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High Blood Sugar, What Everyone Needs To Know!
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By Jamie Hale
Through many hours of research, conducting interviews, practical implications, and analytical thinking is have put together some information I think everyone should know in regards to High Blood Sugar. Diabetics should obviously be aware of the characteristics of their disease. They should have some idea how to control this situation. In fact, with dietary discipline and a moderate exercise regimen high blood sugar is fairly easy to control under most circumstances.
-Diabetes is the sixth leading cause of death in the United States
- If current trends continue, diabetes and its complications will be America’s leading cause of death by 2010
- Worldwide, diabetes cases are expected to grow to at least 135 million people who were diagnosed in 1995 to at least 300 million by 2025, with a 42% increase in industrialized countries and a stunning 170% increase in developing nations
-When the body does not produce enough insulin , or if the cells do not respond to the insulin that the body produces, glucose builds up in the blood, a condition called hyperglycemia, or high blood sugar.
-Sedentary lifestyles and modern diets that are rich in refined starches (white bread, pasta, white rice) and sugars (sodas, breakfast cereals, candy) account for much of the explosive growth in diabetes cases.
Types of diabetes
Type 1 diabetes- Was previously known as insulin-dependent diabetes mellitus or juvenile-onset diabetes. The insulin producing cells in the pancreas do not work. The pancreas does not produce insulin. This condition requires insulin injections. Type 1 diabetes usually presents in people under the age of 20, and accounts for less than 10% of all diabetes cases.
Type 2 diabetes- formerly known as non-insulin-dependent diabetes mellitus, usually presents in those older than 40 and is characterized by the metabolic inability of cells to process glucose because of loss of sensitivity to insulin. In response to the buildup of unused glucose, the pancreas produces more insulin. When cells do not get the energy they need, the liver produces more glucose. As this cycle perpetuates, the body is flooded with glucose and insulin. Over time, pancreatic insulin production shuts down, and a type 2 diabetic could become insulin dependent.
Gestational diabetes- can occur in women during pregnancy, and usually disappears after child birth. Secondary diabetes can result from chronic or recurrent conditions such as pancreatitis, or from an adverse effects of some medications.
A number of risk factors are associated with diabetes including obesity, physical inactivity, dyslipidemia (elevated triglycerides, and low levels of high-density lipoprotein or HDL) hypertension, low testosterone, and family history of disease.
Diagnosing Diabetes
Diabetes can usually be confirmed after administering a Fasting Glucose Test (after an overnight fast), and a Oral Glucose Tolerance Test- OGTT (after ingesting a 75 gram glucose load) in which blood sugar is measured. These two tests measure the body’s ability to metabolize glucose. The hemoglobin A1C (HbA1C) test measures glycated hemoglobin in red blood cells and is used to measure average glucose over a three-month period. A1C is not a diagnostic test, but can help measure the efficacy of the treatment methods over and extended period of time.
Diabetic Lab Parameters as follows:
Fasting Glucose:
>125 mg/ dL (milligrams per deciliter) on at least two occasions
Oral Glucose Tolerance Test
>200 mg/ dL at two hours
Common symptoms of diabetes include frequent urination, excessive thirst, extreme hunger, unusual weight loss, increased fatigue, irritability, and blurred vision.
Pre-Diabetes
Individuals that display an impaired fasting glucose of 100-125 mg/dL, alone or in combination with an impaired glucose tolerance of 140-199 mg/dL are at high risk for developing diabetes. More that 40 million US adults between the ages of 40 and 74 are pre-diabetic according to the American Diabetes Association.
Risk Factors associated with type 2 diabetes
-obesity
-physical inactivity
-dyslipidemia (elevated triglycerides and low levels of high-density lipoprotein, or HDL)
-hypertension
-low testosterone (in young and middle aged men)
-family history
Modifying the risk factors decrease chances of developing diabetes. For example, one study involving overweight patients concluded” the risk of type 2 diabetes could be reduced by 58% with changes in life-style.
Syndrome X
Excess insulin in the bloodstream (hyperinsulinemia) if often a prelude to diabetes. Gerald Reaven, MD an authority on insulin resistance coined the phrase “Syndrome X” also known as metabolic syndrome, to identify a cluster of metabolic disorder symptoms that often accompany abnormal blood glucose levels: hyperlipidemia, or elevated low density lipoprotein (LDL), cholesterol, and tryglycerides; abdominal obesity, hypertension and hyperinsulinemia. An estimated one in four individuals who have hyperinsulinemia will progress to type 2 diabetes.
Living Habits
As pointed out earlier the quality of life for people with high blood sugar can be enhanced by incorporating lifestyle changes. A proper diet, a well chosen nutritional supplement program, and exercise regimen can go along way in controlling blood sugar levels.
Losing excess weight and eating properly are the first lines of defense against high blood sugar. One major study conducted by the New England Journal of Medicine concluded that the most important predictor for type 2 diabetes was obesity. Lack of exercise, poor diet, and current smoking also played a major role regarding risk of diabetes. The researchers also concluded that the vast majority of Type 2 diabetes (about 90%) could be prevented by the adoption of a healthier lifestyle (Hu et al. 2001)
An exercise regimen is important for management of diabetes as well as general health. As little as 30 minutes of walking a day can dramatically improve glucose control. Smoking appears to increase the risk of developing type 2 diabetes. Smoking by diabetics also increases the risk of complications affecting the kidneys and eyes. Stress avoidance may help control blood glucose.
Nutritional Recommendations
A diet rich in greens, nuts, and beans, that includes moderate amounts of whole grains and fruits, and that is low in concentrated starches like bread, potatoes, and refined sugars, can help promote healthy blood sugar levels and reduce obesity. It has also been suggested that lower glycemic index carbs ( raise blood sugar slowly) should be consumed more than higher glycemic index carbs (raise blood sugar fast) in most cases. Replacing some carbohydrates with protein and unsaturated fats have also been suggested by some authorities.
High fiber diets are important in promoting healthy blood sugar levels. There are numerous studies that document the importance of fiber for controlling blood sugar. Most peoples diets are substantially low in fiber. The average American consumes 17 grams of fiber per day ( in speaking with the people I work with I have come to the conclusion that a more accurate number would be 14-15). The ADA recommends 20 to 35 gms per day.
Some Benefits of fiber
-improves glycemic control
-decreases hyperinsulinemia (high insulin levels)
-lowers blood plasma lipid concentrations
The two types of fiber are soluble and insoluble fiber. We get all of our fiber from plants. Soluble fiber dissolves in water and turns to gel during digestion. This helps control diabetes since it slows digestion and the rate of nutrient absorption from the stomach and intestine. It slows the rapid rise of blood glucose after absorption from the stomach and intestine. Soluble fiber also helps lower blood cholesterol by increasing the passage of bile acids through the GI tract. Then, our bodies remove some cholesterol from our blood to form more bile acids. Insoluble fiber is chewy and doesn’t dissolve in water. It seems to speed the passage of foods through our stomach and intestines, adds bulk to the stool and promotes general GI tract health. Fiber also adds bulk to dietary intake and promotes feelings of fullness. This has huge implications when trying to limit food intake and control blood sugar.
Fiber should be introduced gradually into the diet because it may affect insulin and other diabetic medications, and because it takes some time for the GI tract to adjust to added fiber. I have found after getting used to fiber consumption people begin to actually develop a craving for it.
Fiber Supplements
Supplement fiber sources include Psyllium husk, guar gum, and a dietary fiber blend called PGX.
Psyllium Husk
Can be used in capsule or powder form, and has been reported to decrease glucose absorption and reduce total cholesterol and LDL in type 2 diabetics.
Guar Gum
Slows gastric emptying and thus the absorption of glucose. It absorbs lots of water in the stomach and forms a gel, producing the feeling of fullness. The best results have been obtained form guar gum coming from the Indian Cluster bean Cyamopsis tetragonoloba. Guar gum is tasteless and is inexpensive. One to three level teaspoons in 8 ounces of water can yield up to 30 or more grams of soluble fiber. It is critically important to take lots of water with Guar gum.
PGX
Is a fiber supplement that binds to many times its weight in water, helping to slow carbohydrate absorption and promote feelings of fullness.
When consuming fiber supplements be aware they can sometimes result in gas an abdominal discomfort. Generally, you can avoid that if you start with a low dose and gradually increase it.
Other Supplements (the following are not necessarily recommended by the author)
A properly designed supplement program in conjunction with a sound diet and exercise program may help support healthy metabolism and normalize blood sugar.
Chromium
Is a trace mineral with numerous beneficial actions for supporting healthy blood sugar. Some benefits include: improve insulin sensitivity, improve glycemic control, lower blood glucose levels, lower triglyceride levels in type 2 diabetics, and boost HDL levels in type 2 diabetics.
Essential Fatty Acids
Essential fatty acids such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are crucial nutrients for people with high blood sugar. Some benefits include: prevention of insulin resistance, improve glucose tolerance test parameters, lower serum triglycerides when EPA and DHA are taken together, decreases rates of lipid peroxidation, raise levels of glutathione peroxides (anti-oxidant enzyme) etc.. Numerous other general health benefits have been reported as well.
Lipoic Acid
A potent antioxidant and coenzyme, is one of the most critical nutrients for people with high blood sugar. Clinical and animal studies have shown that lipoid acid stimulates insulin-mediated glucose uptake. Some benefits include: improved insulin sensitivity, improved glucose tolerance test, and enhanced nerve conduction.
Billberry
Bilberry a close relative to the blueberry has been used for medicinally for years for its high nutrient value. Some benefits include: improves the delivery of oxygen and blood to eye tissues and scavenging free radicals that can contribute to conditions such as cataracts and macular degeneration, improves microcirculation, enhances collagen integrity, and exerts anti-inflammatory properties.
Multi- vitamin / mineral
Helps form the foundation of a healthy lifestyle for all adults, and is especially important for those with hyperglycemia. Some benefits include: decreased rate of illness, decreased infection and decreased time from work.
In summary, with diet regulation, exercise and proper supplements diabetes is fairly manageable. I have personally worked with a number of diabetics over the years and have seen tremendous improvements in their conditions when they adhere to my program design. In general I recommend diabetics (depends of severity and type) consume a diet low-moderate in carbohydrates (depending on fitness levels) low on the glycemic index, high fibers, tons of greens, and minimal processed carbs. The diet is usually moderate in high quality protein and moderate in fat. Do not over consume saturated fat. Include omega 3’s, and a multi-vitamin mineral. Drink plenty of water as well.
References
Hale, J. (2005) XDL DIET. MaxCondition Publishing.
Mendosa, D. (2004) August Newsletter Soluble and Insoluble Fiber
www.mendosa.com/newsletter_august.htm
Scali, B. (2005) HIGH Blood SUGAR; Life Extension; LE Publications, Inc
Visit Jamie Hale’s site at
www.maxcondition.com
Copyright 2005 Jamie Hale Author of Optimum Physique, MaxCondition, and XDL DIET
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