No fruits! No rice! No carbs! If you have elevated blood glucose level or know someone with Diabetes Mellitus, these statements would be very familiar. The World Health Organization listed Diabetes Mellitus as the ninth cause of death in the world in 2008. It is a condition that affects how the body utilizes carbohydrate, protein and fat leading to increased blood sugar level. If left untreated, it could result to serious complications such as eye, kidney and nerve damage among others.
I was 10 years old when my mom was diagnosed with Diabetes. I was too young to comprehend what it means. I watched her put rice in a white measuring cup every meal. I often wondered how she felt because she could not eat chocolates, ice cream and other yummy stuff a 10-year old “sweet tooth” like me could not live without. I grew up thinking that a person who has “sweet blood” cannot have sweets at all. Period. End of Story. Goodbye!
Is it really the end of story for the sweet life?
Big NO!
Eleven years later, I became a Registered Nutritionist-Dietitian in the hopes of helping my mom and people inflicted with this lifestyle -related illness live a quality sweet life.
Through research and experience in monitoring my clients’ food intake and blood glucose level, I can confidently say this: Glucose or sugar from carbohydrates is needed by a person with Diabetes. Why?
Glucose is the primary source of energy for our brain. Insufficient glucose will lead to excessive fat breakdown for energy production. This process leads to a serious condition known as ketosis. Imagine your body utilizing acetone (that’s right! the substance used to remove nail polish) as an energy source. Very high ketone levels may be toxic causing blood pH to be acidic and damage your kidneys and liver.
No fruits! No rice! No carbs! – Many blame carbs especially rice for making them gain weight. Many remove fruits from their diet thinking it causes Diabetes. Again and again I would say to people: “Stop blaming rice. It’s not it’s fault you have Diabetes.” Start living the sweet life without depriving yourself by considering these important factors:
• Heat – Allow rice to cool down instead of eating it steaming hot. The heat makes the sugar readily absorbable thus immediately increasing blood glucose level. It’s best to toast bread in order to form resistant starch that delays absorption of sugar.
• Fiber – Brown rice and red rice contain more fiber than white rice. Fiber aids in digestion and also helps in blood glucose control. Use more water when cooking brown or red rice if you want a moist and soft texture. Multigrain breads and cereals are also good sources of fiber.
• Fruits – Enjoy one to three servings of fruits per day with your main meals. Fructose (sugar from fruits) is absorbed and metabolized differently compared to the sugar from other carbs. Therefore it does not drastically increase blood sugar level when eaten in moderate portions. Eating fruits as desserts will not only prevent cravings for sweets and other high caloric desserts but you also get benefits from the vitamins, minerals and fiber content.
• Combination – Eating carbohydrates and protein foods together helps maintain blood glucose level at optimum range. This combination delays the absorption of sugar and increases satiety. Try whole wheat crackers with low fat cheese slices, apple wedges with reduced fat peanut butter, fresh fruit cup with yogurt or a tuna sandwich.
After everything I have said, the most important thing to remember is to mind your portions without depriving yourself. It is best to work with your doctor, dietitian and diabetes educator to manage your condition to prevent complications.
Enjoy The Sweet Life!
A University of the Philippines – Diliman graduate in BS Community Nutrition, a USA and Philippine Registered Dietitian and Nurse, 33 year-old Cheshire has also studied Global Marketing and Services Marketing at the Ateneo Graduate School of Business and Ateneo Center for Continuing Education. She has worked with elite level of individual clients, celebrities and consultant for prestigious companies. Her simple vision is to help make a healthy Philippines through correct and up to date nutrition education.
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