by Trudy Miller, Food Instructor, M.S., Dietetic Technician, Registered with the ADA |
Sugar is a carbohydrate, a nutrient found in four of the six food groups: grains and beans, fruits, vegetables, and dairy, but not fats or meat. Carbohydrates all break down into glucose in the digestive tract. Glucose is the simplest form of energy the body can use. So if you eat adequate amounts of those four food groups, you will have more than enough carbohydrates for good health. But excess glucose is easily converted to fat, and obesity can lead to problems.
One of the most serious problems associated with obesity is type II diabetes, an increasingly prevalent disease in both youth and adults. This disease causes the cells’ surface to become resistant to insulin, a hormone secreted by the pancreas that helps glucose pass into cells to be used for energy. With low insulin sensitivity, too much glucose stays in the bloodstream and can react with protein, collagen, and elastin molecules. This process is called glycation. On the least serious end of the spectrum, glycation can cause the skin to wrinkle. More seriously, in diabetics it can damage the retina and kidneys, cause cataracts, and stiffen the blood vessels, leading to high blood pressure and other cardiovascular diseases.
Diabetes guidelines break down vegetables into starchy and non-starchy categories. For example, starchy includes such foods as breads, pasta, grains, beans, lentils, peas, corn, potatoes, squash, sweet potatoes or yams. Non-starchy veggies include carrots, greens, broccoli, chilies, peppers, tomatoes, zucchini, mushrooms, and broccoli. For a person with high blood glucose levels, counting carbohydrates is key. One serving of a starchy veggy equals 15 g and the non-starchies equal 5 g. Many diet plans call the latter “free” foods because they do not add significantly to blood glucose or calories.
Diabetes is clinically diagnosed by a fasting blood glucose concentration of 126 mg/dL or higher. Maintaining a steady normal range of blood glucose, and blood pressure, lipid and lipoprotein profiles in the normal range can be achieved by nutrition therapy and exercise.
Current nutrition guidelines for diabetics call for frequent, small meals consisting of low glycemic carbohydrates to avoid spikes in blood glucose. These are carbs such as whole fruits, whole grains, and non-starchy vegetables. And you still need to account for fat calories. These should be limited to three to five 5-g servings per day. One fat serving is one teaspoon of margarine, butter, or mayo.
For most effective prevention, everyone should exercise five days a week, and if overweight, lose 5-7% of body weight, maintain cholesterol and blood pressure in the normal range, and ask your doctor to test for blood glucose levels early in life, especially if overweight or obese.
References:
- U. S. Dept. of Health and Human Services, National Diabetes Education Program, NIH Publication No. 03-5334, Feb. 2003: Small Steps, Big Rewards: Prevent Type 2 Diabetes.
- Nutrition Action Health Letter, Center for Science in the Public Interest: Advanced Glycation Endproducts, March 2009, pp. 8-9/
- Weil, Andrew, M.D., Eating Well For Optimum Health, Alfred A. Knopf, New York, 2000.
- Nelms, Marcia; Sucher, Kathryn, and Long, Sara. Nutrition Therapy and Pathophysiology, Thompson/Wadsworth, US 2007.
- Rolfes, S.R., Pinna, K., Whitney, E. Understanding Normal and Clinical Nutrition, 7th Ed., Thomson Wadsworth, U.S.
For more info contact Trudy Miller, Food Instructor, MS DTR, ADA Certified in Weight Management at (775) 787- 9010.
