Diabetes

Q	Can you tell me how many teaspoons or tablespoons of sugar are in a regular Pepsi or malted milk?
A	The label on a 12 oz can of Pepsi Coca reads 41 grams of sugar. Four grams of sugar is one teaspoon so that equates to about 10 Ľ teaspoons of sugar in one 12 oz can of Pepsi. Most other sodas are close to this as well. A 12 oz glass of malted milk has 42 teaspoons of sugar or 168 grams. For optimal health and revitalization I recommend avoiding soda and encourage drinking water. If you don't like water you may like to try adding a squeeze of lemon for more zest.
Q	I am having a bit of a disagreement about Aspartame with a few people. I think it can be very harmful to our health. I have also read that aspartame can wreak havoc on blood sugars and weight as well. What do studies say?
A	Though sugar substitutes are often thought of as a better choice some research articles say otherwise. Aspartame is about 200 times sweeter than sugar and often times increase our desire/craving for the "real" sugar. http://www.mercola.com/article/aspartame/index.htm "Its shelf life is about one year, after which time it decomposes into methanol, a potentially toxic alcohol….The decomposition of aspartame may also result in products that can cause caner, mental retardation, and brain lesions when consumed in large quantities." Though many foods with aspartame have fewer calories, they should be used sparingly. Some studies show that artificial sweeteners may turn on the hunger center causing us to eat more foods and cause us to be less satisfied with the amount of food we do eat. Often times the more sweetener someone eats the harder it is to control weight and cravings, therefore, indirectly disrupting blood sugars. According to Aspartame (NutraSweet): Is It Safe? Aspartame has numerous side effects listed such as headaches, nausea, insomnia, memory loss and too many more to list. If you suspect that your sugar substitute may be affecting you negatively, try going without for a few weeks and see if your problem subsides. Coming at it from the perspective of health promotion and disease prevention my suggestion is to learn to bake, cook and use more natural sweeteners such as fruit puree like applesauce, honey, concentrated fruit juice with no sugar added, etc. Stevia may be a good sugar substitute if you want a healthier option. You may even be able to find the plant at local nurseries.
Q	I have heard conflicting stories on whether a diabetic should eat sugar or not. Aren't there other problems with sugar too?
A	Sugar does much more to our bodies than disturb blood sugars. Sugar is a highly processed food (Doctor's Health Review 1989) and usually it has a significant detrimental effect on the immune system for up to 5 hours (Am J Clin N 26:Nov73, 1180-1184). It is associated with and may lead to cancers of the colon, rectum, nervous system, uterus, prostate, kidney, gall bladder, ovaries and breast (Int J Cancer 1975 Apr 15;15(4):617-631). Sugar can raise triglycerides significantly (Metabolism,Nov 1987, vol36, no11, 1013-1020) can be addicting, increase or decrease blood sugars, increase the risk for coronary heart disease (Am J Clin Nut,vol 20,no 5,May1967,503-506), contribute to weight gain or obesity, promote tooth decay, yeast infections, ischemic heart disease. It can increase the symptoms of other diseases, such as hypertension (Hypertension 5:218-225, 1983), depression and others. An individual's body does not have a recommended daily allowance for sugar but the author of Whole Food Facts page 196 recommends to keep "added sugars to no more than 6 teaspoons a day." Most of our sugar intake is in the form of "hidden" sugars as in soda and other drinks and foods that we don't "add" sugar to, so be sure to read those labels. Drs. Agatha and Calvin Thrash in Nutrition for Vegetarians page 115, in the chapter titled "Diabetes, the principle disease of metabolism" states, "We recommend for healthy people, 3-5 teaspoons as a maximum amount for daily use; but most would be better off with even less." According to the Doctor's Health Review 1989, Dr. Lovell states, "The danger is in the technical manufacture of sugar: it becomes devitalized, demineralized, and robbed of any life giving qualities it once possessed…. Commercial sugar is representative of the ultimate extreme in food degeneration…Sugar is the most poisonous and injurious product in our nation's diet with no exceptions and under every possible condition."
Q	Other than sugar what other lifestyle options can I look at to prevent or control blood sugars?
A	Diabetes is generally known as a lifestyle disease and a person's lifestyle is the major indicator for loss of sugar control. The good news is, though, that there are many things we can do to help get our sugars under control or prevent diabetes. A diet high in saturated and hydrogenated fats is a large indicator for developing diabetes. Saturated fats are found mainly in animal products; hydrogenated fats are found in many processed foods. A much better alternative is switching to fats such as olives, nuts, avocados, and using olive oil. (DiabetesCare 24:1528-1535, 2001 and Metabolism, Vol47, No 9, 1998:pp1089-1096.) Getting less than 7 hours of sleep a night has been known to cause insulin resistance, so get more sleep. (ADA's 61st Annual Scientific Sessions, June 25, 2001) Caffeine products can cause insulin resistance so it is best to try and cut out the caffeinated coffees, teas, chocolate and medications with caffeine and switch to decaf and carob, or better yet, drink water. It is always the best fluid of choice for our body. (Diabetes Care 25:364-369, 2002, Lancet 1:527-529, 1967, Medical World News Feb 19, 1965.) Eating animal products, which includes processed meats, can cause insulin resistance. (Diabetes Care 25:417-424, 2002) Try some soy products like soy/rice/nut/oat milk, soy ice cream, veggie burgers, soy yogurt, veggie dogs and some of the other alternatives. Some are wonderful and some are not so be willing to experiment. Exercise can decrease someone's chance of getting diabetes by up to 58%. (Arc Int Med 2000;160:2108-2116, Am J Pub Health 2000;90:134-138, Washington Post Aug 9, 2001; pA01, NEJM May 3, 2001; 344:1343-1350, 1390-1392) We can learn to deal with stress more effectively as stress increases insulin resistance and cutting stress can help control blood sugars for those with diabetes. (Diabetes Care Jan 2002;25:30-32, Diabetes Care Feb 2000;23:197-201)
Q	Do vegetarians get diabetes?
A	Yes, vegetarians get diabetes but the risk is much lower. This is generally true because vegetarians get a lot more fiber in their diet from foods like fresh fruits, vegetables, whole grains, nuts and legumes (dried beans) and consume less fat. Generally, the fewer animal products we eat, the better our weight, blood sugar control and overall health. Many studies show that people who go from an animal-based diet to plant-based diet can significantly decrease or get off their medications. Georgetown University and Physicians Committee for Responsible Medicine (www.pcrm.org) show very promising results. (Prev Med 1999 Aug;29(2):87-91) The American Dietetic Association position statement on Vegetarian Diets states "Scientific data suggest positive relationships between a vegetarian diet and reduced risk for several chronic degenerative diseases and conditions, including obesity, coronary artery disease, hypertension, diabetes mellitus, and some types of cancer." (J Am Diet Assoc 1997;97:1317-1321). Besides the ADA, there are many other organizations and major studies that have taken official positions for vegetarian diets for better health like, The British Medical Association, The China Study, The World Health Organization, The Oxford Study, and Physicians Committee for Responsible Medicine.
Q	What are some healthier alternatives to white sugar?
A	There are several healthier alternatives that are less well known. Visit a local health food store to inquire about purchasing. Here are some suggestions: Barley Malt, Blackstrap Molasses, Date Butter, Date Sugar, Evaporated Cane Juice (also known as Sucanat), 100% Fruit Juice Concentrate, Honey, and Maple Syrup or Stevia for a sugar substitute. Though these are better choices, all concentrated sugars should be used in moderation.
Q	What works better for controlling blood sugars, 6 small or 3 main meals a day?
A	Meal patterns are specific to each person, but many people who are on 3 meals a day plan, with no snacking, achieve very good control. The standard across the board is no longer 3 meals a day, with snacks added. If possible, it is healthier overall to eat 3 meals a day, with breakfast as your largest meal and dinner as the smallest, and avoid snacks. For many people this is a change in lifestyle and requires pre-planning. If you feel you cannot make it from meal to meal without snacking you may not have enough fiber in your diet. The recommended daily allowance is 20-35 grams per day. I usually recommend that people aim for 35 grams at minimum. Countries that eat up to 100 grams a day have a lot less diabetes and other diseases than we Americans. Fiber empties the stomach contents at a proper rate, giving us greater satiety for a longer period of time. When we are often snacking, our food ferments, which causes disease so is best to avoid this habit. (Eating between Meals: What the X-ray Shows, "Life and Health, April 1924, pp56-57 and "Effects of Eating Between Meals on the Emptying of the Stomach, "Life and Health, Sept 1931, pp130-131)
Q	I have diabetes but never eat breakfast; I am just not hungry. Is it really that important?
A	Yes, eating breakfast is very important and has all sorts of health benefits. Eating breakfast gets our bodies fueled and ready for the day. It decreases our risk for heart attack, is one of the 7 factors for longevity, can help to prevent weight gain, can help control blood sugars, is important for learning, physical well being and memory. If you are not hungry in the morning, try gradually decreasing the amount of food you eat for dinner and within a few days your body should be more and more hungry for breakfast.
Q	Why is exercise so important?
A	Exercise has many more benefits than most of us ever even think about. Exercise acts just like insulin and helps to keep blood sugars under much better control. Exercise makes new capillaries that increase oxygen consumption, causing greater blood flow into tissues and providing maximum nourishment to the whole body. Exercise increases our strength, endurance, flexibility and mobility to give us greater freedom in life to do the things we want to do. It raises a type of good cholesterol called HDL, which decreases our risk for heart disease. Exercise increases our lung capacity, allowing the lungs to take in more oxygen and nourish the body more effectively. Both red blood cells and white blood cells are increased, which then will raise our hemoglobin level and boost our immune system to fight off or prevent disease and infection. Exercise also decreases stress and help us to sleep better, which helps decrease our risk of depression. Exercise also can cut our risk of developing diabetes by 50%!
Q	I have painful, burning and tingling in my feet and my doctor told me it was neuropathy. Are their any natural ways other than drugs to help with this problem?
A	Yes, one study I am familiar with showed that complete relief from neuropathy occurred in 17 of 21 patients in 4-16 days. These patients were alleviated from their pain by eating a total vegetarian diet with high fiber, low fat, unrefined foods combined with an exercise program. The other 4 patients noticed a considerable improvement from pain and experienced an increase to the sense of touch. All of these patients showed an improvement in their blood sugar levels as well on a total vegetarian diet. J Nutr Med (1994) 4, 431-439.