A Sweet Threat: Steps to Preventing and Managing Diabetes

Posted by HIM on Wednesday February 23rd, 2011

Diabetes
Diabetes affects over 3 million Canadians and is definitely no stranger to the gay community. To put it simply, diabetes is a condition where your body cannot properly use and store glucose, which is our body’s main source of fuel. Glucose is a form of sugar and comes from many foods including fruit, milk, some vegetables, starchy foods and sugar.

Type 1 Diabetes
Type 1 diabetes is commonly diagnosed in children and adolescents and affects approximately 10% of people with diabetes; it occurs when the pancreas cannot produce insulin, a hormone that regulates the movement of glucose, or sugar in our bodies. Specifically, insulin helps to move the glucose that is broken down from our foods from our blood into our cells. To this day, the cause of type 1 diabetes is still unknown and cannot be prevented.  

Type 2 Diabetes
Type 2 diabetes is the most common form of diabetes developed in adulthood and affects 90% of people with diabetes. It is becoming more and more prevalent in the gay community and is primarily lifestyle related, which includes a poor diet and physical inactivity. Other risk factors include age, family history, genetics (people of Aboriginal, Hispanic, Asian, South Asian or African descent) and high blood pressure. In people with type 2 diabetes, either their bodies cannot produce enough insulin or they become resistant to its effects. When glucose builds up in the blood, it can lead to many complications, such as blindness, heart disease, kidney problems, nerve damage and erectile dysfunction. 

Prediabetes
In addition to type 1 and type 2 diabetes, people can also develop something called prediabetes, which occurs when their blood sugar levels are higher than normal, but not high enough to be diagnosed as type 2. Although not everyone with prediabetes will develop type 2 diabetes, many will, so it is important to take some precautionary measures.

While there is no cure for diabetes, there are steps you can take to prevent type 2 diabetes and reduce the risks of other complications. Whether you have been diagnosed with diabetes, are at risk, or are just looking to stay healthy, the principal of eating well applies to all of us:

Maintain a Healthy Weight
Excess pounds can increase the risk of chronic diseases such as diabetes.  In fact, research has shown that if you are overweight or obese, decreasing 10% of your body weight can help manage diabetes by reducing insulin resistance. Having a well-balanced diet rich in fruits, vegetables and whole grain is going to give you all the nutrition you need while keeping you full and satisfied for less calories.

Load up on Fiber

Besides helping to keep our digestive tract running nice and smooth and preventing embarrassing moments when we get intimate with our boyfriends/partners, fiber plays an important role in managing our weight. According to Health Canada, the current recommendation for men is 38 grams a day. While this may seem like a lot, there are several things that you can do to help increase your intake. Start your day off with a high fiber cereal; choose whole grain products more often (these include bread, pasta and rice); sprinkle bran buds and seeds on your favourite yogurt; snack on your favourite fruits and veggies; and add beans and lentils to your soups and salads. Remember to build your fiber intake slowly to avoid problems with gas and cramping.

Choose your Carbs Wisely

There is often a common misconception that people with diabetes cannot have any carbs and sugar when in fact, this is not true! To help control blood glucose levels, it is the total amount of carbs (including sugar and starches) and the rate at which the body will convert them into blood sugars that matter most. The best foods to help manage and prevent diabetes are those with “low glycemic index,” which simply means foods that cause your blood sugar to rise more slowly. Low glycemic foods are high in fiber, protein and less processed, such as fruits and vegetables, whole grains, legumes and nuts. Some great carbohydrate choices for people with diabetes include sweet potatoes, brown rice, sprouted grain bread, quinoa, whole wheat pasta, and basically anything that is whole grain.

Snack Smart

To help keep your blood sugar level stable throughout the day, it is important to eat a meal or snack every 4 to 6 hours. Keeping your blood sugar level in the target range (usually between 4 to 6 mmol/L) will help prevent other complications. Aim to incorporate at least two of the four food groups in your snacks. Try snacking on pepper sticks and hummus, whole grain cracker or toast with a table spoon of natural almond butter; high fiber cereal with low fat milk; an apple with a tablespoon of natural peanut butter or sprinkle fresh berries onto some unsweetened yogurt. 

Enjoy breakfast

When it comes to breakfast, many of us either don’t have the time for it or just grab a muffin or Danish at a coffee shop. Breakfast is probably the most important meal of the day. In fact, having a balanced breakfast high in protein can help keep your hunger at bay and rev up your metabolism! Enjoy a hearty breakfast with eggs, toast, fruits and a glass of low fat milk or a bowl of hot or cold cereal with sliced bananas, fresh berries and a table spoon of ground flax seeds; if you are in a hurry, make a smoothie with a banana, some plain yogurt and frozen berries- the possibilities are endless.

Get physical

While going to the gym and lifting weights may not be for everyone, there are tons of other ways of incorporating physical activity in our life. Aim for 30 minutes of physical activity a day and aim to be active most days of the week; try walking whenever you can instead of taking your car; get off the bus one stop ahead of time so you can walk the extra distance; take the stairs at work; make family activities fun and active; try out new activities such as kickboxing, dance; join the weekly yoga class offered by HIM or go biking and jogging by the seawall. The added bonus? There are usually tons of cute guys there!

While proper nutrition and physical activity may help prevent and manage type 2 diabetes and help reduce the risks for complications, it is important to visit your doctor for regular checkups. Currently, the Canadian Diabetes Association recommends everyone over the age to 40 to get screened every 3 years, which is usually done via a simple blood test. If you have other risk factors that may increase your likelihood of developing type 2 diabetes, you should get tested more frequently or start screening earlier.

Last but not least, if you are newly diagnosed with diabetes, I would encourage you to talk to your doctor about getting a referral to the diabetes center and speaking with a registered dietitian; they will have a better understanding of your medical history and will be able to give you some personalized tips. For more information on nutrition and diabetes, visit: http://www.diabetes.ca/diabetes-and-you/nutrition/

Jacky Lo
UBC Bachelor in Food, Nutrition and Health
Dietetics Major  

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