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Jul. 28 2010 - 11:52 am | 357 views | 0 recommendations | 9 comments

To Avoid Diabetes, Think like a Diabetic

Diabetes in the US

Image by GDS Digital via Flickr

Two things run strong and hard on both sides of my family: heart disease and type 2 diabetes. As a deluge of medical research tells us, the two are closely linked.  Often diabetes precedes heart disease, but in my family—particularly on my father’s side—it goes both ways.  My dad had his first heart attack when he was 48, but didn’t develop diabetes until about 10 years later.

The long and short of this is that I have to be careful.  My last blood glucose test revealed that I’m flirting with the pre-diabetic zone (defined as a blood glucose level between 100 and 124; 125 and up is considered diabetic).  So my doctor wisely directed me to consult with a dietician before the situation worsens.

I had my first consult a couple of months ago and received a docket of good advice touching both diet and exercise to rein in the sugar.  But the best advice was simply this: the best way to avoid diabetes is to think like a diabetic and act accordingly.

Basic as it sounds, I think this one-liner brilliant in its simplicity. People spend so much time fretting over the details of their diets, counting calories, reading the latest fad theories about what this or that nutrient does or doesn’t do.  How much better if we just start with what matters most: think differently.

I’m a little more in touch with this than some people because several of my family members have had diabetes and I know how they had to adjust their thinking and behavior to regulate their health.  But even if this isn’t true for you, it’s easy enough to find out. Once you do, it’s not necessarily essential that you perfectly copy the eating and exercise habits of a diabetic (though it may be, depending on your blood glucose situation), but at least get in the proverbial ballpark.

For me, it’s like this: cut way down on everything that is bleached, starchy and processed to the point of barely being food.  That includes white bread, white rice, most pasta, and any sort of processed potato or corn stuff. Those are the really difficult things for me (I’m Italian, after all, and we like our starchy carbs). Then there are the more obvious culprits: cookies, cake, candy.  Also hard, but I’ve found from past experience that once you’ve “de-hooked” yourself from those things for a few weeks, the cravings drop off.   Also take it easy on the juice.  I love juice (grape especially), but the problem is that the juicing process removes most of the fiber and leaves you with a whole lot of sugar.  And, goes without saying, stay away from soda, period.

What’s left?  Lean proteins, nuts, veggies, fruits (not juiced), yogurt (preferably Greek, and low-sugar), natural peanut butter, tea (unsweetened), lots of water, alcohol in moderation (2-3 drinks a week), whole wheat bread (I prefer pita), whole wheat pasta (occasionally), brown rice… You get the idea.   I know, this looks a lot like other diets, but the point here is that this isn’t really a diet. If you have diabetes, you’re not on a diet; you’re eating to maintain your health for the rest of your life.  That’s the way to think.

Throw in some modest exercise, and you’re there.  My latest favorite is swimming.  Just walking a few times a week will also do wonders.

What, so far, has thinking and acting like a diabetic done for me?  I’ve trimmed 16 pounds in less than two months.  Believe me, that was a hard fought 16 to lose, and I have many more to go, but I wouldn’t have lost an ounce without recalibrating my thinking. I have another blood glucose test coming up this month and hope to see a concomitant drop out of the red zone.

This is a topic I’m very close to. My dad died from the lethal combination of diabetes and heart disease, and I don’t plan on following suit.  If you have any questions about anything in this post, please feel free to tweet me @neuronarrative.


Comments

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  1. collapse expand

    “This is a topic I’m very close to. My dad died from the lethal combination of diabetes and heart disease, and I don’t plan on following suit.”

    So just what lethal combination do you plan on kicking the bucket from, hm? Personally, I’ve settled on tequila and THC. I think that combination is lethal enough.

  2. collapse expand

    Overall good advice. I have one qualm though, and that is your lack of emphasis on exercise. Moderate exercise for 45 minutes to an hour DAILY will do as much for people as radical changes in diet that may not be sustainable over the long term. Those who remain primarily sedentary will likely find themselves falling off the diet bandwagon that you describe.

  3. collapse expand

    Even pre-diabetes/insulin resistance is a huge risk factor for heart disease. This may explain your father’s first heart attack.

    By attacking this now, you are saving yourself so much grief and improving your quality of life.

    Good luck!

    (Also, exercise is critical. It increases your sensitivity to your own insulin.)

  4. collapse expand

    Reign in the sugar?? Does that mean the sugar is a king or a ruler? Did you mean rein? What’s the deal?

  5. collapse expand

    Overall good advice. I have one qualm though, and that is your lack of emphasis on exercise.

  6. collapse expand

    Diabetes is hereditary. So, as early as possible, know your family background. Or you can also get from a local store these medical instruments used for detecting sugar level.

  7. collapse expand

    Insulin is one of the most effective medicine to control type 1 diabetes but for type 2 diabetes Insulin is not effective. It can control with the help of proper diet and exercise. It is enough to control type 2 diabetes. Along with that eat only low carb foods which will help to control blood glucose level.
    http://www.areyoudiabetic.net/02042010/what-is-insulin-608.html

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    About Me

    I’m a freelance writer, blogger and research wonk who writes about science, technology and the cultural ripples of both. Along my winding career route I've been a public outreach specialist, editor, research analyst, proposal writer and part-time journo. When I’m not writing for True/Slant, I’m blogging about neuroscience and a medley of ‘ologies’ at Neuronarrative.com, and writing freelance for Scientific American Mind.

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