The basics Insulin is the hormone that allows the glucose from food to enter the body’s cells so that it can be used for energy. Glucose is obtained from carbohydrate-containing foods such as breads, cereals and fruits. In the case of patients with type 2 diabetes (the most common form of diabetes) the glucose accumulates […]
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It is common knowledge that carbohydrate foods affect our blood sugar levels. To explain this further, it is important to first understand carbohydrates. The carbohydrate food group includes fruits, breads and cereals, rice, pasta, lentils, certain starchy vegetables like potato and corn, and dairy. When we eat carbohydrate-containing foods our pancreas secretes the insulin hormone. This takes the glucose from carbohydrates. In normal circumstances, the cells are unlocked so they take the glucose up and use it as energy. Type 2 diabetes is a chronic condition which affects the ability of the cells in the body to react to the insulin being secreted and take up the glucose. As a result, the glucose remains in the blood and this is what causes high blood sugar levels.
However, this does not mean a diabetic patient has to avoid carbohydrates entirely. It does come down to the type of carbohydrate being consumed. For example, refined carbohydrates such as biscuits, confectionery, fruit juice, sugar and rice malt syrup would cause a spike in the blood sugar, but healthier carbohydrate options such as wholegrain breads and cereals, lentils and dairy cause a more steady release of glucose. Carbohydrates are ranked from 1-100 according to their effect on the blood sugar levels. This is known as the glycaemic index. Carbohydrates with a higher glycaemic index tend to cause a spike in blood sugar levels while carbohydrates with a lower glycaemic index cause a steady release of glucose.
Fruits have a low glycaemic index and do not need to be completely avoided to manage diabetes. In fact, consuming fruit can promote better management of diabetes. There are a number of plausible explanations for this:
In fact, a study found that there was no benefit of decreasing fruit intake on the Hbac1c levels (3 month aggregate blood sugar levels) of diabetes patients.
Although fruit has a low glycaemic index, the portion size does matter. Too many carbohydrates can spike up the blood sugar level. This is because the GI of a carbohydrate-containing food is not the only factor that influences the blood sugar level. It is also the glycaemic load.
Glycaemic Load = GI of food * carbohydrate ( g) content per portion ÷100
Furthermore, filling up in excess on one food means that you are not eating other food groups that could provide valuable nutrients. Hence, the Australian dietary guidelines recommend having not more than two servings of fruit and it is advisable to spread it out in the day. One serving of fruit could be one apple/one banana/two small apricots/two kiwi fruit/a cup of diced fruit. It is also important to watch out for differently sized fruits sold in the supermarket.
For example with banana, 1 medium banana constitutes as one serve. Larger sized bananas would constitute as more than one serve.
Whether you’re diabetic or not, include two serves of fruit everyday as part of a balanced diet to obtain the amazing vitamins, minerals and fibre that fruit has to offer!
This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.
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Glucose is obtained from carbohydrate containing foods such as breads, cereals and fruits. The hormone insulin allows the glucose from food to enter the body cells so that it can be used for energy. In the case of patients with Type 2 diabetes, the glucose tends to remain in the blood because the body is resisting the insulin and the pancreas is unable to secrete more insulin in response. It is important to control diabetes as it can lead to long term complications such as heart and kidney problems.
Carbohydrates are important as they are our main source of energy. However, one should choose the right kind of carbohydrates. These are the low GI carbohydrates. GI referring to the glycaemic index is a way of ranking carbohydrate-containing foods (from 0-100) based on whether they raise blood sugar levels a lot, moderately or a little. Low GI carbohydrate foods get digested slowly in the blood and hence prevent ‘spikes’ in blood sugar levels.
In addition, because they get absorbed slowly, they keep you full for longer and therefore control your appetite. Examples of low GI carbohydrates include wholegrain breads and cereals, oats and fruits.
On the other hand, foods with a high GI value get absorbed very quickly and cause an instant rise in the blood sugar levels. Examples of high GI carbohydrates refer to refined foods such as white bread, cakes, pastries and fruit juice.
In addition to consuming low GI carbohydrates, it is important to eat regular meals and spread out the carbohydrate containing foods across the meals. It is a good idea to have about 5-6 small meals, with 3 servings of carbohydrates with the main meals and one serving with snacks. This will help prevent the spikes and dips in the blood sugar levels as well as influence weight management. One serving of a carbohydrate is 15g. An example is a serving of a carbohydrate includes 1 slice of bread or ½ cup of cooked pasta or rice.
Regardless of the health condition, a healthy diet is one which comprises of wholegrain breads and cereals, vegetables, adequate protein, low fat dairy, lean meat and healthy fats such avocado and nuts.
Also, physical exercise is essential as evidence suggests that it improves insulin sensitivity and reduces body fat which can reduce insulin resistance.
This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.
The post Lifestyle management of Type 2 Diabetes appeared first on ENT Wellbeing Sydney.
The 19th of September is celebrated as ‘Dietitians day’. A dietitian refers to a professional who has the university qualifications and skills that enables them to provide dietary advice to manage health conditions such as obesity, cancer, diabetes, food allergies, intolerances and gastrointestinal conditions. They are the ‘go to’ health professionals for any nutrition related support or advice be it improving the nutritional status of an individual, losing weight, gaining weight or dietary management of diseases such as cancer. Dietitians work in a variety of settings such as clinical, private practice and industry.
APD credential is a guarantee that the individual is certified to provide nutrition advice. It is the only credential recognised by the Australian Government, Medicare, the Department of Veterans Affairs and most private health funds as the quality standard for nutrition and dietetics services in Australia. It is a recognised trademark protected by law.
Rebates are provided by Medicare if you have a care plan that is created by your general practitioner. Most private health funds also cover private practising APDs. Medicare rebates are also available for group services.
Often information provided by people and internet can be incorrect. There are new diets every few months which get promoted as the ‘ideal diet’ and new theories to weight loss talked about among people and in the media .Blindly trying to follow fad diets or avoiding particular food groups can negatively impact your health. Dietitians can help separate fact from fiction and provide you with all the relevant information and advice that can help you lead a better quality of life.
While dietitians do deal with weight loss, they are able to help with a number of other health conditions. Dietitians can also provide general healthy eating advice suited to your lifestyle such as how to prepare quick meals if you have time constraints, budget eating, healthier brands etc.
If you have questions regarding health and nutrition, make an appointment. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today!
The post Dietitians Day 2017! appeared first on ENT Wellbeing Sydney.
The 19th of September is celebrated as ‘Dietitians day’. A dietitian refers to a professional who has the university qualifications and skills that enables them to provide dietary advice to manage health conditions such as obesity, cancer, diabetes, food allergies, intolerances and gastrointestinal conditions. They are the ‘go to’ health professionals for any nutrition related support or advice be it improving the nutritional status of an individual, losing weight, gaining weight or dietary management of diseases such as cancer. Dietitians work in a variety of settings such as clinical, private practice and industry.
APD credential is a guarantee that the individual is certified to provide nutrition advice. It is the only credential recognised by the Australian Government, Medicare, the Department of Veterans Affairs and most private health funds as the quality standard for nutrition and dietetics services in Australia. It is a recognised trademark protected by law.
Rebates are provided by Medicare if you have a care plan that is created by your general practitioner. Most private health funds also cover private practising APDs. Medicare rebates are also available for group services.
Often information provided by people and internet can be incorrect. There are new diets every few months which get promoted as the ‘ideal diet’ and new theories to weight loss talked about among people and in the media .Blindly trying to follow fad diets or avoiding particular food groups can negatively impact your health. Dietitians can help separate fact from fiction and provide you with all the relevant information and advice that can help you lead a better quality of life.
While dietitians do deal with weight loss, they are able to help with a number of other health conditions. Dietitians can also provide general healthy eating advice suited to your lifestyle such as how to prepare quick meals if you have time constraints, budget eating, healthier brands etc.
If you have questions regarding health and nutrition, make an appointment. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today!
The post Dietitians Day 2017! appeared first on ENT Wellbeing Sydney.
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