Diabetes

Diabetes is a world-wide health problem linked to obesity, heart disease, kidney failure, neuropathy and blindness. A high level of sugar in the blood has far reaching effects throughout the body.

Type 1 diabetes is an autoimmune disease where the body’s own immune system attacks the insulin producing cells in the pancreas. It often appears early in life and sufferers need to take insulin replacement for life.

Type 2 diabetes is increasing, particularly in developed countries, and is linked with a transition from traditional eating to a diet rich in ultra processed food and the inevitable overweight and obesity that follows. Costs to the NHS for treatment for the consequences of this condition have escalated.

How our body processes sugar is crucial and recent understanding of the role of saturated fat in the diet has altered the advice that is given.

Can anything be done to reverse the dreaded diagnosis of pre-diabetes? Modern research has led to a rethink on management away from the focus on avoiding carbohydrates to reducing saturated fat in the diet. It’s interesting to note that populations that rely on traditional mainly plant based diets, like African and Asian communities, have extremely low rates of type 2 diabetes. This changes when a standard western diet is eaten.

 A blood test called an HbA1c measures sugar levels over a previous period of 2-3 months.  A level of 42-47mmol/mol (6 – 6.4%) shows impaired glucose regulation. This is called insulin resistance.  Sugar in the blood stimulates the pancreas, a gland behind the stomach, to produce insulin. Insulin drives the sugar into our cells for energy. When the liver and muscle cells are burdened with fatty deposits, insulin fails to move the sugar out of the blood. The pancreas responds by making more insulin which also fails and so blood sugar levels rise.

What is the best way to restore the ability of insulin to move sugar into the cells? Insulin functions properly again when the fat is cleared out of the cells. Research has shown that nutrition based on eating plenty of fruits, vegetables, legumes (beans, peas) and whole grains and minimising animal fats improves insulin function. Blood sugar is lowered and many have been able to reverse pre diabetes, lower weight and restore health.

Saturated fat occurs in all animal foods and dairy products. Also in processed foods cooked in oil. These should be restricted in frequency and quantity or avoided completely.   It is still important to avoid excess sugar and refined carbohydrates. These are found in white bread, pastries, cakes, biscuits, white pasta, ice cream and sugary drinks. These all raise the blood sugar rapidly and give little nutritional value. Sugar levels then drop quickly and hunger returns. Whereas, complex carbohydrates like sweet potatoes, beans, oats, brown rice and fruits are digested slowly because of their fibre content and do not spike the blood sugar levels.

You can now see how foods rich in fibre slow the absorption of glucose and prevent high blood sugar levels after meals. Whole plant foods are rich in nutrients like vitamins, minerals and antioxidants, which reduce inflammation. The fact that such foods are low in calories, means that weight comes off easily, whilst fibre promotes the feeling of fullness and helps to keep you regular. If you reduce your dependence on animal products you can get your protein needs from beans, lentils, tofu and whole grains.