Lower your risk of diabetes
27 Nov 2012
Diet and exercise can go a long way in preventing and managing diabetes.
Diabetes occurs when the body no longer makes enough insulin or can’t use insulin properly,or a combination of both. Insulin is a hormone that allows glucose to enter the body’s cells and be converted to energy.
Glucose is a sugar and the body’s main energy source. Without enough insulin, glucose from all sugars and carbohydrates consumed remain in the bloodstream, which results in high blood glucose levels and low energy available to the cells.
Diabetes is baffling, with several types and many myths surrounding each one.
Doctors divide diabetes into two main types, type one and type two, and there is also gestational diabetes. Type two is the one that people aged 55 and over are most at risk of developing. But, with over-55s also developing type one and the degree of uncertainty about the two main types, diagnoses can take some time. “It sometimes takes doctors quite a while to work out which type of diabetes a patient has,” says Professor Johnson.
Diabetes and diet
Building a healthy knowledge about diet plays a key role in diabetes prevention and management, especially understanding the role of carbohydrates in the body.
Carbohydrate-rich foods such as breads, cereals, fruit, starchy vegetables, some dairy products and sweets are the chief sources of glucose for the body. Once consumed, all carbohydrates are converted to glucose.
Over the years, with the rise and fall of low-carbohydrate diets, carbs have developed a bad rap. Carbs are essential for a healthy, balanced diet, but you just have to choose the right ones.
“High-GI foods are released quickly and cause a fast spike in blood sugar, followed by a big drop in the blood glucose levels. Low-GI foods are released slowly and keep the blood glucose levels relatively stable,” says Packard.
Lower-GI foods include porridge, whole grain breads and cereals, pasta, legumes, vegetables, fruits and low-fat dairy foods. High-GI foods can include some types of potatoes, highly processed foods and most forms of white bread.
“There are many benefits of eating a low-GI diet,” says Packard, “especially for people with diabetes.”
What is type one?
“Type one diabetes is an autoimmune condition where the body’s immune system attacks itself and the pancreas stops producing insulin,” says Professor Johnson. With no insulin, the body cannot use glucose for energy, so it burns fats for energy instead. This leaves ketones in the blood stream and, combined with high blood sugars, ketosis can become ketoacidosis.
To avoid ketoacidosis, people with type one diabetes need several insulin injections every day. They also need to eat a healthy diet and lead an active lifestyle.
The exact cause of type one diabetes is unknown. However, according to Diabetes Australia, there is a strong genetic link. It can’t be prevented or cured.
What is type two?
Type two is the most common type of diabetes in Australia. Diabetes Australia’s research shows that 85 per cent of diabetes patients have type two and that, in 60 per cent of cases, it can be prevented.
“Type two diabetes is the epidemic of the 21st century,” explains Professor Johnson, with over 900,000 Australian adults currently being treated for the chronic condition.
The disease begins when there is insulin resistance in the body. “The pancreas creates insulin, but the insulin doesn’t work properly,” explains Professor Johnson. “Then, over time, the pancreas fails and stops producing enough insulin.”
While there is no cure for type two, there is plenty that can be done to help prevent it. “A combination of genetic factors and lifestyle has resulted in the explosion of type two diabetes,” says Professor Johnson. The main lifestyle risk factors for the disease are obesity, inactivity and a poor diet. “Approximately 90 per cent of diabetes cases worldwide are attributed to weight gain,” says Professor Johnson.
Type two diabetes can be managed with healthy eating and exercise, however some patients will need medication including insulin.
Reduce your risk
“There are some things you can’t change,” says Packard, “but you can change your lifestyle – your diet, your activity levels, your habits – and these things can help you reduce your risk of developing type two diabetes.”
- Regularly assess your risk. At an annual check-up with your GP, have a blood test to check your blood glucose levels. Complete the AUSDRISK questionnaire on the Diabetes Australia website. If you score a 12 or above, you have a high risk of developing type two diabetes.
- Be aware of the risk factors and symptoms. While many of the symptoms might just feel like you’re ageing, it pays to get to know your body better.
- Maintain a healthy weight by eating well and staying active.
- Eat a low-GI diet, watch your serving sizes and eat breakfast.
- At least 30 minutes of moderate-intensity activity or exercise a day.
- Resistance exercise such as a light weights program can help maintain muscle tone and strength.
- Know your family’s health history.
- Don’t smoke.
- Keep your blood pressure and cholesterol levels healthy.
- Maintain healthy blood glucose levels, between 3.5 and 8 mmol/L.
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