From 1990 through 2010, the number of new diabetes cases in the United States has nearly tripled, increasing from 600,000 to over 1.7 million. Such numbers legitimately place diabetes at the top of the major health concerns of the 21stcentury.
In addition to the dangers it poses on its own, diabetes is also a precursor to otherlife-threatening complications such as heart disease, kidney disease and stroke. However, as a health disorder, diabetes—particularly type 2 diabetes, the variety which comprises nearly 95 percent of all cases—is unique in that lifestyle choices play the predominant role in prevention. In this interest, the month of April has become Defeat Diabetes Month in the U.S.—a time when the Defeat Diabetes Foundation makes a special effort to promote both public awareness of the importance of preventative measures and the enormous value of people’s personal action in reducing their risk.
Physiologically, type 2 diabetes is the result a relative excess of intake carbohydrate and sugar intake without a corresponding need for these nutrients, such as occurs with regular exercise. Over time, the body’s cells become unresponsive to insulin, and blood sugar levels gradually elevate; this demands an ever-increasing release of insulin, with the unintended consequence of desensitizing the body’s cells to its effects. Left unchecked, this imbalance becomes cyclical, and increases until the body can no longer produce enough insulin to maintain normal blood sugar levels at all.
As potentially vicious as this cycle might appear, the simple reality is that never has to begin. Taking decisive steps to manage blood sugar levels through proper eating, exercise and nutritional support play a pivotal role in maintaining normal insulin sensitivity, and reducing the risk for diabetes.
A key component is regular exercise, and all forms of exercise have proven effective for maintaining consistent blood sugar levels. Alternating between sessions of aerobic exercise and strength training, so that exercise is performed over the majority of the week, is the most common approach. For those who actually have diabetes, exercise frequency is of the highest importance, and it is recommended to engage in some form of physical activity (such as walking) every day.
Eating patterns also contribute enormously to blood sugar management, and the fact of the matter is that there are more foods available that will help regulate blood sugar than send it spiraling out of control. The well-known glycemic index, developed in 1981 specifically for diabetic patients, has since become a foundational reference in many popular nutrition programs. Making foods that fall on the lower end of this scale the basis of weekly eating , while also minimizing the intake of sugar and other high-GI carbohydrates, keeps both blood sugar and insulin levels in check.
For truly comprehensive nutritional support, there are a number of specific nutrients that have also proven effective for blood sugar management:
Chromium—this metal, available in various forms, is regarded by some experts as every bit as important as iron in human nutrition because of the benefits it offers for blood sugar management.
Fiber—certain forms of fiber, such as inulin and glucomannan, have proven effective in helping to minimize blood sugar spikes, and the corresponding insulin surge that occurs afterward.
Gymnema sylvestre—in its native India, this plant is known as gurmar (“destroyer of sugar”), and this concentrated extract has become well-known as a metabolic mitigator of blood sugar levels.
Niacinamide—also known as nicotinic acid amide and nicotinamide, this specific form of Niacin (vitamin B3) supports carbohydrate metabolism, and is believed to improve insulin response.
Vanadium—although recognized as an essential mineral, there is no established RDA for vanadium as of now. Nevertheless, it has demonstrated positive preliminary results for potentially offsetting conditions associated with diabetes.
With headlines warning of increasing numbers of people with diabetes and prediabetes, as well as grim predictions for the future, it is easy to become anxious and wonder if diabetes has become a matter of destiny. The good news is that nothing could be further from the truth, and that diabetes risk can be significantly reduced through diet, exercise, and other lifestyle choices. Organizations such as the Defeat Diabetes Foundation are working hard to encourage these choices, and their efforts represent a call to action for everyone involved in the health and nutrition community to do the same.
