Diabetes Supplements

This week I received the following question from http://foodpicker.org :

I have diabetes and a coworker was telling me I should be taking supplements such as cinnamon and chromium to help control blood sugar.  Are these safe and effective?

This is a great question. There has been an abundance of research conducted on these two forms of supplements because of their potential to improve blood glucose control.  Cinnamon has been found to delay gastric emptying, similar to the effect of fiber. When it takes longer for your food to empty from your stomach, it tends to prevent a dramatic spike in your blood sugar. Chromium, on the other hand, is a natural regulator of blood glucose in the body. It is often found to be actually deficient in those with diabetes, and appears to be beneficial when provided as a supplement.

So are the safe? Effective? My recommendation is to be careful when using supplements. Although some studies have found them to be effective, much more research must be conducted to determine adequate and safe dosing, side effects, and interactions with other medications. Everyone is very different and has their own healthy history, so these supplements can affect people very differently.  This does not mean you cannot try them, but make educated decisions. Do not take more than the recommended dosage, and check with your doctor before starting them.

Also keep in mind that it may take a while before any benefits appear.  One study found that chromium and cinnamon had no effect on glucose control until after 12 weeks. Remember that the best thing you can do for yourself, more so than any supplement, is eating right, exercising, and living a happy and positive lifestyle.

Examples of what you will see on the market.

 

 

Source:
Anderson, Richard. Chromium and Polyphenols from Cinnamon Improve Insulin Sensitivity. USDA. 2008.
http://etmd.nal.usda.gov/bitstream/10113/17044/1/IND44053555.pdf

Diabetes and Travel

This week I received the following question from http://foodpicker.org:

I have type 2 diabetes and travel quite a bit.  My eating & exercise are unpredictable at best when I travel and I’m having a difficult time managing my diabetes.  What do you suggest?

This can be difficult, but it is not at all uncommon. Having a busy schedule such like this  might mean a little extra planning when you have diabetes, but it is certainly manageable.

Here are some tips to keep in mind when facing an unpredictable schedule when traveling:

Maintain regular physical exams with your doctor. Busy or not, getting regular exams is a must and can help you prevent major complications down the road.

Always carry a letter from your doctor describing your condition and what medications you are taking in case of an emergency. Carry your prescriptions on you as well, in cases of lost luggage.

If traveling long distances by air, request  diabetic-friendly meals about 2 days ahead of time. Many airlines will accomodate this. 

Pack snacks of your own. Preparing your own healthy snacks will keep your blood sugar from dropping and prevent you from grabbing a bag of chips or sweets from the vending machine.

Work your exercise into your day, rather than fretting about not making it to the gym. Waiting for a flight? Take a stroll around the airport. Driving? Make stops as you can in safe rest areas to stretch your legs. In a hotel? Some hotels have work-out areas or swimming pools. At the very least, you can always take a walk.  Just make sure to wear comfortable shoes to avoid any feet injuries.

Don’t skip breakfast. Although you are busy, skipping the most important meal of the day can set you back. Make time to get a nutritious breakfast and your blood sugar is less likely to sky-rocket later in the afternoon. If you must, eat something portable on the road, such as a tablespoon of peanut butter on a piece of whole-wheat bread.

Be conscientious when dining out. Traveling usually means a lot of  restaurants and fast food chains. You can make healthy choices by picking grilled or baked options instead of fried, choosing low-calorie dressings, and monitoring your carbohydrates by keeping the healthy plate model in mind (see my first post).

Control the uncontrolled….

This week I received the following question from http://foodpicker.org:

I just been diagnosed with diabetes.  Doctors say I have uncontrollable diabetes any tips on how I can get my sugar level down?

A huge positive aspect of diabetes is that you can have control of the disease rather than it control you.  By taking charge of your health you can prevent complications and improve your quality of life. You have the reins here, not the diabetes!

 Uncontrolled sugar can cause  damage to your eyes, kidneys, nerves, and lead to  heart failure, so it is essential  to get it controlled, and quickly. Fortunately, you can control your uncontrolled sugars. The first step is to evaluate your current lifestyle. Here are some tips to improve your glucose levels:

1. Limit carbohydrates per meal to 2-3 servings for women, 3-4 for men. Remember 15 grams is one serving. (See previous post on carbohydrate counting for more information)

2. Pick carbohydrates that are high in fiber, which does not raise your sugar and is good for your heart.  This includes whole grain breads, cereals, brown rice, fruit, and vegetables.

3. Get moving. Taking a brisk walk will lower your levels if too high. Regular physical activity is important for keeping sugar levels low and losing excess weight. If you lose weight, you may see significant improvements in your overall symptoms.

4.  Use artificial sweeteners instead of sugar. This includes switching to diet soda, or sweetening your tea or coffee with Splenda, Equal, Stevia, or Sweet-n-low, your choice.

5.  Read food labels. Becoming aware of what you eat, especially the carbohydrate and sugar contents, is a great way to make smart choices. Make sure you remember that the  nutrition facts label indicates the content per serving size, which will be listed at the top.

6. Stay hydrated. Avoiding dehydration prevents glucose levels from becoming too concentrated. It also flushes your body of toxins, keeps the kidneys healthy, and improves skin appearance.

7. Take your prescribed medications as directed. Missing doses, or taking insulin incorrectly can be dangerous. Consult your physician with any questions you may have regarding your medications, and make it a habit to take them as scheduled.

8. Avoid excessive stress, if possible. In our busy lives this is definitely easier said than done, however mental stress will raise your sugar. Physical stress, such as an infection or other illness, will also raise your levels. This is why it is important not to wait too long before seeing your doctor if you become ill.

Making a big lifestyle change can be difficult, but you are worth it. Your health is precious, and by starting now to regain control of your blood glucose will dramatically effect the rest of your life for the better. Think also of the positive example you will set for others who are in your shoes by making these changes. You can do it!

 Uncontrolled blood sugar is serious! Avoid these complications by taking control.

Are Starches Out?

This week I received the following question from http://foodpicker.org :

I have type 2 diabetes and am confused about carbohydrates.  Are all starches out completely?

Good news! Starches are definitely not out. I am a firm believer that elimination of any food group is not the way to go. While it is true that you must watch your carbohydrate intake (including starches) if you have diabetes, this does not mean you cannot have them ever.

Carbohydrates break down into glucose, which is a source of energy for our bodies. You still need some carbohydrates to maintain your blood sugar levels, whether you are diabetic or not. If you eliminate starches, which include whole grain breads, rice, starchy vegetables such as potatos, corn, or lima beans, and cereals, you will be eliminating a lot of essential vitamins and minerals and fiber, important for heart health. Starches also include your sugary baked goods, like cookies and cakes. These are higher in fat, sugar, and lack nutrition, so these should be limited.

Remember to keep in mind that your carbohydrate allowance per meal is 2-3 servings for women, and 3-4 for men. When eating starches, it is best to aim for the complex carbohydrates that add fiber, which include the whole grain breads and cereals, brown rice, fruit, and vegetables. Fiber itself does not raise blood sugar, so picking carbs with a higher amount of fiber tend to be better and not to mention more satisfying than one that does not, such as a sugary cereal or piece of cake.