A patient asks: I am 32-years old. I am diabetic for the last five years. My cholesterol levels are also high. I have also noticed that my digestion is very poor.
I am under medication: Glucophage 850mg, Diamicron 30mg and stat–A 20mg.
I was told to take a walk every day for around 30 minutes. I am doing that, but my sugar level is still high. Can you tell me what to do?
Dr Iftikhar Ahmad Saifi (Unani Medicine and Surgery and Doctor of Naturopathy) replies: Before I suggest you the DO's and DON'Ts, let's understand this diseases.
Diabetes is a serious disease, both type 1 and type 2 accelerate the aging of our body. Having type 1 or 2 diabetes greatly speeds up the development of atherosclerosis, or cardiovascular disease. In fact, diabetes doubles the risk of heart attack and stroke. And the list goes on.
But wait a minute. I am not telling all of these to frighten you, but because of two simple reasons: 1) This is the fact 2) In most cases, diabetes, especially type 2, is reversible.
Type 2 Diabetes is a Preventable, Reversible Lifestyle Disease
I do not know about your body weight. However, the heavier the person is, the greater the risk for he/she to develop type 2 diabetes. On the other hand, type 1 diabetes is due to insulin deficiency. Type 2 diabetes typically develops because the body is insulin resistant and requires more insulin than normal. Our body’s cells are fueled by glucose, and insulin acts as a key that allows glucose from the blood to enter our cells. If the pancreas does not produce insulin (as in type 1 diabetes), or the body’s cells no longer respond to insulin (as in type 2 diabetes), glucose remains in the blood instead of being used by the cells, resulting in abnormally high blood glucose, which is harmful to the body.
Those with diabetes are told to watch their diet, exercise and use drugs to better control the glucose levels in their bloodstream. I personally believe that the nutritional program most of the patients are on is inadequate and permits much needless sufferings.
My message is: “Don’t plan to live with your diabetes, don’t simply control your diabetes — Plan to get rid of it.”
Today’s global eating habits as well as most of the standard dietary recommendations, including Standard American Diet (SAD), are at the root of the obesity and type 2 diabetes epidemics as they are rich in processed foods, refined grains, oils and sugars. Keeping glucose under control with drugs in individuals who continue to consume this diet will not prevent diabetes complications. It requires nothing less than nutritional excellence with daily exercise.
The SAD and the standard dietary recommendations given to diabetics promote fat storage. Excess fat on the body interferes with insulin’s actions; the body’s cells become less responsive to insulin and it is more difficult for insulin to transport glucose into the cells. The pancreas is then forced to produce more insulin to compensate.
The sooner you lose the extra weight causing the stress on the pancreas, the more functional reserve of insulin secreting cells remains available. When an adult diabetic, who has been suffering from the damaging effects of excess insulin for years, is given more insulin to drive the sugar down, we create more problems. Insulin increases appetite and can cause significant weight gain, making the patient more diabetic. Usually, they require more and more medication and their condition worsens. Findings from numerous studies also show that high insulin levels promote atherosclerosis, even in non-diabetics.
There are hundreds of studies documented where the type 2 diabetic patients, who adopted the optimum nutritional and exercise recommendations for diabetes reversed their disease; they became thin and non-diabetic. They were able to gradually discontinue their insulin and eventually other medications and most of them no longer need any diabetes medications after the first six months. They simply get well.
The Real Help
How can a type 2 diabetic lower high glucose levels, lower cholesterol, and lower blood pressure, lose weight and taper off drugs such as insulin and sulfonylureas, which cause weight gain?
Here is the simple answer—a health-promoting eating style coupled with frequent exercise. The best diet for humans to live in superior health is also the best diet for reversing diabetes. It is not a low-carbohydrate diet or a low-fat diet; it is a high-nutrient diet, an eating style that focuses on the quality of carbohydrates, proteins, and fats; an eating style with a high micronutrient to calorie ratio.
When one eats a diet predominating in nature’s ideal foods—green vegetables, beans, mushrooms, onions, berries, eggplant, tomatoes, garlic, raw nuts, seeds and just a few servings of protein from animal source, it becomes relatively easy to quickly shed excess pounds without hunger or deprivation, and bring glucose numbers back down into the non-diabetic range. My experience has demonstrated that those choosing to follow these nutritional recommendations will have their diabetes controlled astonishingly quickly even before they have lost most of their excess weight.
Optimum Health with Food
The dietary program I advise to my patients is a balanced (primarily vegetable + some meat) diet designed to maximize nutrient per calorie density. It is one of the most effective dietary approaches for those with diabetes.
This simple and effective plan is based on delicious, healthful foods, starts working right away, and starts you on the path to a long, happy, disease-free life. Of course, the road to wellness involves making the commitment to regular exercise as well.
Your Dietary Goal
- Salad (it’s your main dish, not just lettuce and cucumber)
- Boiled or steamed vegetables, all of them. You can always dump in some onion, garlic, ginger and mushroom while boiling or steaming your vegies.
- Beans/lentils (fall in love with beans and lentils. They are super foods, boiled ofcourse)
- Nuts (almost all of them, about 30 grams of mix per day)
- Fruits (Pomegranate, apples, oranges, papaya, guavas, melons and berries are the best for diabetics as they have low-sugar content, comparatively. However, others can be taken in a smaller quantity as well.)
- Animal protein (Chicken/mutton/fish, 2-3 servings per week)
Cooking Rule
Boiling or steaming is best form of cooking
Herbs
Black seeds, 1/2 a teaspoonful. Fenugreek seeds, 1/2 teaspoonful
Soak the above two seeds in a cup of plain water (cover it up) over night. Each morning chew the seeds and drink the water. Repeat every day.
These two are extremely valuable seeds for diabetics and people with weak digestion. However, this valuable combo can be taken by almost all for improving the general health.
Physical Activity
About a hour of mild to moderate physical activity every day. It’s advisable to pick on it gradually.
To Avoid
Well! If you will eat from the above mentioned foods, you will have no need to pay attention to what not to eat. However, as a rule of thumb the following are the NO, NO foods:
- Anything prepared from sugar (fruits will provide enough and better sugar)
- Anything that is fried with oils (you will get your good fat from nuts and beans. If you feel a need for extra, you can use RAW Olive oil (about 1 tablespoonful per day) with your salad. Remember! Frying hydrogenates olive oil as well.
- Cut down salt intake
- Avoid processed, canned, foods with preservatives and fast food
- You do NOT need juices (leave alone the bottled one, even fresh ones) for superb health. Raw fruits are good enough for you.
Important!
It is important that you do not change your diet, if you are on medication, without medication adjustment under the guidance of a competent health expert. I wish you enduring health and a long life... it can be yours.
Disclaimer: This blog is a conversation and is not an alternative for treatment. The recommendations and suggestions offered by our panel of doctors are their own and Gulf News will not take any responsibility for the advice they provide.
