Over 4.3 million people In the UK alone live with diabetes. Further to that, approximately 850,000 people may be living with diabetes and have not even be diagnosed yet. Many are at present, in the pre-diabetes state, a condition in which blood sugar is higher than normal; people may be completely unaware and don’t even realize they have it.
Type 2 diabetes is when the body does not use insulin well and cannot keep the blood sugar at normal levels. It is hard for the insulin to unlock the cells and take in the glucose, leading to above normal level of sugar floating around the bloodstream. Diabetes develops when cells become unresponsive to insulin. Even at this full-blown diabetes state, it can still be staved off with some lifestyle changes.
There are many factors that can lead to Type 2 diabetes, and do not assume you have to be heavily overweight to be in that danger category. Research shows that being unfit and just carrying a little extra weight around your middle are the two major risk factors.
Even at pre-diabetes, the body becomes less responsive to the hormone insulin which transports glucose from food to the cells, in order that it can be used as fuel for everything from breathing to moving. Diabetes develops when the cells become completely non-responsive to the insulin.
Type 2 diabetes left untreated can lead to nerve damage, stroke, increased risk of heart attack, vision problems and blindness. So do not leave it till it escalates out of control, make some simple lifestyle changes that will keep you working in great order.
Carrying excess weight around the middle is an increased risk of diabetes because stomach fat releases chemicals that upset the cardiovascular metabolic systems, so reducing weight around this area is a good start. Regular activity and exercise boosts the metabolism, which also helps make the pancreas better at producing insulin, helping the cells use the hormone.
Exercise may even open the pores on the muscle cell walls, allowing glucose to be directly absorbed. Research has shown that those with blood sugar who start a moderate exercise program for even thirty minutes at five times a week, are 40% less likely to develop diabetes than those who are sedentary.
Do you need to be concerned?
1. Are you over 45?
2. Do you have a parent or sibling with diabetes?
3. Is your waist over 80.01cm (31.5 inches) for women and 94 cm (37 inches) for men?
4. Do you sleep enough?
5. Are you eating the right carbohydrates?
6. Are you stressed?
Diabetes can occur at any age, but knowing other members in your family have diabetes, may indicate that you may be at even more risk.
Sugary foods are linked to weight gain. Carbohydrates control blood sugar, so go for low-GI carbs which provide a slow release of glucose. GI, the Glycaemic index is a number from 0 to 100 given to a food, representing the relative rise in the blood glucose level two hours after consuming the food. Low GI foods have 55 or lower, medium GI are foods between 56-69, high are foods that have a GI of 70 or over.
The benchmark is white breads which have a GI of 100. Have potatoes with skin, go for fruit rather than juices, choose seeded granary bread over white or wholemeal, eat beans, lentils and raw carrots. Zero GI or very small amount of carbohydrates have a minimal effect on blood sugar. The higher the GI, the faster your blood sugar will rise after you eat the food.
Eat more No GI – Protein rich foods: chicken, beef, fish, eggs, milk, Stevia sweetener.
Be mindful on Low GI foods include sweetcorn, oat breakfast cereals, multi grain, wholegrain wheat and rye bread, bananas, raw pineapple, raisins, cherries and berries.
Avoid High GI such as white rice, white bread and potatoes, sugar and sugary foods.
Being overweight, without exercise and not watching what you eat, really is not good, so make an effort for some lifestyle changes.
Cut out a few unnecessary shop bought foods and make your own food bakes and cakes with good wholesome healthy ingredients.

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