Diabetes is a very common disease that exists in two forms. One is congenital and impairs the body's ability to produce insulin, known as Type 1 diabetes. The other is acquired and starts with decreased insulin sensitivity, known as insulin resistance, which progresses to Type 2 diabetes. Today, we will focus on Type 2 diabetes, as its development can be prevented through a proper diet and lifestyle changes.
First, let's clarify the terms. Understanding the differences between the types of diabetes is essential. Type 1 diabetes is a congenital disease caused by genetic abnormalities that affect insulin production by the pancreas. Individuals with this type of diabetes have a harder time managing it because their bodies cannot respond to elevated blood glucose levels. On the other hand, Type 2 diabetes develops over a lifetime and can be influenced by various factors. This variant accounts for about 90% of all diabetes cases. Fortunately, it is preventable, but awareness is still an issue. Therefore, we will focus on Type 2 diabetes today. Here, you will find all the necessary information.
To understand diabetes, you need to know about insulin and glucose. Glucose is the simplest form of sugar that enters your cells. Some glucose is absorbed by the liver, while the rest is distributed throughout the body via the bloodstream. Much of it is used to nourish muscle cells. Blood glucose levels rise after a meal, and depending on what you eat, they can rise more or less sharply, known as glucose spikes. Elevated blood glucose levels (hyperglycemia) can cause drowsiness but are not usually serious in healthy individuals.
In response to elevated blood glucose levels, the pancreas releases insulin, which signals cells to absorb glucose. This process nourishes the body and normalizes blood glucose levels. The problem arises when the body does not respond properly to insulin, a condition known as insulin resistance or decreased insulin sensitivity.
Insulin resistance means the body does not respond effectively to insulin. During hyperglycemia, insulin should signal muscle cells to absorb glucose. In insulin resistance, these cells do not correctly interpret this signal, causing elevated blood glucose levels to persist longer.
The exact mechanism of insulin resistance is not well understood, but high fatty acid levels in the body contribute to its development. This is why overweight and obesity are risk factors. Excess body fat causes oxidative stress and inflammation, creating pathological conditions that promote other disorders. Additionally, metabolic disorders like polycystic ovary syndrome (PCOS) or thyroid diseases can contribute to insulin resistance and diabetes.
Diet also plays a crucial role in the development and management of insulin resistance, which we will discuss further.
Symptoms of Insulin Resistance
When should you be concerned? Insulin resistance symptoms are not very troublesome and can be ignored for a long time. The most characteristic symptom is severe fatigue after meals. Prolonged hyperglycemia extends this fatigue. Other indicators include reduced immunity, increased thirst, and slow-healing wounds. Alcohol metabolism is also affected, causing it to remain in the body longer. If these symptoms sound familiar, it is worth getting basic tests done by a doctor.
Diagnosing these conditions is straightforward. A basic test requires a blood sample taken on an empty stomach to measure blood glucose levels. If fasting blood glucose exceeds 100 mg/dl, it's time to take action.
A more precise measurement is obtained by testing glycated hemoglobin (HbA1C), which also involves a blood test and indicates average blood glucose levels over the past three months. If your results are not optimal, it is not a reason to panic but a signal to follow the advice in the later part of this article.
Insulin resistance is an integral part of diabetes but not diabetes itself. Diabetes results from chronic hyperglycemia, where the pancreas cannot produce enough insulin. Insulin resistance alone means the body produces sufficient insulin, but the cells do not respond correctly. Early diagnosis of insulin resistance allows for preventive measures like a special diet and increased physical activity to prevent disease progression.
Diet plays a significant role in managing insulin resistance and diabetes. You may have heard of the glycemic index (GI), which measures how much a food item raises blood glucose levels after consumption.
Low GI foods cause a slow release of glucose, preventing spikes in blood sugar levels. For example, raw carrots, tomatoes, and legumes have low GI, while cooked starchy vegetables like boiled carrots and potatoes have high GI. White bread and some fruits like pineapples and peaches also have high GI. Pure glucose has the highest GI (99). Frequent consumption of high GI foods can promote insulin resistance.
Table 1: Foods Categorized by Glycemic Index (GI)
| Food Group | Low GI (Recommended) | Medium GI (Limit) | High GI (Avoid) |
|---|---|---|---|
| Fruits | Pears, grapefruit, apples, oranges, papaya, plums, strawberries, cherries | Bananas, mangoes, kiwi, watermelon, grapes | Pineapples, peaches |
| Vegetables | Carrots, peas, chickpeas, soybeans, lentils, red beans | Butternut squash, corn | Beets, turnips, potatoes, black beans |
| Dairy | Natural yogurt, milk | Condensed milk, ice cream | |
| Dry Goods | Rice noodles, whole wheat pasta | White pasta, buckwheat, semolina, brown rice, basmati rice, oats | Millet, couscous, long-grain white rice, parboiled rice |
| Bread | Whole wheat grains, whole grain bread | Baguette, white bread | |
| Sugars/Sweeteners | Stevia, xylitol, erythritol | Honey | White sugar, cane sugar |
A diabetic diet should primarily include low GI foods. Initially, you need to learn which foods are suitable for you, as GI varies even within food groups. For example, pears and grapefruit have a GI of about 25, apples and bananas around 45, while peaches and pineapple are about 80.
Besides food choices, eating habits are crucial. Regular meals help prevent glucose spikes. Eat breakfast within an hour of waking up and dinner at least two hours before bedtime. Aim for at least four meals a day.
Breakfast: Oatmeal with Apple and Pear
Second Breakfast: Whole Grain Bread with Egg Spread
Lunch: Zucchini Pancakes with Chickpea Flour
Afternoon Snack: Coconut Greek Yogurt with Macadamia Nuts
Dinner: Caesar Salad
Diabetes is a serious disease that can lead to many complications. Chronic hyperglycemia damages blood vessels and the nervous system, leading to cardiovascular diseases. Diabetics are more prone to stroke and heart attacks. Nerve damage causes tingling and temperature sensitivity. Vision problems can lead to blindness, and kidney damage can result in failure. Diabetic foot, caused by poor circulation and slow healing wounds, can lead to amputation. Diabetics are also more susceptible to dental diseases, sexual problems, and pregnancy complications.
I hope this article has provided you with valuable information in an accessible way. Now you understand the differences between Type 1, Type 2 diabetes, and insulin resistance. Remember, an insulin resistance diagnosis is not a death sentence. You can influence the course of the disease with diet and lifestyle changes. Eat regularly, stay active, and pay attention to the glycemic index of foods. If you notice any concerning symptoms, consult a doctor promptly. It's not expensive or difficult. If you need a suitable diet, I am here to help! Most importantly, raise awareness about these disorders in your community.
