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Diabetes: Separating Fact from Fiction
According to the American Diabetes Association, more than 20 million Americans have diabetes. While there’s a lot of information about the disease out there, there’s also misinformation. So here, we separate fact from fiction. First, let’s define diabetes. In simplest terms, if you have diabetes, you have a deficiency of either insulin production or insulin regulation. Insulin is a hormone that is needed to convert sugar (glucose), starches and other foods into the energy needed for daily life. There are two types of diabetes:
Type 1 diabetes – this is when the body cannot produce insulin. Type 1 is typically diagnosed in children and young adults, and the cause is still unknown.
Type 2 diabetes – in this case, either the body does not produce enough insulin or the cells do not use the insulin correctly. Over time, the pancreas may even stop producing insulin altogether. Type 2 diabetes is the most common form of diabetes and it is usually caused by lifestyle factors.
Myth: If I had diabetes, I’d know it.
Fact: Diabetes is sometimes referred to as a silent disease, because in its early stages it often has few symptoms. If symptoms are present, they may include excessive thirst and/or hunger, frequent urination, weight loss without trying or blurry vision. But it’s important to know that even without showing symptoms, the disease can damage your body.
Myth: Eating sugary foods causes diabetes. Fact: Not so. All carbohydrates (simple sugars or complex starches) are eventually broken down into sugar (glucose). Glucose eventually passes into the bloodstream and throughout the body to provide us with the energy we need to fuel our day. In general, added sugars, like those from sodas and candy, should be eaten only in moderation by all people following a healthy diet. But they don’t cause diabetes.
Myth: Once diagnosed, people with diabetes can’t eat sugar at all. Fact: Sugar has gotten a bad rap and the truth is that people with diabetes can and do eat sugar. Moderation is key. Limiting your intake from added sugars is a good idea, but totally eliminating them is not necessary. Follow your dietitian’s advice when it comes to sugar and total carbohydrate intake. How you prepare sugary foods, when you eat them and whether you eat them in combination with other foods will affect how your body reacts. For example, it is better to eat sugars along with an entire meal rather than on an empty stomach.
Myth: There isn’t anything you can do to cut your risk of getting diabetes. Fact: While there is no known way to prevent type 1 diabetes, there are things you can do to cut your risk of type 2 diabetes. According to the American Diabetes Association, in addition to those already diagnosed with type 2 diabetes, there are another 54 million Americans who have pre-diabetes. That means their blood sugar levels are higher than normal. And studies show that most people with pre-diabetes will develop type 2 diabetes within 10 years if they don’t make lifestyle changes. Diabetes risk factors you can’t control • having a family history of diabetes• having had diabetes during a previous pregnancy (gestational diabetes)• having given birth to a baby weighing more than 9 pounds• age: more than 45 years old• ethnicity: African-Americans, Latino, Native Americans, Asian Americans or a Pacific Islander Diabetes risk factors you can control • being overweight, especially if you carry excess weight around your middle• having HDL cholesterol (the “good” kind) under 60 mg/dl (you want your HDL high)• having LDL cholesterol (the “bad” kind) over 100 mg/dl (you want your LDL low)• having high levels of blood triglycerides (250 or more)• having high blood pressure (greater than or equal to 130/80)• living an inactive lifestyle and eating a poor diet
Myth: Diabetes is always treated with insulin. Fact: While people with type 1 diabetes require insulin, not all people with type 2 diabetes do. Type 2 diabetes can often be treated successfully with changes in diet and exercise.
Myth: All people with diabetes should follow a standard “diabetic diet.” Fact: Each individual is unique, so there is no “one-size-fits-all” diet. Instead, dietitians and other health professionals evaluate each patient and recommend a customized plan for meals and snacks. In general, people with diabetes need to eat regularly to maintain their blood glucose levels throughout the day. Dietary recommendations for people with diabetes are also smart for the general public. We can all benefit from choosing foods low in saturated and trans fat, limiting intake of added sugars, consuming less salt (including sodium in packaged foods), choosing whole-grain foods over processed refined grains, eating more fruits and vegetables, and drinking alcohol only in moderation.
Myth: Having diabetes cannot affect my overall health. Fact: Left untreated, diabetes may lead to any number of long-term health conditions. Some known diseases linked to diabetes include coronary heart disease and stroke, blindness, kidney disease and dental disease. So diabetes needs to be taken seriously. With proper care and treatment, people with diabetes can manage their blood sugar and enjoy a healthy life.
Brown Sugar and Ginger Glazed Salmon
This dish proves that diabetic-friendly can definitely be delicious.
Prep time: 5 minutes
Cook time: 5 minutes
1 tbsp. dark brown sugar
1 tsp. ShopRite Dijon-style mustard
1 tsp. low-sodium soy sauce
1/4 tsp. ground ginger
4 (4-oz.) salmon fillets
Sesame seeds, toasted (optional)
1. Preheat broiler. Coat broiler rack with nonstick cooking spray; set aside.
2. In small bowl combine sugar, mustard, soy sauce and ginger.
3. Season salmon to taste with pepper and place skin side up on broiler rack. Cook, 6 inches from heat source, 3 minutes. Turn salmon; brush with sugar mixture. Broil 1 or 2 minutes more, or until sugar melts and fish flakes easily with a fork. Garnish with toasted sesame seeds, if desired.
