Diabetes Diet: Calories, Protiens and Fats

Protein

Protein is body’s building block or cell builder. It is required for energy, growth and maintenance. About fifteen percent of daily calories should be supplied by protein. But our consumption is more than that. Extra calories are stored as fat in the body.

Poultry, fish, eggs, cheese, meat and legumes are rich sources of harmful protein. Medical advice recommends intake of proteins, which are low in fat. Legumes such as dried peas, beans, lentils and Soya products like tofu are recommended. These products reduce fat and cholesterol levels in the blood. Nuts, avocado, soured milk and homemade cheese are other good sources of protein low in fat.

Fat

Fats provide lots of calories and are a concentrated source of energy. Cakes, sauces and chocolates are hidden sources of fat. A big proportion of our fat consumption comes from cooking fat or oil. They are extremely harmful. By changing the cooking medium one can control diabetes along with control in fat intake.

Fats are classified into two categories:

Saturated Fats – Butter, whole milk, cheese and animal fat’s like beef, mutton and pork are examples of saturated fat. It is dangerous because saturated fats raise cholesterol levels and contribute to obesity, which is a contributory factor towards diabetes.

 

Unsaturated Fats – These fats remain liquids at room temperature and they are typically found in oils. They are much safer for the hearts. They are further divided into Monounsaturated fats and Polyunsaturated fats. Olive, canola and almond oils are sources of mono-unsaturated fats. Sunflower, corn and fish oil constitute polyunsaturated fats.
Saturated fats like butter used in cooking and seasoning should be replaced specially by monounsaturated fats.

Percentage of Saturated and Unsaturated Fat in Different Cooking Oils

Oil	Saturated	Monounsaturated	Polyunsaturated
Butter	65	30	4
Canola	7	62	31
Coconut	92	6	2
Corn	13	25	62
Groundnut	18	48	34
Safflower	9	13	78
Sesame	15	42	43
Soybean	15	24	61
Sunflower	11	20	69
Olive	14	77	9

 

Calories, Diet and Diabetes:

A balanced diet and understanding the concept of calories helps in preventing and managing diabetes. The energy content of food is measured in units called calories. About Seven thousand two hundred calories is equal to One kilogram of weight. So if you want to reduce half kilogram of body weight you should consume five hundred calories less everyday for a week. You will be losing Three thousand five hundred calories or half kilogram of weight within a week.

The number of calories required to maintain a steady body weight in a person moderately active is thirty calories per kilogram of body weight. The calorie estimate may vary slightly with age, exercises and stature.

Diabetic Requirement:

• Around thirty kilocalories per kilogram body weight.
• Around three hundred grams carbohydrates mainly starch.
• Around thirty grams (preferably unsaturated fat).
• Around one and half grams protein per kilogram of body weight.
• Vitamins and minerals.
• Fibers – fruits, vegetables and cereals contain more fiber.

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Diabetes, Fiber, Simple and Complex Carbohydrates

Carbohydrates

They are body’s main source of energy. They are classified into Simple and Complex carbohydrates. Simple carbohydrates are easily digested. Complex carbohydrates are digested slowly and provide stamina and energy over a long period. Fruits, most vegetables and milk and milk products are made up of simple carbohydrates. While Potatoes, corn, beans, rice, bread, cereal and pasta are complex carbohydrates. 

About half of the daily calorie requirement of the body should be obtained from carbohydrates. It is good to eat a combination of complex and simple carbohydrates. However if you consume excess carbohydrates then there will be shortage of insulin to transport excess sugar into the cells. This causes an increase in blood sugar level. 

Diabetes and Simple Carbohydrates
Cakes, pastries, jams, jellies, candies and table sugar are sources of simple sugar. In normal cases there is sufficient insulin in the blood to move this simple sugar into the cells.

But in diabetics, either the insulin is ineffective or deficient. So the sugar stays in the blood and increases the level. Therefore in diabetics especially intake of simple carbohydrates is restricted. 

Why Complex Carbohydrates are better for Diabetes:
The body breaks down the Complex carbohydrates rather slowly. And so the blood sugar level rises gradually. In such situations the body is able to manage complex carbohydrates even with decreased insulin. And these do not affect a diabetic the same way a simple carbohydrate does.

Fiber and Diabetes:
Fiber is a carbohydrate that is unrefined. The outer layer of seeds, fruits and vegetables is made up of fiber. It is a mixture of pectin, cellulose, lignin and gums, which is indigestible matter.

Potatoes, oats, nuts, seeds, pulses, bread, fruit and vegetables are made up of fiber. All the forms of dietary fiber pass down the digestive tract without being broken down. Fiber performs valuable functions although it does not provide any nutrients. It decreases the blood glucose level in the blood after meal, softens and adds bulk to stool and helps retain water in the intestine. It is also known to reduce blood cholesterol level and decreases risk of cardiovascular disease. 

Fiber also boosts the ability of cells to receive and utilize insulin, especially in type-2 diabetes. This is an effective natural method to control diabetes. It is good to increase fiber intake gradually so that the system is able to adjust to it. Eat more fruits and vegetables along with the skin and reduce intake of processed foods.

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Diet and Diabetes Food Pyramid

Food provides us with carbohydrates, proteins and fats (which are major sources of energy to the body) and vitamins and minerals. Nutritious food accompanied by sensible and balanced eating is the path towards good health, energy and vitality. Good food improves the effectiveness of the body and helps maintain ideal body weight. It also reduces risk of cardiovascular disease and diabetes.  

It is very important to be aware of the nutritional content of the food that we eat, particularly fat content. Fatness is a result of the fat that we eat. However do not starve yourself or eat less.

Diet plays an important role in the treatment of diabetes. Diabetics require well-balanced and nourishing diet when compared with others. The body’s daily food and nutrition requirement is to be understood first. This helps in preventing and controlling diabetes.

The Diabetes Food Pyramid:
The diabetes food pyramid gives us an idea about the food that can be consumed in larger quantities and which food need to be curtailed in the diet. The diabetes food pyramid is divided into six sections that vary in size.

• The largest group at the base includes starchy vegetables like corn and potatoes, pastas, beans and grains. It signifies that we should eat more servings of these food items than others.
• Second and third section includes leafy vegetables like spinach and fenugreek; lettuce, broccoli and cabbage; and fruits like jambul (a type of berry), guava, oranges, papaya, apples and grapefruit. Food under these groups also can be consumed in large quantities.   
• Fourth and fifth sections include cereals and legumes, and milk and milk products. These need to be consumed in moderation.
• Fats, oils, alcohol, sugar, sweets and chocolates belong to the sixth section, which is the smallest and topmost. It signifies that very little or preferably nothing should be eaten from this section.  

The exact quantity of food that can be consumed depends on the nutrition, needs, calories, lifestyle and diabetes goals. Maintain a diary of the food that you have eaten. Write down everything you have eaten for a week. Compare it with the diet pyramid to find out what changes are to be made.

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Treating Diabetic Condition in Children

Blood sugar in children should be maintained within the normal range to prevent the dangerous short-term complications of diabetes. The nutritional needs and natural methods of treatment are different in diabetic children from that of adults. The nutritional plan should be tailored keeping the needs of the individual child in mind.

Diabetic Symptoms should be relieved at the earliest and well-being of the diabetic child stored back as soon as possible. The child should also be encouraged to resume normal activities. It is very important to maintain glycaemic index, triglyceride levels and serum cholesterol within the normal range. Physical fitness, growth and development (avoiding obesity) and appropriate lifestyle promote well-being in diabetic children.

A generous carbohydrate and fiber intake along with restricted fat intake is beneficial for diabetic children. Every meal should provide at-least twenty percent of the daily energy requirement.   

How Much Should A Child Eat?
The intake and requirement of each child varies daily. Children seem to be hungry most of the time. Hunger can also be a sign of diabetes in children.

Diabetic children want to munch some snacks between meals, especially children who have been injected with insulin. Insulin continues its work even if food is not consumed. So if a child misses a meal for whatever reason a snack should be given and meal size should be reduced accordingly. Dry fruits, skimmed milk and cheese crackers are most appropriate snacks.

The diet of a diabetic child involved in strenuous physical activities should be strictly monitored. A special snack is to be given before strenuous activities like sports. During travels, outing with friends and parties special snacks and artificially sweetened beverages should be carried along.

Exercise Helps:
Exercise keeps weight under control, lowers blood sugar and improves circulation in diabetic children. The diabetic child should be taught the importance of diet and exercise and encouraged to adjust his life accordingly. 

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Causes of Diabetes in Children

Diabetes in children may be due to a number of reasons, here are a few common ones:

• Family history and Role-played by Heredity

Diabetes in children occurs due to genetic factors and so heredity plays an important role. Certain viruses combine with inherited susceptibility and develop diabetes. Children can develop diabetes after mumps in occasional cases. Diabetes mellitus in children maybe associated with environmental factors also.

Children with increased growth rates in their first three years are also at a greater risk of developing diabetes. These children usually have a tendency of becoming over-weight in their first year than other children.

• Food Allergy

Food allergy also causes diabetes in children. In genetically prone children, drinking cow’s milk during infancy may cause type-1 diabetes in later life. If infants are kept away from dairy products during the first year it may save many of them from diabetes. Certain proteins in cow’s milk provide antigen that forces the immune system to attack its own tissues. So the secretion of insulin by beta cells in the pancreas is affected. Thereby if there is a diabetic history in the family avoid cow’s milk.

Breast Feeding Protects Infants

Infants who are breastfed and kept away from cow’s milk for long periods are less likely to develop diabetes. Research has proved that infants who are exclusively breastfed during first three months have forty percent reduced chances of developing diabetes by around fourteen years of age. Chances of developing diabetes can be reduced further by avoiding cow’s milk for longer periods.

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Symptoms of Diabetes in Children

Symptoms of Diabetes in Children

Diabetes affects all age groups including children. Diabetes in children is increasing at an alarming rate and calls a lot of concern.

Diabetes in children is not much associated with weight. In many children below fifteen years diabetes appears suddenly. Early diagnosis and treatment of diabetes in children is very important. The goal of the treatment is to achieve normal physical, mental and emotional growth of the child.
The onset of diabetes in children is acute or sub-acute. The course of the disease varies from few hours to few weeks.

Some of the main symptoms of diabetes in children may include:

• Passage of excess urine that may cause bed-wetting and thirst are the initial symptoms.
• The development of the child maybe slower than other children and the child shows a lazy attitude.
• Abdominal pain, vomiting, dehydration and acidosis may develop gradually.
• The diabetic child loses weight and looks lean.
• He is prone to respiratory and other infections.
• Toxins build-up in the blood and make it acidic (keto-acidosis).
• Breath is sweet smelling and skin and tongue become dry.
• The child feels drowsy, Blood Pressure is low, pulse becomes weak and child may go into a semi-conscious or unconscious state in advanced stages.

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Premenstrual Syndrome (PMS): Causes, Symptoms and PMDD

During the monthly menstruation cycle many women experience premenstrual syndrome also known as PMS. This most frequently occurs between one and two weeks before the start of the menstrual flow. PMS can be fairly mild or it can be incapacitating for some. When symptoms are extreme it is often called Premenstrual Dysphoric Disorder (PMDD). Symptoms of premenstrual syndrome include swollen and tender breasts, irritability, cramping, back pain, irregularity and sleeplessness.Premenstrual syndrome may be related to fluctuations in hormones, but the exact cause is unknown. PMS is reported by women between the ages of 20 and 40 most frequently. In addition, having children may increase a woman’s risk of experiencing premenstrual syndrome. Another apparent risk factor is a history of depression. Some things may also add to problem as well. For example, eating fried foods, caffeine, refined sugar and drinking alcohol may compound the problem. Additionally, smoking may also intensify PMS.

 

Unless PMS symptoms are extreme, there may be lifestyle changes that can help reduce symptoms. For example, eating a healthy diet full of vitamin rich foods may be helpful. Exercise may also give a woman who suffers with PMS a boost. Stress reduction when possible may ease some of the tension and irritability associated with PMS. Another significant lifestyle change that is possible is getting plenty of rest. Sleeping 8 hours a night may be especially beneficial for women.

 

Over the counter PMS-period relief medicines are also readily available to take the edge off the pain and swelling some women have. For more severe cases of PMS or PMDD a doctor may recommend stronger medication or hormone treatments such as birth control pills. PMDD can significantly impede a woman’s ability to live a normal life, and it may be necessary to get medical intervention when symptoms are profound. PMS stops as soon as a woman goes through menopause and ceases to have a monthly menstruation cycle.

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Causes of Premenstrual Syndrome (PMS)

PMS is fairly common and some estimates suggest that up to 70% of women have at some point in their life experienced it (Papalia, Olds, Feldman, 2001). Causes for premenstrual syndrome can be difficult to establish because women who report it may experience it differently and at different intensities and under different circumstances. In addition, there may be extenuating factors for some women, such as high stress levels, that can lead to conditions that mimic PMS symptoms such as anxiety, depression and trouble sleeping.

It is believed by many that hormones may be responsible for much of the problems that PMS is associated with. During the menstrual cycles hormones are released that regulate the reproductive cycle. Two of these hormones progesterone and estrogen seem to be related to the experience of PMS. Fluctuations in hormones or an imbalance may underlie PMS, but other things may contribute to the problem. For example, diet and lack of exercise have the potential to intensify symptoms.

Examples of foods associated with increased PMS symptoms are foods that are high fat, caffeinated or fried. Modifying the diet to include vitamin rich foods such as vegetables, fruits and lean proteins may ease symptoms considerable. In fact, so much so that dietary changes are frequently suggested by physicians treating PMS sufferers. Regular exercise also sees to reduce symptoms and their severity when they occur.

Diagnosing PMS is often dependent on the timing of the symptoms. PMS occurs 1-2 weeks before the menstrual period and usually cease once the period begins. A woman or her health care provider may track the occurrence of the onset of symptoms to make a final diagnosis of PMS. Causes of PMS are not clear cut however, it appears that hormonal fluctuations can trigger PMS symptoms and other factors can make them worse such as diet, stress and emotional problems.

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Treatment of PMS: Manage PMS with Excercise, Herbs & Vitamins

For women who are experiencing PMS there are several treatment options available. One of the simplest courses of treatment of PMS is to make lifestyle changes that appear to lesson symptoms. Diet may make a big difference for some women for who have PMS. For example, calcium, Vitamin E and magnesium have all been implicated in treatment of PMS. Including these and other nutritious foods into the diet is simple and inexpensive. The American College of Obstetricians and Gynecologists also suggest that exercise, especially aerobic exercise, to help manage PMS. In addition, stress reducing exercise such as yoga and stretching may be helpful.PMS appears to be related to hormones and as a consequence it may also be a product of chemical changes in the brain. One treatment of PMS option involves the use of Serotonin selective reuptake inhibitors (SSRIs) In addition; hormone replacement or suppression may also be useful. Oral contraceptives that suppress ovulation are often prescribed for women who have severe PMS symptoms. The problem with the use of pharmaceutical treatments is that there may be side effects whose benefits don’t outweigh the risks. As a result of concerns over side effects, some women opt to try alternative or herbal treatment of PMS. There are also over-the-counter medications designed for PMS as well as cramping that occurs during the menstrual period.

Several herbs and preparations have been used to manage PMS symptoms including evening primrose, borage, wild yam, dong quai and chaste tree fruit. Most of these supplements have not been tested in laboratory settings and some may also have side effects that could be problematic. In addition, some commonly herbs may be detrimental if a woman is pregnant or nursing. Acupuncture may be an option for women who are having PMS, and frequently Chinese herbal formulas are offered

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Diagnosis of PMS

Premenstrual syndrome can be problematic to diagnose because other conditions can also underlie some or many of the symptoms that are common in PMS. To overcome this difficulty, health care providers often recommend that women track their symptoms and their menstrual periods. PMS occurs 1-2 weeks before the onset of menstruation. This time in the cycle is referred to as the luteal phase and it is the last part of the cycle. In order to be diagnosed as PMS, symptoms need to follow this cycle with consistency. Further, a diagnosis of PMS is only made when symptoms present during this period interfere with a woman’s life.

Although there doesn’t appear to be a clear cut cause for PMS, it is believed that PMS is related to hormones. Estrogen, progesterone and testosterone are all implicated in the menstrual cycle and fluctuations in the levels of these hormones may contribute to PMS. Symptoms that are indicative of PMS include breast tenderness, abdominal swelling, diarrhea or constipation, aches and pains in the legs, joints or back. There may also be instances of moodiness, sleeplessness, food cravings and headaches.

During the luteal phrase of the menstrual cycle symptoms of other conditions can be worsened complicating a diagnosis of PMS. For example, women who are depressed may have more profound depression during this time. Another example of a condition that is negatively influenced by the influx of hormones after ovulation is chronic fatigue syndrome. This all underscores the importance of tracking symptoms throughout the cycle and to do so for at least three months. Symptoms of chronic conditions may be more intense before a period, but they will be present all month long while PMS symptoms end during menses. Conditions such as cramping and pain that lasts beyond the onset of bleeding may be a sign of other problems.

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