Diabetes - A 21st Century Scourge: The Beginning of Healthy Eating for Diabetics (Phase 1)

Now that we have a little background knowledge how can we be practical in its application and where do we begin? Let us start with eating right for diabetes. Emphasis is given to eating plans as opposed to diets. The reason for this is a diet is done for a short period and is usually rigid and therefore intolerable to maintain for greater lengths of time. Eating plans are lifetime changes that are maintained or modified without stopping. Eating plans tend be less rigid as adjustments from less desirable eating habits are made gradually but for diabetics gradual adjustments might be a little to slow depending on the nature of the condition. With that said the first phase eating plan is not meant to be for the long term but is intended too jump start healthy habits while encouraging weight loss. Careful consideration has been given about the necessity to jump start your diabetes reversal protocols. Dramatically reducing the consumption of inflammatory foods and ensuring equalized and stable blood sugar is imperative from the start. As you move from phase one to phase two the restrictions will be relaxed and more emphasis will be placed on establishing an eating plan for life while seeking diversity in your food choices.

This initial phase will usually last for 4-6 weeks depending on your needs and should consist of meals that are 1,000-1,250 calories per day (caloric intake should be adjusted higher if you are involved in strenuous work or activities).

●     Choose organic fruits, vegetables and meats as often as possible. The chemicals from herbicides, pesticides and fungicides in addition to growth hormones, antibiotics and grain fed cattle all causes toxic build up and inflammation in the body. Neither of these conditions are conducive to reversing diabetes and actually helps to promote it.

●     Meats should be the leanest cuts since animal fats store toxins you do not want in your body.

●     Clean pure water is the preferred drink (at least 2 quarts daily) with occasional tea or coffee during the day. Coffee and tea should be made with clean pure water and only lightly sweetened with stevia.

●     Absolutely no artificial sweeteners. In addition to slowing your metabolism artificial sweeteners are broken down into toxic substances that increase inflammation thwarting your efforts to reverse the diabetes condition.

●     A high quality fiber should be consumed daily. Fiber slows the absorption of carbohydrates which helps maintain level blood sugar.

●     If you experience light-headedness increase water consumption and consume high quality fiber with every meal

●     Any listed fruit eaten between meals should be consumed with fiber.

●     Do not consume all of your bread and fruit ration at the same time. This would have the potential to elevate blood sugar levels too rapidly.

●     Food from one day cannot be saved and eaten on the next. Maintaining the same number of calories and the correct proportion of foods to blood glucose ratios is imperative.

●     Meat variation: Occasionally you may substitute 3 1/2 ounces fat-free cottage cheese or one whole egg and three egg whites for a meat portion.

●     Eat only the meats listed and be sure all fat is trimmed by the butcher before purchase.

●     A list of approved foods will be given to you. If it is not listed do not eat it in any quantity. 

●     Consume only fresh white fish low in mercury (Tongol tuna, cod, haddock, wild caught tilapia, white fish or whiting)

●     Fiber will be an integral and extremely important aspect of this entire protocol (phase one and two). It is imperative that you find a quality fiber that is natural and works without chemicals or being harsh.

●     Salad dressing cannot contain any oil. The light use of balsamic vinaigrettes is recommended.

●     A sweetener can be used sparingly and the only one allowed is stevia.

●     The only allowable dairy is fat-free cottage cheese. All other dairy must be avoided.

Preparations

●     All meat must be broiled or boiled

●     Vegetables must be raw or steamed

●     The juice of one lemon is allowed for all purposes (seasoning, cooking, etc)

●     A small amount of salt, pepper, vinegar, garlic and spices (e.g. thyme, parsley, sage, turmeric, rosemary, basil, etc.) can be used for seasoning but absolutely no butter, oil or dressings of any kind

●     Convection ovens would be very helpful (microwave as little as possible or not at all)

Other Considerations

●     No creams, synthetic oils, chemical based astringents or lotions should be used on your face, skin, or body during this program. This will allow the body to take a break from xenoestrogens and other chemicals found in personal care products that create inflammation in the body. If you need a moisturizer use extra virgin coconut oil.

●     Get a pedometer. You should be walking at least 10,000 steps per day every day.

If you experience constipation during these phases increase water intake. 

The next article will contain the approved foods list for phase one along with a helpful sample eating plan.

Diabetes - A 21st Century Scourge: Nutrients for Blood Sugar Stabilization

We covered a substantial portion of the "doom and gloom" associated with diabetes whether it be grim statistics or the physical ailments it causes. With that being covered we have finally come to the portion of this series where we can bring light, hope and great health to those who are most afflicted and their loved ones. 

We will start by identifying three key areas that will assist greatly with stemming the tide of this scourge. These areas will include nutrients for blood sugar stabilization, nutrients to assist in weight loss and important tests to consider if you are diabetic or pre-diabetic. The test will provide important information that will help you figure out what nutrients are most relevant in your fight and what foods to focus on once dietary concerns are addressed.

In this article will begin with nutrients for improving and supporting blood glucose (sugar) stabilization. As we begin to expound on these supplements it is important to remember that no supplement can replace a healthy eating plan, physical activity, and stress reduction techniques.

Vitamins

A good multivitamin is a must. Even if you are following the meal plans and consuming organic or natural products chances are you are not receiving enough vitamins for optimum health. The key word is ‘optimum’ because the government standards for vitamin and mineral intake are for minimum health outcomes. When choosing a multivitamin ensure the vitamins are natural (not synthetic). Synthetic vitamins are not readily bioavailable (able to be absorbed by the body) and can create inflammation which is to be avoided as much as possible. Below are a few vitamins to focus on but all vitamins are important.

o   Biotin - this B vitamin is instrumental in preventing and overcoming insulin resistance. Reversing insulin resistance will cause a decrease in blood sugar levels which should be monitored closely.

○    Vitamin D₃ - this super vitamin acts more like a hormone and has a host of healthy responsibilities. In particular for diabetics D₃ reduces blood glucose levels and increases sensitivity to insulin making insulin more effective. The optimum range for this nutrient in the body is 50 -­ 100 ng/ml so you may be required to take 2,000 ­- 10,000 IU of D₃ daily until optimum levels are reached.

Minerals

Mineral deficiencies is a significant issue for diabetics and prediabetics. Without the proper minerals the body cannot utilize enzymes that control many bodily functions and also help control blood sugar levels. Below are some of the minerals we need to focus on in the fight to reverse diabetes.

o   Chromium Picolinate - this stealth mineral assists the body in the metabolizing of carbohydrates, fats and protein. Most importantly for diabetics is that it is the mineral that causes blood cells to “receive” glucose essentially overcoming insulin resistance. An optimum range for chromium levels is 35 micrograms for men and 25 micrograms for women. However, for most diabetics it will be necessary to consume 200 ­- 1,000 micrograms per day until optimum levels are reached. The form taken should be a picolinate. Highly refined and processed foods rob the body of chromium since these items requires heavy use of chromium for metabolization.

o   Magnesium - essential for pancreatic repair and support. Magnesium assists in stabilizing blood sugar levels by increasing the number of insulin receptors on blood cells. It also restores or repair beta cells (responsible for producing insulin) in the pancreas.

Other Essential Nutrients

o   Cinnamon - cinnamon has been well established as a blood sugar lowering nutrient. 3­6 grams daily have been shown to decrease fasting blood sugar levels by 18­29%. A high quality cinnamon extract is recommended at 250 milligrams twice daily.

o   Omega 3 Fatty Acids - omega 3’s decrease inflammation, lower triglyceride levels, may help prevent insulin resistance and improve glucose tolerance. Those with impaired gallbladder function or had their gallbladder removed will need to supplement with ox bile to sufficiently breakdown fatty acids such as omega 3’s. 500 - 1,000 milligrams of omega 3 fish oil three times per day is recommended. Those with high triglyceride levels should take 4,000 - 5,000 milligrams daily.

o   Alpha Lipoic Acid - this acid reduces oxidative stress which is very important to diabetics. It is both water and fat soluble allowing it to work in all areas of the body. It also reduces insulin sensitivity and impedes oxidation of LDL cholesterol. 300 milligrams twice a day.

This short list is by no means exhaustive but should give some insight on where to start. As always be sure to consult with a medical professional before starting a supplement regimen.

No recommendations or dosages in this article should be construed as medical advice (because it is not).

Diabetes: A 21st Century Scourge - The Ravages of Diabetes Continued

Uncontrolled blood sugar levels is the calling card of Type II diabetes that eventually leads to circulatory issues that are life changing. Foot ulcers, peripheral nerve damage and the accompanying pain, and blindness can result when blood vessels are weakened by the inflammatory action of unregulated blood sugar. Nightmarish as those conditions may be the complications of diabetes can worsen overtime leading to renal failure, heart attacks and stroke.

Diabetic Nephropathy

Silently and slowly high blood glucose levels damages the kidneys of diabetics and pre-diabetics which takes its toll. The kidneys help filter the blood and flush the body of unwanted toxins. Overtime high sugar levels cause the thickening and scarring of nephrons. The process eventually leads to renal (kidney) failure. To make matters worse it can take anywhere from 5 – 10 years before the symptoms of acute kidney damage are experienced. Some of the symptoms include nausea with vomiting, swelling of the legs, headaches, chronic fatigue, and poor appetite. Kidney damage is a leading cause of death in diabetics. As it is kidney function can be a direct correlation to the quality of a person’s life.

Strokes

High blood glucose levels create all sorts of negative domino effects in the body. One part of the domino effect is the scarring and deterioration of blood vessels that occur. The body attempts to repair these blood vessels that are constantly under attack. In doing so the material used to make the repairs “builds up” in the blood vessels creating blockages. Sometimes these blockages occur in arteries and blood vessels that supply blood to brain. When the blockages are severe enough a stroke soon follows. The result of the stroke could lead to paralysis, speech loss, inability to coordinate movement or even death. Smaller strokes could lead to dementia or senility.

Heart Attacks

Diabetes and cardiovascular diseases seem to go hand in hand. Primarily because of the circulatory issues created by having diabetes in the first place. From there it becomes much easier for cardiovascular disease to gain a foothold especially if poor lifestyle habits and predisposition to these diseases exist. Diabetics experience heart attacks more frequently than non-diabetics. Diabetics are also twice as likely to die following a heart attack as non-diabetics.

Diabetes: A 21st Century Scourge - Causes of Diabetes Continued

As we continue to discuss the causes of diabetes there are two significant contributors that must be discussed. Seldom mentioned in most dialogue regarding this scourge are the massive amounts of medications that is consumed the world over and the staggering result of unmitigated stress on our bodies.

Medications

Watch most any pharmaceutical commercial and you will likely notice that about 20 seconds of a 30 second commercial is about all the terrible things the medicine may do to you. Of those 20 seconds a few sound something like this: “Be sure to tell your doctor if you have a liver condition or poor liver function” or “Liver test may be necessary to check liver function”. There are a multitude of reasons why these pronouncements are important but for the sake of this article we will stick with the diabetic angle.

Poor liver function is a death sentence. This may sound ominous and a bit over the top but consider what the liver does (e.g. cleanse the blood, regulate metabolism) and the picture becomes clear. A Poor liver leads to a poor life and possibly diabetes. Medications can slow liver function by creating the need for continuous cleansing of highly toxic substances. These substances may be specifically toxic to the liver breaking down cellular function which decreases the organ’s efficiency.

Also, some medications can actually slow down metabolic processes in the liver causing it to become fatty and sluggish. A fatty liver has great difficulty controlling fasting glucose levels. A fatty liver also increases the incidence of insulin resistance. It is estimated that some 80% of people suffering from Type II diabetes have fat in their liver.

Stress

When it comes to silent killers stress, in my opinion, is second only to inflammation. Chronic stress is a major health issue these days and it comes from multiple sources. Family and other relationships, traffic jams, even video games can induce stress responses in the body. One of the chief responses is elevated cortisol levels. Cortisol is released into the blood stream to give the body a boost of energy to accommodate the “fight or flight” response to stressful situations by increasing blood glucose levels. When cortisol is constantly released it increases blood glucose constantly and insulin resistance is not far behind because the cells do not actually need the energy. Once insulin resistance sets in Type II diabetes rears its hideously ugly head.

In addition, because the body does not actually need to fight or run the extra glucose in the blood stream has to go somewhere. That is when the body produces visceral and abdominal fight to store the unused glucose. This type of fat is extra special and not in a good way. It tends to adversely affect the metabolism essentially becoming its own endocrine system and affecting the hormones that either stimulate or decrease hunger. The net effect is a downward spiral alternating between unmitigated stress, increased abdominal and visceral fat, and increased appetite. All this leads to continuous elevated blood glucose levels and increased insulin resistance. Combined with the cumulative effect of chronic stress we are left with nothing short of diabetic trouble.