DIABETES AND DIET
Diabetes is a condition characterized by high blood sugar levels. The type and quantity of food eaten by a diabetic can further complicate blood sugar control. Diabetics should watch the type and quantity of carbohydrates consumed daily. The amount of carbohydrates eaten should be reduced; more fruits and vegetables should be added to meals to ensure satiety. Unrefined carbohydrates should be consumed instead of refined ones. What’s the difference between the two?
Refined carbohydrates These include • white rice
• white bread
• normal pasta
• Sugary cereals.
The fibre and nutrients in these carbohydrates have been extracted to concentrate the carbohydrate content.
Refined carbohydrates can complicate blood sugar control in diabetics, especially when consumed in large amounts. Unrefined Carbohydrates
These carbohydrates have not been altered and remain in their natural state. They contain significant amounts of dietary fibre and nutrients. The carbohydrate content is less concentrated than in refined sugars. The fibre adds to the bulk of food eaten, and leads to earlier satiety after eating a smaller amount of carbohydrates than with refined carbohydrates. Unrefined carbohydrates include: • Wholegrain rice (brown rice)
• Whole wheat bread (brown bread)
• Whole wheat cereals (such as bran flakes, weetabix)
• Porridge oats Taking it Home
Gambians eat a LOT of white rice and this is not good. Diabetics need to reduce the amount of rice in general, and white rice in particular that they consume. A suitable alternative is Chere, made from millet flour and dried baobab leaf power. It is an unrefined carbohydrate and has all the benefits mentioned above. More vegetables and fruits have to be consumed with meals, and in so doing the carbohydrate content of the meal can be reduced. An example of a meal plan for a diabetic can be the following:
Breakfast
There are different types of porridge that can be prepared locally and can be eaten for breakfast.
Chura Gerteh
Prepared from ground rice and groundnuts, this can be slightly modified by using brown rice. Another Gambian habit which must be discouraged is adding TOO MUCH sugar to porridge. Let’s say a diabetic eats half to three-quarters of his fill of the above porridge and tops it up with fresh fruits in the morning.
Lunch
A half the intended portion of rice with sauce or whatever, and another half with vegetables, and finish off with fresh fruits.
Dinner
A little bit of chere & fish or meat with vegetables and fresh fruits.
Benefits of Fruits and Vegetables in Diabetics 1. When added to your meal, you will become full without having to eat large amounts of refined carbohydrates.
2. The insoluble fibres they contain will reduce the transit time of food in your intestine and prevent constipation.
3. The nutrients and vitamins contained in them will help boost the immune system in diabetics (who are prone to infections).
4. The soluble fibres contained in some fruits and vegetables help to slow down the absorption of glucose from the intestines. This helps in blood sugar control.
Sweets
Diabetics can eat sweets (e.g. cakes, rolls etc.), but this should be very limited (once or twice a week). And it is not a bad idea to split such sweets, eat half and not the whole thing at once.
Avoiding Low Blood Sugar Levels in Diabetics With the anti-diabetic drugs and the strict dietary measures advocated for, it is not uncommon for diabetics to experience low blood sugar levels (hypoglycaemia) every now and then. Eating similar amounts of food at the same time each day helps to stabilize blood sugar levels. It is important to recognize the signs of hypoglycemia:
• Dizziness
• Nervousness,
• Sweating,
• Intense hunger,
• Trembling,
• Weakness
Disclaimer: The information provided in this article is solely intended for the purpose of general information and health education. It should not be used for diagnostic purposes or for the treatment of patients. Each diabetic individual has unique features best known by his/her physician.