Signs you may become diabetic

A patient of mine who is over 100 pounds overweight for her height had a few blood tests abnormalities that suggest the progression to diabetes may be occurring. Her fasting blood sugar was above 100 ( hers was 150).

Fasting insulin level was 36 ( normal is less than 24). This means her body is pumping out more insulin due to resistance to insulin from overweight. This is also reflected in the high fasting blood sugar. The body is not able to metabolize the sugar in the diet

The treatment for this is to lose weight and make better food choices. High fiber in the diet will help slow down the absorption of sugar into the blood and may help decrease the blood sugar after a meal

Less processed foods is important, since they convert to blood sugar rapidly and are low in fiber as well.

The third abnormality that is seen in patients who have trouble with insulin and blood sugar is elevated liver enzymes since the body converts sugar into fat in the liver. The fat surrounds the liver, and causes inflammation around the liver as well. It can be corrected with weight loss and the good choices mentioned above

Eating fresh fruits and vegetables, and whole grains are a great way to get more fiber into the diet. Try to stick to the number of calories a day that is recommended for weight control or 500 calories less a day if you want to lose weight

500 calories less a day can be achieved by decreasing intake of sugary foods, processed foods such as buns, breads, sweet desserts.

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Diabetic at 37

This week I saw a new onset of type one Diabetes in a 37 year old otherwise healthy for height and weight male. His sister also became diabetic at the same age. I felt bad for him, having to count carbs and give himself shots of insulin.

Kudos for him, thanks to apps, and his diligence, he is documenting all he eats, and how much insulin he takes and his blood sugars. He is doing a wonderful job and off to a good start. Thats an example of technology to our advantage

I was able to tell him how many calories he needed in a day and to break them down into 30% protein, 30% fat and 40% as carbs with emphasis on complex carbs and high fiber instead of simple sugars

High fiber slows down the absorption of glucose and helps regulate blood sugar better. It may decrease his need for insulin in the long run.

Multiple family living situations, overeating, poor control

Just saw an 11 year old boy living with aunts and relatives in one house. When mother goes to work at 6pm ( after he has had dinner), he continues to overeat and his aunts and grandparents continue to feed him. He is 90 pounds overweight, his cholesterol and triglycerides are abnormal. His fasting blood sugar is elevated and he is begining to show signs of diabetes. He already has fat deposits around his liver due to insulin resistance and overweight.

A hour was spent explaining to mom, that even if he gets mad and throws a temper tantrum when not fed additional food, he can not have second and third helpings after mom has gone to work.

He managed to lose one pound in three weeks from his last visit and I hope he continues to lose weight, since catching the problem early at this age, is reversible.

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Heart Healthy Foods –

use herbs instead of salt sugar and trans fats

black beans are high in folate, Magnesium and fiber which helps lower cholesterol and blood sugar

Tuna Salmon, Mackerel, Herring. have Omega three fats to reduce blood pressure and Triglycerides

Use Olive oil- instead of saturated solid fats like butter

Walnuts and almonds have fiber and unsaturated fats- they lower LDL- bad cholesterol

Oranges- are high in pectin and Potassium which helps control blood pressure

Carrots have soluble fiber which lowers cholesterol

Oatmeal- lowers LDL Cholesterol and keeps blood sugar stable

Use less white flour and more oatmeal when baking.

Cherries and blueberries have anthocyanins which protect blood vessels

An apple a day can Keep Dr Fried Away

Health benefits of apples

Prevent colon cancer– fiber in colon prevents formation of cancer cells

Fight alzheimer’s-antioxidants in apples protect brain cell degeneration.

Stabilize blood sugar– because of their soluble fiber sugar enters into the blood slowly.

Boost Gum health- by increasing saliva which reduces tooth decay by lowering bacteria in the mouth

Prevents High blood pressure-

Helps you stay thin-fiber and water in apples help you feel full on fewer calories.

Fends off heart diseaseflavanoids and antioxidants in apple skin help prevent heart disease

Fights high cholesterol-the fiber pectin- lowers the artery damaging LDL cholesterol

fiber helps constipation, diabetes, cholesterol and weight

Adding fiber to your diet
Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes. It is best known for its ability to prevent or relieve constipation. Fiber also can lower your risk of diabetes and heart disease and help manage your weight.
What is dietary fiber?
Dietary fiber- or roughage includes all indigestible parts of plant foods. It passes unchanged to your colon.
Insoluble fiber- promotes bowel motility and can benefit people with constipation. Whole wheat flower, wheat bran, nuts and many vegetables contain insoluble fiber
Soluble fiber- dissolves in water and can help lower cholesterol and blood glucose levels. Oats, beans, peas, citrus fruits, carrots and barley.

Benefits of a high fiber diet-
Lower your risk of hemorrhoids, irritable bowel syndrome and diverticular
Lower blood cholesterol by lowering the Low density lipoprotein or “bad” cholesterol
Helps control blood sugar levels- soluble fiber slows the absorption of sugar which can help improve blood sugar levels- especially in diabetes
Weight loss- High fiber foods require more chewing time, so you are less likely to overeat. High fiber meals have less calories for the same amount as food as more processed foods.

Adding fiber to your diet-
Switch to whole grain breads, cereals and pasta. Look for at least 2g of fiber/serving
Eat more whole grains products such as brown rice, barley, quinoa and whole grain pasta
Eat more beans, lentils and tofu- add them to a soup, salad or as an entrée
Make snacks count- Choose fresh fruit and raw vegetables or high fiber cereal bars. Vegetables are low in calories and high in fiber

Refined or processed foods such as fruit juice, white bread and pasta are lower in fiber. The refining process removes the fiber. Removing the skin from fruits and vegetables and juicing them also decreases their fiber content.

Serving size and  Grams fiber
Broccoli ½ cup has 2.6g fiber
Fiber one cereal ½ cup has 14g fiber
Kasha go lean 1 cup has 10g fiber
Fiber one bars 1 bar has 9g fiber
Beans ½ cup has 6g fiber
Berries 1 cup 60 3
Apple with skin 1 medium one has 3fiber

diabetes, prediabetes, diabesity, obesity, overweight, insulin, health, wellness, doctor

Diabetes type 2 in children70% of the 80 million americans with prediabetes go on to develop type 2 or adult onset diabetes. It is preventable by making changes. The earlier the action the better.

Prediabetes is a fasting blood sugar of 100-125. Get tested. A three month monitoring of your blood sugar ( only possible in a lab) is a hemoglobin A1c test. Prediabetics have 5.6-6.4%, diabetics are >6.4%. Get tested to know your results.

Being more active – more physical activity, taking the stairs, taking a 5 minute or ten minute break for a walk, can help burn calories and help trim off pounds over time with consistency and determination

Losing even 10- 20 pounds can help lower blood sugar, improve, blood pressure, cholesterol, increase energy and sleep as well as decreasing pressure on joints.

Portion control – make small changes, eat a little less than you are used to, a smaller sandwhich. Swap a calorie drink for a zero calorie drink and drink more water

Maintain a healthy weight and be active- being active- 30 minutes a day most days of the week and losing 5% of your present body weight can decrease the risk of type 2 diabetes by 60%. Being active- increases your sensitivity to insulin and may prevent you from needing insulin.

High fiber foods, ( 25-30 grams a day for an adult) including whole grains, beans, legumes, fruits and vegetables, will decrease the faster absorption of sugar into the blood that occurs with processed foods. Fiber helps to lower blood sugar by releasing the sugar into the blood slowly.

For more information about weight loss tips, nutrition, and health information visit http://www.healthydays.info/weightloss-tips.html