickly from sitting or lying down Rapid or irregular heartbeats In men, trouble having an erection Nausea or vomiting Difficulty swallowing Constipation or diarrhea

How can you help prevent diabetic neuropathy? 



Eat a healthy diet! One of the easiest ways to keep blood sugar at a normal level! Have regular, balanced meals, rich in fibre, low in sugar, fat and cholesterol. Limit alcohol consumption! Excessive alcohol can cause or worsen diabetic neuropathy. Have your doctor refer you to a registered dietitian (R.D.) if you are unable to manage your diet on your own.

Take your medication as prescribed by your doctor and make

   

sure to monitor your blood sugar. A portable self-monitoring device (glucometer/blood sugar tester) is a great investment!

Exercise regularly!

Maintain normal blood pressure Stop smoking!

Keep follow-up appointments with your health-care providers. See your doctor as soon as possible if you experience any of the symptoms listed in the previous section!

In short, eat right, exercise, quit those bad habits such as smoking and drinking too much alcohol, visit your health-care providers regularly and monitor your blood sugar.

Don’t let diabetes get on your nerves!

Controll sug Cinn

ling blood gar: namon

Studies have found that cinnamon has a positive effect on blood glucose (sugar).

It is a spice that can help to control blood glucose.

1, 3, or 6 g of cinnamon per day reduces serum glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type 2 diabetes. It can also reduce risk factors associated with diabetes.

Over consumption of cinnamon can also lead to adverse health effects, but cinnamon u to 6g has shown benefits.

The highest dose (6 g/day) of about 1.2 tsp was found to have a rapid response on blood glucose levels.

The lowest dose (1 g/ day) produced the most sustained response, i.e., a

continued reduction health. in glucose levels even Cinnamon can be at the 60-day point. introduced into The two higher doses your diet in many produced slightly different ways. It lo w er s ustained can be as simple as responses, and they having cinnamon were judged not to tea in the morning. be statistically significant (Dr. Jensen 2016).

Spicing up your diet with cinnamon can have a positive effect on your overall

Glyce

Index o

What does it mean? What are

emic

of Foods

e high and low glycemic foods?

By: Vanessa O’meally

Low Glycemic Foods versus High Glycemic Foods The prevalence of diabetes, as well as other multifactorial, non-communicable, chronic lifestyle diseases is increasing at a rapid rate. It has become important to educate those affected by these diseases in an effort to reduce the burden of these disease. Nutrition is critical for maintenance of good health and restoration of health.

Proper nutritional education, once skilfully applied, will go a far way in helping those affected by a disease and in guiding those who are unaffected.

These multi-factorial diseases need multidisciplinary responses. What we eat determine the state of health.

Understanding the differences between High Glycemic Index

(HGI) foods and Low Glycemic Index (LGI) foods may be synonymous to choosing life or death.

Glycemic index (GI) refers to the ability of carbohydrates in foods to raise blood glucose level as compared to a reference food item (Krause 2008). The referent food item used is simple glucose (white bread). HGI are those carbohydrates that when digested, result in rapid increase of glucose into the bloodstream. LGI foods have slow and low release of glucose into the bloodstream. As glucose enters the bloodstream, the pancreas secretes a hormone called insulin that tells cells to take glucose out of the bloodstream. The slower the release of glucose into the bloodstream, the more controlled the release of insulin.

The type of foods eaten will influence how fast or slow glucose is released in the bloodstream.

The figure gives a graphically demonstration of the response of the body when high GI and low GI foods are consumed.

Since the body needs a constant supply of energy to keep its metabolism functioning, there is a constant supply of glucose in the blood. The acceptable range of blood glucose at pre prandial for a healthy individual is 4.0 to 5.9 mmol/L and post prandial is under 7.8 mmol/L. It is when the blood glucose becomes too low or too high that damages to the body occur.

Diabetes occur when the blood glucose level becomes too high. Persons either become type 1 diabetics or type 2 diabetics. Although type 1 diabetes has been ascribed to genetic factors, reducing its effects or delaying its onset is no less important. High glycemic index foods are those foods with a GI 70 or more, Medium GI is set at 5669 and low GI foods at 55 or below.

Table 1. Glycemic Index (Relative to Glucose) and Glycemic Load Values for Selected Foods Food Glycemic InServing CarbohyGlycemic dex Size drate per Load per (Glucose:100) Serving (g) Serving Dates, dried

103

2 oz

40

42

Cornflakes

81

1 cup

26

21

Jelly beans

78

1 oz

28

22

Puffed rice cakes Doughnut White bread

78

3 cakes

21

17

76 73

1 medium 1 large slice

23 14

17 10

Table sugar

68

2 tsp

10

7

Pancake

67

6" diameter

58

39

White rice (boiled) Brown rice (boiled) Spaghetti, white; boiled Spaghetti, white; boiled Spaghetti, whole wheat Oranges, raw

64

1 cup

36

23

55

1 cup

33

18

44

1 cup

48

21

38

1 cup

48

18

37

1 cup

42

16

42

1 medium

11

5

Apples, raw

38

1 small

15

6

Bran cereal

38

1 cup

23

9

Skim milk

32

8 fl oz

13

4

Lentils, dried; boiled Kidney beans, dried; boiled Pearled barley; boiled Cashew nuts

29

1 cup

18

5

28

1 cup

25

7

25

1 cup

42

11

22

1 oz

13

3

Peanuts

14

1 oz

6

1

Diabetics as well as pre diabetics are advised to eat more low GI foods and may occasionally eat medium or high GI foods.

Visit your local nutritionist to determine the appropriate portion size which will complement your lifestyle.

Eat more complex or fibrous carbohydrates, fruits and vegetables, handful of nuts at the end of each meal as the fats from the nuts have a slower gastric emptying and let you feel fuller for longer, exercise, drink six to eight glasses of water per day, sleep well, spend more time in the sun and enjoying fresh air and be happy. Try it today!

You will feel better eventually. Just be consistent Since we al want to live longer lives, it makes sense we live high quality lives as well:) Don't you agree?

References:

American Diabetes Association.(2014).Glycemic index and diabetes. Retrieved from http:// www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemicindex-and-diabetes.html?referrer=https://www.google.com.jm/ Diabetes Digital Media.(2016).Blood sugar level ranges. Retrieved from http:// www.diabetes.co.uk/diabetes_care/blood-sugar-level-ranges.html Harvard Health Publications.(2015).Glycemic index and glycemic load for 100+ foods.Retrieved from http://www.health.harvard.edu/healthy-eating/ glycemic_index_and_glycemic_load_for_100_foods Linus Pauling Institute- Oregon State University.(2016).Glycemic index and glycemic load.Retrieved from http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemicload Louie, JCY, Markovic, TP, Perera, N., et. al. (2011). A randomized controlled trial investigating the effects of a low–glycemic index diet on pregnancy outcomes in gestational diabetes mellitus. DIABETES CARE, VOLUME 34, NOVEMBER 2011. Retrieved from http:// www.ncbi.nlm.nih.gov/pmc/articles/PMC3198285/pdf/2341.pdf on February 1, 2016 Natalie, CD, Annuzzi, G, Bozzetto, L., et al.(2009). Effects of a plant-based highcarbohydrate/high-fiber diet versus high–monounsaturated fat/low carbohydrate diet on postprandial lipids in type 2 diabetic patients. DIABETES CARE, VOLUME 98, NUMBER 78, DECEMBER 2009. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782970/pdf/zdc2168.pdf

F

F

Spicing up your diet with cinnam have a positive effect on your health!

All of the food in the Caribbean are grouped into six groups. These groups include staples, legumes, foods from animals, fruits, vegetables and fats and oils.

mon can overall

Eat a healthy diet! One of the easiest ways to keep blood sugar at a normal level! Have regular, balanced meals, rich in fibre, low in sugar, fat and cholesterol.

HGI are those carbohydrates that when digested, result in rapid increase of glucose into the bloodstream. LGI foods have slow and low release of glucose into the bloodstream.

Breakfast: Whole Wheat Bread Egg Tomato & Cucumber Snack: Fruit e.g. Watermelon

Lunch: Whole wheat macaroni Baked chicken Carrots & Lettuce Snack: Fruit e.g. Banana

Dinner: Sweet potato wedges (baked) Fish fillet Cabbage Snack: Whole wheat crackers with avocado

Nutrition Secrets Official Website: http://nutritionsecrets.wix.com/candida-khan For more information on healthy and wellness, check out Nutrition Secrets on: 1) Facebook: https://www.facebook.com/askthedietetian https://www.facebook.com/groups/175191905854277/ 2) Pinterest: http://www.pinterest.com/nutritionsecret/ 3) Twitter: https://twitter.com/Nutri_secrets 4) Instagram: http://instagram.com/nutrition__secrets 5) Tumblr: https://www.tumblr.com/blog/ nutritionsecrets You can even send an email to nutritionsecrets@outlook.com. Always remember to Eat healthy, Be Healthy, Stay happy!

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