Introduction
Did you know that diabetes was responsible for 6.7 million deaths in 2021? Diabetes is one of the most common chronic conditions affecting millions of people globally across all age groups. This metabolic disorder is mainly caused by disrupting how the body uses glucose (sugar) for energy. In this article, we’ll explore the causes of diabetes and how to balance meals to avoid it.
Causes of Diabetes
The root cause of diabetes is problems with insulin production or usage, leading to high blood sugar levels in the body. However, the underlying causes vary depending on the type of diabetes which are a result of factors such as genetics, an individual with a family history of diabetes is at risk of being diabetic. Aside from genetics, lifestyle factors like unhealthy diets high in processed foods and sugar coupled with sedentary behaviour are contributors to Type 2 diabetes, obesity is another factor. Excessive fat around the abdominal region makes the body resistant to insulin, a disease known as insulin resistance. Another factor is the autoimmune response where the immune system mistakenly attacks insulin-producing beta cells in the pancreas causing Type 1 diabetes. Hormonal changes like pregnancy (gestational diabetes) or polycystic ovarian syndrome (PCOS) increase the risk of developing diabetes in women. Some older adults in ethnic groups like African Americans and South Asians are at risk of developing Type 2 diabetes because of their age and ethnicity.
The Role of Insulin in Diabetes
The pancreas is the organ responsible for producing insulin, a hormone that regulates glucose levels by promoting glucose uptake and utilization by cells. Here is how insulin functions and its connection to diabetes. After eating a carbohydrate-rich meal, the body breaks down the food into glucose, which enters the bloodstream through various glucose transporters such as insulin. Insulin acts as a transporter allowing glucose to enter cells where it is either used for energy in the form of ATP (Adenosine Triphosphate) or stored up for later use. When the pancreas starts producing little to no insulin because the immune system has attacked the insulin-producing beta cells, Type 1 diabetes sets in. This leads to excessive sugar in the blood with no insulin to remove unless insulin is administered externally for the survival of the individual. Type 2 diabetes on the other hand occurs when the body cells become insulin-resistant, and glucose can’t effectively enter the cells. Over time, the pancreas can’t keep up with insulin demand leading to accumulation of glucose in the blood.
How to Balance Meals to Avoid Diabetes
While diabetes is a lifelong disease condition, it can be prevented or effectively managed with the right strategies, most especially diet regulation. Diet plays a pivotal role in managing both types of diabetes because balanced eating can help prevent blood sugar spikes and maintain energy levels. Meals rich in carbohydrates such as complex carbs, legumes, starchy vegetables, whole grains (oats, brown rice, quinoa, and barley), lean proteins such as chicken, turkey, fish, egg, and plant proteins; beans help stabilize blood sugar. Healthy fats like chia seeds, salmon, nuts, olive oil, and avocado can prevent blood sugar spikes, and low-glycemic foods such as sweet potatoes, lentils, and whole-grain bread. Also, staying hydrated with water, herbal teas, or unsweetened beverages is essential for overall health and can help regulate blood sugar.
Strategies for Blood Sugar-Friendly Eating
It is not sufficient to know blood sugar-friendly foods, but it is also important to know how to eat mindfully to get the right results. Eating large meals can cause blood sugar spikes, so aim for smaller, well-balanced meals throughout the day. Also, eating consistently helps to regulate blood sugar levels more effectively, have regular meal and snack times and stick to it. In addition, you can combine carbohydrates with protein or healthy fats to prevent spikes and slow down glucose absorption. Ensure that you limit the intake of sweetened foods such as soda and candy, they can cause rapid blood sugar increase. Finally, monitor your blood sugar levels regularly to understand how different foods impact your health.
Conclusion
No doubt diabetes is a complex condition, but with knowledge and lifestyle adjustments, it can be effectively managed. By incorporating the right foods in your diet and practicing portion control, you can stabilize blood sugar levels and improve overall well-being. Whether through balanced eating, regular exercise, or medical interventions, every step toward better blood sugar control is a step toward a healthier life. Remember, your journey to better health starts with what is on your plate.
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