Health Bulletin

November 2013
Diabetes
What is Diabetes ?

It is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is
needed to convert sugar, starches and other food into energy needed for daily life. The cause of diabetes
continues to be a mystery, although both genetics and environmental factors such as obesity and lack of
exercise appear to play roles.

Major Types of Diabetes-

Type 1 diabetes : Results from the body's failure to produce insulin, the hormone that "unlocks" the cells
of the body, allowing glucose to enter and fuel them.

Type 2 diabetes : Results from insulin resistance (a condition in which the body fails to properly use
insulin), combined with relative insulin deficiency.

Gestational diabetes : Affects about 4% of all pregnant women.

Pre-diabetes : Is a condition that occurs when a person's blood glucose levels are higher than normal but
not high enough for a diagnosis of type 2 diabetes.

Diabetes Symptoms -

Diabetes often goes undiagnosed because many of its symptoms seem so harmless. Recent studies
indicate that the early detection of diabetes symptoms and treatment can decrease the chance of
developing the complications of diabetes.

Some diabetes symptoms include:

- Frequent urination

- Excessive thirst

- Extreme hunger

- Unusual weight loss

- Increased fatigue

- Irritability

- Blurry vision

Complications -

Most people with diabetes have health problems -- or risk factors -- such as high blood pressure and
cholesterol that increase one's risk for heart disease and stroke. When combined with diabetes, these
risk factors add up to big trouble. In fact, more than 65% of people with diabetes die from heart disease
or stroke. With diabetes, heart attacks occur earlier in life and often result in death. By managing
diabetes, high blood pressure and cholesterol, people with diabetes can reduce their risk.

Diet -

- Eat lots of vegetables and fruits.

- Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals.

- Choose whole grain foods over processed grain products.

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- Include dried beans (like kidney or pinto beans) and lentils into your meals.

- Include fish in your meals 2-3 times a week.

- Choose lean meats like cuts of beef and pork that end in "loin" such as pork loin and sirloin.

Remove the skin from chicken and turkey.

- Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.

- Choose water and calorie-free "diet" drinks instead of regular soda, fruit punch, sweet tea and other
sugar-sweetened drinks.

- Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats.

- Cut back on high calorie snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.

- Eating too much of even healthful foods can lead to weight gain. Watch your portion sizes.

Sugar and Other Sweeteners with Calories

In the past, people with diabetes were warned to completely avoid sugar. Experts thought that eating
sugar would rapidly increase blood glucose, resulting in levels that were too high. Some people even
thought that eating sugar caused diabetes, an idea that we now know isn't true.

Research has shown that the total amount of carbohydrate affects blood glucose levels the most. But, the
type of carbohydrate (e.g. sugar vs. starch) can also affect blood glucose levels.

Of course, most sweets and desserts don't provide the important vitamins and minerals found in more
healthful foods, so you’ll want to make sure you’re still getting the nutrients you need. Many sweets, in
addition to having carbs, are also high in fat and calories.

- Satisfy your sweet tooth with fresh or dried fruit

- Eat a small serving of your favorite dessert, instead of something ordinary

- When you are eating out, split desserts with a friend or family member

- Cut back on the amounts of sugar and fat in your recipe favorites

- Try new recipes for lower-calorie sweets

- Choose lower-calorie, lower-fat versions of your favorite desserts

- Use a low-calorie sweetener instead of sugar for your coffee or tea

Exercise -

The journey of a thousand miles begins with a single step. Exercise works the same way. Taking that first
step can be hard, especially if you've been diagnosed with diabetes. Remember -- it's never too late. You
can always improve your level of fitness.

Keep Fit

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