How does ham affect blood sugar levels in diabetics. What are the nutritional benefits and potential risks of consuming ham for people with diabetes. Is ham a suitable protein source for diabetic individuals. How can diabetics incorporate ham into a balanced meal plan.

The Nutritional Profile of Ham: A Closer Look

Ham, a popular processed meat derived from pork, offers a unique nutritional profile that warrants careful consideration for individuals managing diabetes. Let’s examine the key nutrients found in a typical serving of plain ham:

• Fat: 3.15g
• Carbohydrates: 0.27g
• Protein: 16.7g
• Sodium: 1040mg
• Phosphorus: 261mg
• Zinc: 1.25mg
• Potassium: 425mg
• Iron: 0.58mg
• Copper: 0.05mg
• Magnesium: 18.8mg
• Selenium: 20mcg

The low carbohydrate content of ham is particularly noteworthy for diabetics, as carbohydrates are the primary nutrient affecting blood sugar levels. With only 0.27g of carbs per serving, ham is unlikely to cause significant spikes in blood glucose. Moreover, the high protein content (16.7g) can contribute to feelings of satiety and help maintain stable blood sugar levels.

Ham Production: From Pig to Plate

Understanding the process of ham production provides insight into its nutritional composition and potential health implications. Ham undergoes several stages of processing:

1. Cutting: Ham can be prepared with or without bone, with the shank end typically containing more fat than the butt end.
2. Curing: This crucial step involves either wet curing (soaking in brine) or dry curing (covering with salt and herbs). The curing process contributes significantly to ham’s flavor and preservation.
3. Smoking: Cured ham is often smoked at low temperatures for extended periods, imparting a distinctive flavor.
4. Cooking: Ham may be partially or fully cooked before packaging.
5. Aging: Some premium hams undergo an aging process lasting from 1 to 8 years, developing complex flavors.

For diabetics, it’s important to note that the curing process often involves adding salt and sometimes sugar, which can impact the overall nutritional profile of the ham.

Potential Health Benefits of Ham for Diabetics

While ham consumption should be moderated, it does offer several potential health benefits for individuals with diabetes:

Rich Nutrient Source

Ham provides essential nutrients such as phosphorus, potassium, and zinc, which play crucial roles in metabolism and immune function. It’s also an excellent source of selenium, providing 76% of the daily requirement. Selenium is vital for reproduction, infection prevention, and heart health.

Weight Management Support

As a low-calorie density food, ham can contribute to weight management efforts – a critical aspect of diabetes control. Its high protein content promotes satiety, potentially reducing overall calorie intake. However, it’s essential to balance ham consumption with other nutritious, low-calorie foods like leafy greens.

Muscle Mass Maintenance

The amino acids in ham support muscle protein synthesis, which is crucial for maintaining muscle mass and strength. This is particularly beneficial for diabetics, as maintaining muscle mass can improve insulin sensitivity and glucose metabolism.

Anti-inflammatory Properties

Ham contains bioactive peptides with anti-inflammatory properties. This could be beneficial for diabetics, who are often at risk of chronic inflammation due to elevated blood glucose levels. However, it’s important to note that other aspects of ham, such as its high sodium content, may counteract these benefits.

Potential Risks of Ham Consumption for Diabetics

Despite its potential benefits, ham consumption also carries certain risks for individuals with diabetes:

High Sodium Content

The high sodium content in ham (1040mg per serving) is a significant concern. Excessive sodium intake can lead to hypertension, a common comorbidity in diabetes that increases the risk of cardiovascular complications. How can diabetics mitigate this risk? Opting for low-sodium ham varieties and limiting portion sizes can help manage sodium intake.

Processed Meat Concerns

Ham falls into the category of processed meats, which have been associated with increased risks of certain cancers and cardiovascular diseases. The World Health Organization has classified processed meats as Group 1 carcinogens. For diabetics, who already face elevated risks of these conditions, this is a crucial consideration.

Potential for Weight Gain

While ham can support weight management when consumed in moderation, overconsumption can lead to weight gain. Some ham varieties, particularly those with visible fat or honey-glazed options, can be high in calories and unhealthy fats.

Integrating Ham into a Diabetic-Friendly Diet

For diabetics who enjoy ham and want to include it in their diet, here are some strategies for responsible consumption:

• Choose lean, low-sodium varieties of ham
• Control portion sizes to manage calorie and sodium intake
• Balance ham consumption with plenty of vegetables and whole grains
• Opt for fresh, unprocessed meats more often than processed options like ham
• Monitor blood glucose levels after consuming ham to understand individual responses

How often can diabetics safely consume ham? While individual tolerances may vary, limiting ham consumption to 1-2 servings per week is generally advisable. Always consult with a healthcare provider or registered dietitian for personalized advice.

Alternative Protein Sources for Diabetics

While ham can be part of a diabetic-friendly diet when consumed in moderation, it’s beneficial to explore a variety of protein sources. Here are some alternatives that offer similar nutritional benefits with potentially fewer risks:

Lean Poultry

Chicken and turkey breast are excellent low-fat, high-protein options. They’re versatile and can be prepared in numerous ways without adding excessive sodium or unhealthy fats.

Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties and may help improve insulin sensitivity. How often should diabetics consume fish? Aim for at least two servings of fatty fish per week.

Plant-Based Proteins

Legumes, tofu, tempeh, and seitan are excellent sources of protein that also provide fiber, which can help regulate blood sugar levels. These options are typically lower in saturated fat and free from the concerns associated with processed meats.

Eggs

Eggs are a nutrient-dense food that provides high-quality protein along with important vitamins and minerals. They have a minimal impact on blood sugar levels and can be a versatile addition to a diabetic diet.

The Role of Protein in Diabetes Management

Understanding the importance of protein in diabetes management can help contextualize the potential benefits and drawbacks of ham consumption:

Blood Sugar Regulation

Unlike carbohydrates, protein does not directly raise blood sugar levels. In fact, protein can help slow the absorption of carbohydrates, leading to a more gradual rise in blood glucose. This effect can be particularly beneficial when protein sources like ham are consumed as part of a balanced meal.

Satiety and Weight Management

Protein-rich foods like ham can increase feelings of fullness, potentially leading to reduced overall calorie intake. This can be particularly helpful for diabetics working to manage their weight, as obesity is a significant risk factor for type 2 diabetes complications.

Muscle Preservation

Adequate protein intake is crucial for preserving muscle mass, especially in older adults with diabetes. Maintaining muscle mass can improve insulin sensitivity and overall metabolic health.

Glycemic Control

Some studies suggest that moderate increases in protein intake may improve overall glycemic control in individuals with type 2 diabetes. However, it’s important to note that very high protein diets are not recommended, as they may strain the kidneys, which can already be vulnerable in some diabetics.

How much protein should diabetics aim for? While individual needs vary, the American Diabetes Association suggests that 15-20% of daily calories should come from protein for most people with diabetes.

Navigating Dietary Choices with Diabetes

Making informed dietary choices is a crucial aspect of diabetes management. While foods like ham can be included in a diabetic diet, it’s essential to consider the broader context of overall nutrition and health goals:

Individualized Approach

Every person with diabetes responds differently to various foods. What works well for one individual may not be suitable for another. It’s crucial to monitor blood glucose levels after consuming ham or any other food to understand personal responses.

Balancing Macronutrients

While protein sources like ham can be beneficial, it’s important to maintain a balance of macronutrients. Carbohydrates, proteins, and healthy fats all play important roles in a well-rounded diabetic diet.

Portion Control

Even with protein-rich foods like ham that have minimal direct impact on blood sugar, portion control remains crucial. Overconsumption can lead to excess calorie intake and potential weight gain, which can negatively impact diabetes management.

Quality Over Quantity

When it comes to protein sources, emphasizing quality is key. While ham can be part of a balanced diet, prioritizing a variety of lean, unprocessed protein sources can provide a wider range of nutrients with fewer potential risks.

Mindful Eating

Developing a mindful approach to eating can help diabetics make more conscious food choices. This involves paying attention to hunger and fullness cues, eating slowly, and being aware of the nutritional value of foods consumed.

How can diabetics develop better eating habits? Some strategies include keeping a food diary, planning meals in advance, and working with a registered dietitian to create a personalized meal plan.

The Importance of Regular Medical Check-ups for Diabetics

While diet plays a crucial role in diabetes management, regular medical check-ups are equally important for maintaining overall health and preventing complications:

Monitoring Blood Glucose Levels

Regular check-ups allow healthcare providers to assess how well blood glucose levels are being managed. This can help determine if dietary changes, such as the inclusion or exclusion of certain foods like ham, are impacting overall glycemic control.

Assessing Cardiovascular Health

Given the increased risk of cardiovascular disease in diabetics, regular check-ups often include assessments of heart health. This is particularly relevant when considering the consumption of processed meats like ham, which have been associated with increased cardiovascular risks.

Kidney Function Evaluation

Diabetes can impact kidney function over time. Regular check-ups typically include tests to assess kidney health, which is crucial when considering dietary choices that may affect kidney function, such as high-protein or high-sodium foods.

Adjusting Treatment Plans

As diabetes is a progressive condition, treatment plans may need to be adjusted over time. Regular check-ups provide opportunities for healthcare providers to make necessary changes to medication regimens or lifestyle recommendations.

Preventive Care

Regular check-ups also involve preventive care measures, such as eye exams, foot exams, and vaccinations, which are crucial for preventing diabetes-related complications.

How often should diabetics have check-ups? While individual needs may vary, most diabetics should aim for at least two to four check-ups per year. Those with more complex cases or difficulty managing their blood sugar may need more frequent visits.

Ham And Diabetes – TheDiabetesCouncil.com

As a person with diabetes, you’ve probably wondered if you can eat ham since ham is low in carbs which is the primary nutrient that affects blood sugar levels. Ham is rich in proteins, and unlike carbohydrates, protein doesn’t affect blood sugar levels.

Ham is processed red meat gotten from the rear leg of a pig, usually preserved by curing, smoking, hanging, and aging, which means despite the health benefits of ham, there are still some ham constituents that are not beneficial to your health.

Contents

• Nutrition Facts Of Ham
• How Is Ham Made?
• Benefits Of Eating Ham
• Health Risks of Diabetics Eating Ham
• Conclusion

Nutrition Facts Of Ham

The nutrients you can find in a serving of plain ham include:

• Fat: 3.15 g
• Carbs: 0.27 g
• Protein: 16.7 g
• Sodium: 1040 mg
• Phosphorus: 261 mg
• Zinc: 1.25 mg
• Potassium: 425 mg
• Iron:0. 58 mg
• Copper: 0.05 mg
• Magnesium: 18.8 mg
• Selenium: 20 mcg

How Is Ham Made?

Ham is processed pork, and pork is usually processed by one or all of the following methods:

Cutting: ham can be either kept with the bone, used partially boned, or boneless with a shank end fatter than the butt end, making it easier to cut.

Curing: curing can also be done using two methods; wet curing and dry curing. Wet curing involves soaking the ham in brine, a saltwater solution, and the brine also contains herbs. It is soaked for 3-14 days before smoking. While dry curing, on the other hand, involves using the same ingredients, covering the ham in a layer of salt and herbs, pressing once in a while to remove blood. The curing process continues until it absorbs the salt, this preserving it.

Smoking: the cured ham is then smoked at 100 degrees Fahrenheit for weeks. This gives the ham a flavor unique to smoked ham.

Cooking: the ham can also be partially cooked at 137 degrees Fahrenheit but is usually baked before serving. If it is fully cooked, it will be cooked at a temperature of 148 degrees Fahrenheit and is slightly heated before being served.

Aging: this is a mixture of all the previously mentioned methods, the ham is aged for an extended period, and during the aging process, the ham is also cured, smoked, and hanged. The procedure lasts for about 1 to 8 years. They are usually more expensive than other kinds of ham because they have a unique flavor that other processed hams don’t have. Aged hams generally grow mold, but it is scraped and washed off before consumption.

Canned ham is mechanically produced. The meat is finely chopped, then preserved and flavored, then it is reshaped and packaged.

Benefits Of Eating Ham

It is rich in nutrients: ham contains a significant amount of nutrients, ham is rich in phosphorus, potassium, and zinc, which are very important in human metabolism and help fight infections, it also provides 76% of the daily requirement of selenium which is also an essential nutrient necessary in reproduction, and also helps fight against infections, and helps in preventing heart diseases, selenium deficiency has also been associated with thyroid disease.

Ham also contains a high amount of iron, thiamine, B vitamins, a rich dietary source of choline, and coenzyme Q10, antioxidants that aid in producing energy and brain function. It is also a dietary source of protein and contains nine essential amino acids that aid metabolism, cell messaging, and gene expression.

These nutrients are beneficial not only to diabetics but to everyone.

Aids weight loss: obesity is one of the things people with diabetes avoid is obesity because it leads to many complications. Ham is a low-calorie density food. Foods like this improve satiety. That is, it makes you feel full for a longer time, helps you watch your food intake, and enables you to eat in moderation. Although if you’re trying to lose weight, it is more advisable to eat leafy greens because eating ham in excess has its health risks.

Helps maintain muscle mass: ham, like other protein-rich foods, is an excellent source of amino acids, and they help maintain muscle mass. Studies have shown that dietary protein intake increases plasma amino acids activating muscle protein synthesis, which results in a gradual increase in muscle mass, strength, and functions.

Ham is also rich in creatine, a source of energy for the muscles, and even increases your ability to exercise and stay fit and healthy.

Ham has anti-inflammatory properties: people with diabetes are usually at risk of chronic inflammation because the immune system recognizes the excess blood glucose as an invader. The immune system then initiates an immune response, one of which is inflammation. Continuous presence of high blood sugar levels causes long-term inflammation, which is chronic inflammation. Chronic inflammation causes damage to the body systems.

Ham contains active bioptides that are anti-inflammatory and counter the inflammatory effects of the immune system. It also prevents the actions of some platelets,  thus reducing the risk of chronic inflammation in diabetics.

Health Risks of Diabetics Eating Ham

Despite the many benefits of eating ham, people are advised to consume it moderately as some of its nutrients are at increased levels and may create adverse effects in both diabetics and non-diabetics alike. Some of these adverse effects include:

• Increased Risk of Cardiovascular Disease

Typically, people with diabetes are at risk of heart failure because high blood glucose levels increase the risks of damage to blood vessels, including nerves that regulate the blood vessels and heart. This damage often results in heart failure.

Ham is rich in sodium and contains 43% of the recommended daily required intake, and processed ham even has a higher sodium content than plain ham. Too much sodium causes fluid retention around the heart and lungs, causing the heart to pump blood harder, which leads to heart failure. Although too little sodium is not advisable as it is also dangerous. For this reason, people with diabetes should try to take the required amount of sodium intake daily.

• Increased Risk of High Blood Pressure

An excess amount of sodium also affects blood pressure. Sodium is necessary for fluid balance in the body. Still, when it’s in excess, the body retains fluid to wash off the excess sodium. The excess amount of fluid creates pressure around the heart and blood vessels. Excess sodium and cholesterol also clog the arteries, causing hardening, resulting in arteriosclerosis, causing constriction of the heart vessels, and increasing blood pressure.

People with diabetes with high blood pressure are at increased for heart failure, resulting in diabetic complications like nephropathy, neuropathy, and retinopathy. They are diabetic complications of the kidney, neurons, and eyes, respectively.

• Can reduce insulin sensitivity

Ham contains a high amount of saturated fats, and studies have proven that excess intake of saturated fat can be toxic to the body. The body causes inflammation and oxidative stress in human adipose tissue in its effort to flush out the toxin. This affects the functioning of the mitochondria, which in turn affects the insulin signaling resulting in insulin resistance.

• High intake of saturated fats

Ham contains a considerable amount of saturated fat. People with diabetes especially are asked to reduce their intake of saturated fats because it increases the level of LDL in the body, also known as bad cholesterol, and reduces the level of HDL

Both diabetics and non-diabetics should reduce the intake of ham and other processed fats to avoid this. Increased intake of saturated fats is associated with many complications like hypertension, heart failure, stroke, type 2 diabetes. Increased levels are toxic to the body, affecting a lot of the body’s systems functioning.

• Increased risk of foodborne diseases

Studies have shown that ham and other processed meats are sometimes mechanical vectors for various microorganisms like Listeria, Staphylococcus, and Toxoplasma gondii bacteria. This is why people who are immunosuppressed or have weak immune systems are ad iced to keep away from them because they are liable to be infected than other people.

Conclusion

While ham has several nutrients beneficial to your health, you should eat in moderation because regularly eating processed meats like ham increases the risk of high blood pressure and heart failure. Also, other diabetic complications that are very dangerous for your health. You can reduce your ham intake, limit your ham consumption to fresh, less-processed ones, or substitute ham for healthier food substances that will provide the same nutrients with reduced risks.

If you can’t eliminate ham from your diet, you can reduce it and combine it with food rich in fiber, as fiber eliminates the toxic saturated fats from the body. To reduce the risk of high blood pressure, you need to reduce the intake of ham and combine it with food rich in potassium as they help lower blood pressure and counter the effect of sodium in the body. Food rich in nitrates also helps lower the risk of high blood pressure.

It would be best if you discussed with your health care provider as they are in the best position to decide what will influence your diet.

Meats that are healthy and meats to avoid

Lean meat and meat alternatives are the best options for people with diabetes. Fatty and processed meats contain unhealthy fats that can increase cholesterol and the risk of heart disease.

In this article, we discuss healthful meat options and meats to avoid. We also talk about the benefits of a plant-based diet for diabetes and include ideas for meat alternatives.

Share on PinterestLean meats, including some cuts of beef, pork, and chicken, can be suitable food options for people with diabetes.

People with diabetes should choose lean meats to limit their intake of unhealthful fats. The Diabetic Exchange List can help with this.

The list, which a committee of the American Diabetes Association and the American Dietetic Association created, shows meat choices based on protein, fat, and calorie content.

The following sections show nutrients for a 1-ounce (oz) serving of meat. All portions contain 7 grams (g) of protein.

Very lean meat

Very lean meat has 1 g of fat and 35 calories per serving. The National Institutes of Health (NIH) list only turkey or chicken breast without the skin as being very lean.

Lean meat

Lean meat has 3 g of fat and 55 calories. These meats include:

• some beef cuts, such as sirloin, flank steak, tenderloin, and chipped beef
• lean pork, such as fresh, canned, cured, or boiled ham, Canadian bacon, and tenderloin
• veal, except for veal cutlets
• poultry, including chicken, turkey, and Cornish hen (without skin)
• wild game, such as venison and rabbit, and including pheasant, duck, and goose without skin

It is important to note that certain meats, such as Canadian bacon and chipped beef, have a higher sodium content of 400 milligrams or more per serving.

Some meats are less healthful than the lean options but may be suitable for consumption in moderation.

Medium fat meat

Medium fat meat contains 5 g of fat and 75 calories per 1-oz serving. People should eat smaller portions of medium fat meats or include them in the diet infrequently. Medium fat meats include:

• ground beef, chuck steak, and T-bone steak
• pork chops, loin roast, and cutlets
• roasted lamb and lamb chops and leg
• veal cutlets, either ground or cubed and unbreaded
• poultry with skin, ground turkey, and domestic duck or goose
• liver, heart, kidney, and sweetbreads
• 86% fat-free luncheon meat (although this is high sodium)

People with diabetes should avoid high fat and processed meats. High fat meats contain 8 g of fat and 100 calories per 1-oz serving. Meats to avoid include:

• prime cuts of beef, such as ribs
• pork products, such as spareribs, ground pork, and sausages
• lamb patties made from ground lamb
• processed meats, such as sausages, salami, frankfurter, hot dogs, corned beef, and luncheon meat

The amount of meat that people should eat each day varies according to individual factors, such as age, body size, and activity levels.

According to experts, someone eating a 2,000-calorie-per-day diet should consume 50 g of protein and less than 10% of calories from saturated fat.

According to the Food and Drug Administration (FDA), people should choose a variety of protein foods and replace some meats and poultry with fish and plant-based sources.

The EPIC-InterAct study found an association between meat consumption and type 2 diabetes.

The researchers followed more than 340,000 adults in eight European countries for over 11 years. They confirmed a higher risk among individuals with a higher meat consumption, specifically of red and processed meat.

In another large study of more than 63,000 Chinese adults, researchers found a higher risk of type 2 diabetes in people who ate red meat and those who ate poultry with a higher heme iron content.

These studies suggest the importance of a healthful diet in managing diabetes.

People with diabetes can replace some of the meat in their diet with the following alternatives:

Fish

The American Diabetes Association recommend that people include fish in their diet at least twice per week. Types of fish to include are:

• fish high in omega-3 fatty acids, such as salmon, Albacore tuna, mackerel, herring, rainbow trout, and sardines
• other fish, such as cod, halibut, haddock, and flounder
• shellfish, such as crab, lobster, shrimp, scallops, clams, and oysters

According to some research, oily fish high in omega-3 fatty acids may help reduce the risk of cardiovascular disease.

Plant-based foods

Plant-based alternatives to meat can be a healthful choice for people with diabetes.

A 2018 systematic review in the BMJ indicated that people with diabetes on plant-based diets experienced the following health improvements:

• decreased HbA1c levels
• more weight loss
• improved cholesterol profile
• less depression
• less perceived pain and neuropathy symptoms

Plant-based protein alternatives include:

• beans, legumes, and lentils
• nuts and seeds
• tofu and soy products
• seitan made from wheat gluten

Whole grains, such as wheat, rice, and oats, also contribute to protein requirements on a plant-based diet by providing a variety of amino acids. A strict plant-based diet should include whole grains, protein sources, and healthful fats, such as avocado and olive oil.

Learn more about the best vegetables for type 2 diabetes here.

People with diabetes need to monitor how their diet and insulin medication affect their blood glucose levels. It is advisable to discuss any new changes to the diet with a dietitian.

These professionals can help someone plan their meals to make sure that they get sufficient essential nutrients while also balancing their blood sugar.

If a person finds it difficult to speak to a dietitian, they can talk to their doctor, who can provide dietary recommendations.

People with diabetes can include lean meat, fish, and plant-based alternatives in their diet. They should avoid meats high in saturated or trans fats to reduce the risk of high cholesterol and heart disease.

Where possible, people with diabetes should speak to a dietitian to help them plan their meals, particularly if they take insulin medication.

Nutrition in diabetes mellitus: do’s and don’ts

Type 2 diabetes is a disease most often directly related to nutrition. In most cases, the disease develops and progresses due to an excess of adipose tissue, which, in turn, is often the result of an improper diet. At the same time, food is the main healing factor that can change the course of the disease up to a complete cure.

More than 420 million people currently suffer from diabetes of all types. And, unfortunately, this figure is growing every year. Moreover, this disease is getting “younger” – more and more young people are at the mercy of diabetes.

Diabetes mellitus is characterized by an increase in the concentration of glucose in the blood and the inability of the pancreas to cope with it. As a result, glucose damages blood vessels, nerve fibers and all other cells and structures of our body, which leads to terrible complications – kidney failure, stroke, heart attack, blindness, gangrene, etc.

The best way to treat any disease is its prevention, preventing the development of the disease. Therefore, let’s figure out what kind of diet leads to diabetes, why, despite the development of medicine and the emergence of new drugs, humanity is increasingly suffering from this disease.

Everyone knows that diabetes causes excess sugar intake. However, many people claim that they do not like sweets, but still suffer from diabetes. The fact is that the basis of the disease is a violation of the utilization of glucose, which can not only directly enter the body in the form of sweet food, but also be formed from reserves of fat, amino acids and glycogen. This disorder leads to hyperglycemia – an increase in blood sugar. That is, excess weight is very harmful to the “sugar harmony” in the body.

Glucose is the most common source of excess and usually “empty” calories that contribute to weight gain.

Where is glucose found? Not just in pure sugar or frankly sweet foods. We get glucose from cereals and flour products, because most of any grain is starch, which easily breaks down to glucose. Sugar is found in fruits and vegetables. Modern man is surrounded by readily available foods high in carbohydrates, and any carbohydrate will eventually become glucose, fructose or galactose. On our way every day we meet bakeries and confectioneries, where delicious pies, buns and cakes are waiting for us. It’s hard to resist! There are always cookies, dryers, sweets in the offices. Many people have stopped cooking their own food and eat ordered food, and this is most often pizzas, sushi and other high-calorie, high-carbohydrate foods. Moreover, not just carbohydrate foods, but high-fat foods – muffins, cookies, pizza, chips, fried breaded and deep-fried, etc. contribute to an increase in blood sugar and the formation of diabetes to a greater extent. A modern person consumes too many sweet drinks – lemonades, fruit drinks, juices, coffee drinks and cocoa. Our body is not able to cope with such an onslaught of carbohydrates, especially in conditions of hypodynamia – after all, a person eats all these carbohydrates while sitting in the office, in transport and at home in front of the screen. Under conditions of hypodynamia, the muscles do not utilize either glucose or fatty acids – it turns out that an organ weighing more than 20 kg, our muscles, is “turned off” from the exchange. If a person were to increase physical activity along with an increase in carbohydrate intake, then more than half of the cases of diabetes would not occur.

What should be the diet for diabetes in order to defeat the disease or at least slow down its progression?

According to the recommendations of the American Diabetes Association, therapeutic nutrition for diabetes, including nutrition for type 2 diabetes, should lead to the normalization of carbohydrate and fat metabolism, help reduce blood pressure, and most importantly, help eliminate excess weight. The most important principle of antidiabetic nutrition is duration. That is, it is extremely important to understand the need for significant and lifelong changes in nutrition and lifestyle in order to defeat diabetes.

Unfortunately, today, when we have a whole palette of drugs for the treatment of diabetes, it seems that diet is not so important and a person, using pharmacology, can continue to live without changing habits. But this is absolutely not true. No, even the most modern drugs will not give the expected effect without proper nutrition.

In the diet for diabetes, first of all, it is customary to pay attention to carbohydrates in the diet. For the convenience of assessing the sugar content of products, a glycemic index has been created – this is a conditional coefficient indicating the ability of a product to increase blood glucose. In diabetes, foods with a high glycemic index are excluded or limited.

Traditionally, simple carbohydrates are excluded from the menu of a person with diabetes, that is, all sugars – sugar, honey, jam, confectionery, muffins, cookies and crackers, drinks containing sugar and starch. Foods containing complex, slowly digestible carbohydrates (cereals, potatoes) should also be eaten in moderation. These restrictions are the more significant, the less a person moves, the less physical activity he has.

It is recommended to exclude chips, semi-finished products, milk chocolate, hamburgers, sausages, etc. from the diet. But fats with anti-inflammatory potential, that is, omega-9, should definitely remain on the menufatty acids (olive oil, rapeseed oil, seeds, nuts), omega-3 fatty acids (fatty sea fish), as well as sources of essential amino acids and calcium (dairy products, especially sour cream, cheeses, full-fat cottage cheese, butter and ghee).

Vegetables and fruits also contain a large amount of carbohydrates, but are valuable in coarse fiber and bioflavonoids, antioxidants. They facilitate the digestion of protein foods and the absorption of vitamins and minerals. Therefore, vegetables and fruits should remain in the diet, their share can even be increased. Limit your intake of vegetables and fruits with a high glycemic index.

Protein foods must be included in the diet: meat, eggs, poultry, fish. There may be legumes, but it is worth remembering the high content of starch in these crops.

You can choose any way to cook protein foods, but you should always combine protein with vegetables for better digestion. It is possible and even useful to use various spices, spices, acids and other seasonings to prepare delicious food.

According to recent studies, it is worth paying attention not only and not so much to the glycemic index of foods, but to the overall reduction in caloric intake and reduction of carbohydrates in food. Scientists came to this conclusion based on the results of a meta-analysis of 43 studies (involving almost 2 million people) and 34 publications.

Diet for people suffering from diabetes can also be and even should be tasty, varied and affordable!

Gestational diabetes | Shchelkovsky perinatal center

Gestational diabetes mellitus is a disease characterized by hyperglycemia (increased blood glucose levels) that was first diagnosed during pregnancy.
Most often, a woman’s glycemia normalizes after childbirth, but there is a high risk of developing diabetes in subsequent pregnancies and in the future.

Gestational diabetes during pregnancy is a fairly common disease in Russia and the world as a whole. The incidence of hyperglycemia during pregnancy, according to international studies, is up to 18%.

Carbohydrate metabolism disorders can develop in any pregnant woman, taking into account those hormonal and metabolic changes that occur sequentially at different stages of pregnancy. But most high risk of developing gestational diabetes in pregnant women with:

• Overweight/obese and over 25 years of age
• The presence of diabetes in the immediate family
• Impaired carbohydrate metabolism identified prior to present pregnancy (impaired glucose tolerance, impaired fasting glycemia, gestational diabetes in previous pregnancies
• Birth of a child weighing more than 4000 g

In a healthy pregnant woman, in order to overcome physiological insulin resistance and maintain a normal blood glucose level for pregnancy, a compensatory increase in insulin secretion by the pancreas occurs approximately three times (the mass of beta cells increases by 10-15%).

However, in pregnant women, especially those with a hereditary predisposition to diabetes mellitus, obesity (BMI over 30 kg/m2), etc., the existing secretion of insulin does not always allow overcoming the physiological insulin resistance that develops in the second half of pregnancy. This leads to an increase in blood glucose levels and the development of gestational diabetes. With the blood flow, glucose is immediately and freely transferred through the placenta to the fetus, contributing to its production of its own insulin.

Fetal insulin, having a “growth-like” effect, leads to stimulation of the growth of its internal organs against the background of a slowdown in their functional development, and excess glucose coming from the mother through its insulin is deposited from the 28th week of pregnancy in the subcutaneous depot in the form of fat. As a result, chronic maternal hyperglycemia harms the development of the fetus and leads to the formation of the so-called “diabetic fetopathy”.

These are fetal diseases that occur from the 12th week of intrauterine life until birth:

• Large fruit weight; violation of body proportions – large belly, wide shoulder girdle and small limbs
• Anticipation of intrauterine development – with ultrasound, an increase in the main dimensions of the fetus in comparison with gestational age
• Edema of fetal tissues and subcutaneous fat
• Chronic fetal hypoxia (impaired blood flow in the placenta as a result of prolonged uncompensated hyperglycemia in a pregnant woman)
• Delayed formation of lung tissue
• Birth injuries
• High risk of perinatal mortality

At birth, children with diabetic fetopathy are more common:

• Macrosomia (newborn weight ≥4000 g, or ≥90 percentile in preterm pregnancy)
• Violation of adaptation to extrauterine life, which is manifested by the immaturity of the newborn, even with a full-term pregnancy and its large size
• Respiratory disorders
• Asphyxia
• Neonatal hypoglycemia
• Organomegaly (enlarged spleen, liver, heart, pancreas)
• Cardiomyopathy (primary lesion of the heart muscle)
• Jaundice
• Disturbances in the blood coagulation system, increased content of erythrocytes (red blood cells) in the blood
• Metabolic disorders (low blood glucose, calcium, potassium, magnesium levels)

Children born to mothers with undiagnosed, uncompensated gestational diabetes mellitus are more likely to:

• Neurological diseases (cerebral palsy, epilepsy) due to birth trauma
• During puberty and thereafter, there is an increased risk of developing obesity, metabolic disorders (in particular, carbohydrate metabolism), and cardiovascular diseases

On the part of a pregnant woman with gestational diabetes mellitus, the following are more common:

• Polyhydramnios
• Infections of the urinary system
• Toxicosis of the second half of pregnancy (a pathological condition that develops in the second half of pregnancy and is manifested by the appearance of edema, increased blood pressure)
• Pre-eclampsia, eclampsia
• Preterm birth
• Anomalies of labor activity
• Birth injuries
• Delivery by caesarean section

Gestational diabetes mellitus does not have any clinical manifestations associated with hyperglycemia (dry mouth, thirst, increased urine output per day, itching, etc. ), and therefore active detection of this disease in all pregnant women is required.

Analysis and testing for diabetes in pregnant women

It is mandatory for all pregnant women to test fasting venous blood plasma glucose, in the laboratory – against the background of a normal diet and physical activity – at the first visit to the antenatal clinic or perinatal center, no later than 24 weeks of pregnancy.

If the results of the study correspond to normal indicators during pregnancy, then an oral glucose tolerance test – OGTT (“load test” with 75 g of glucose) is mandatory at 24-28 weeks of gestation in order to actively identify possible disorders in carbohydrate metabolism.

OGTT with 75 g of glucose is a safe and the only diagnostic test for detecting carbohydrate metabolism disorders during pregnancy.

Rules for conducting OGTT:

• PGTT is performed with a normal diet (at least 150 g of carbohydrates per day) and physical activity for at least 3 days prior to the study
• The test is performed in the morning on an empty stomach after 8-14 hours of overnight fasting
• The last meal must contain at least 30-50 g of carbohydrates
• Drinking plain water is not forbidden
• During the test, the patient must be seated
• Drugs that affect blood glucose levels (multivitamins and iron preparations containing carbohydrates, glucocorticoids, β-blockers), if possible, should be taken after the end of the test
• Determination of venous plasma glucose is performed only in the laboratory on biochemical analyzers or on glucose analyzers. The use of portable self-monitoring devices (glucometers) for testing is prohibited

Stages of implementation of PGTT

After taking the first sample of venous blood plasma on an empty stomach, the patient drinks a glucose solution for 5 minutes, consisting of 75 g of dry glucose dissolved in 250-300 ml of drinking non-carbonated water, or 82.5 mg of glucose monohydrate. The start of taking a glucose solution is considered the beginning of the test. The next blood samples to determine the level of venous plasma glucose are taken 1 and 2 hours after the glucose load.

Norms of venous plasma glucose for pregnant women:

• Fasting
• 1 hour after glucose load
• 2 hours after glucose load

Diagnosis of gestational diabetes mellitus is established by detecting glycemia above or equal to the above indicators. To establish a diagnosis, it is enough to obtain an abnormal result in one of the three points.

After the diagnosis of gestational diabetes mellitus is established, all women need constant monitoring by an obstetrician-gynecologist, a general practitioner together with an endocrinologist

Management of pregnancy in case of diagnosed gestational diabetes mellitus:

In women with gestational diabetes mellitus, taking into account the characteristics of the course of the pathological condition , nutrition should be adjusted.

Diabetes in pregnancy diet

Easily digestible carbohydrates are completely excluded from the diet (they are quickly absorbed from the intestine and increase blood glucose levels within 10-30 minutes after ingestion):

• Sugar, fructose, jam, honey, caramel, lozenges, chocolate
• Fruit juices (including juices dispensed at antenatal clinics)
• Lemonades
• Ice cream, cakes, cakes, condensed milk
• Bakery products made from fine flour
• Sweet pastries (buns, buns, pies)

Foods with a high glycemic index are completely excluded from the diet.

Glycemic index (GI) is a measure of the effect of food on blood sugar levels. Each food is assigned a score from 0 to 100 based on how quickly it raises blood glucose levels. Glucose has a GI of 100, which means it enters the bloodstream immediately, a benchmark against which other foods are compared.

Another indicator that helps predict how high blood sugar will rise after eating and how long it will stay at this level – glycemic load (GL)

Calculated using the formula:

GL = [GI (%) x amount of carbohydrates per serving (g)] / 100

glycemic index , but a large amount of carbohydrates will not be effective in maintaining normal blood sugar after a meal.

For example, let’s compare the glycemic load of different foods:

Watermelon:

GI – 75, carbohydrates – 6.8 g per 100 g of product, GL \u003d (75×6.8) / 100 \u003d 6.6 g. g per 100 g of product, GN = (76×38. 8) / 100 = 29.5 g. 6) / 100 \u003d 15.3 g.

Barley:

GI – 22, carbohydrates – 23 g per 100 product, GL \u003d (22X23) / 100 \u003d 5.1 g.

Obviously, the glycemic load products increases with an increase in the amount of carbohydrates consumed and the glycemic index. Accordingly, it is possible to control the glycemic load by eating low GI foods in small portions several times a day.

Glycemic load scale:

During one meal

• Low to 10 g
• Medium 11 to 19 g
• Tall – over 20

During the day

• Low to 80 g
• Medium 100 to 120 g
• Tall – more than 120

It is necessary to give preference to foods with a medium and low glycemic load, eating food in small portions, several times a day, excluding the intake of easily digestible carbohydrates.

Avoid high GI foods:

• Sweet fruits and berries: grapes, bananas, persimmons, figs, cherries, melons, dates
• Vegetables: Potatoes, parsnips, pumpkin, boiled beets, boiled carrots, canned sweet corn and peas
• Cereals – millet, wheat groats, semolina, millet, polished rice varieties, and all instant porridges
• Homemade noodles, rice noodles
• Milk
• White or black bread made from premium flour

Also, do not eat foods containing a large amount of hidden fat, so as not to put on too much weight:

• Meat delicacies
• Sausages
• Sausages
• Sausages
• Carbonates
• Ham
• Salo
• Baked ham
• Offal

Preference is given to products with medium and low GI:

• Vegetables: Any cabbage (white, broccoli, colored, Brussels, leaf, kolrabi), salads, herbs (onions, dill, parsley, cins, sorrel, mint, mint, mint basil, asparagus, spinach, wild garlic, tarragon), eggplant, zucchini, pepper, radish, radish, cucumber, tomato, asparagus, onion, garlic, squash, turnip, paprika, capsicum, raw carrot
• Legumes: peas, beans, lentils, beans
• Mushrooms
• Fruits: Grapefruit, lemon, lime, kiwi, orange, apples, pears, tangerines
• Berries: chokeberry, lingonberry, blueberry, blueberry, blackberry, feijoa, currant, wild strawberry, strawberry, raspberry, gooseberry, cranberry, cherry
• Fermented milk products – kefir, fermented baked milk, curdled milk, ayran, tan (no more than 1 glass at a time), yogurt, cottage cheese, cheese
• Meat, chicken, fish. During cooking, visible fat is removed and it is melted as much as possible. Best Food Processing—Boiling, Steaming, Roasting, Open Fire

How to lower your glycemic index and glycemic load:

• Pair medium GI starchy foods with low GI vegetables
• Durum wheat pasta without vegetables is worse than the same pasta with vegetables
• Do not cook durum wheat pasta until sticky
• Eat cereals from whole grains (preference is given to barley, buckwheat, oatmeal, wheat, spelt, bulgur) and wholemeal bread with bran
• Kashi (buckwheat, oatmeal) is better to just brew with boiling water and keep warm for several hours. Then the starch under the influence of water and high temperature will not go into a state easily and quickly absorbed by the body
• The more crushed the product, the higher its glycemic index. Nothing Not to Puree
• Eat whole fruits (unlike juices, they contain fiber, which lowers the GI)
• Prefer raw vegetables. Vegetables subjected to heat treatment should not be boiled. Fiber is not destroyed during such processing
• Try to consume fruits and vegetables as much as possible with the skin, which consists of whole fiber
• Combine protein foods with vegetables, eat starches at the same time as proteins
• Dress salads with a little olive oil (1 tablespoon) with lemon juice
• Fat also lowers the glycemic index
• If you really want something sweet, eat it along with proteins and foods rich in fiber and fat
• High-fiber carbohydrate foods should not exceed 45% of the daily calorie intake and should be evenly distributed throughout the day (3 main meals and 2-3 snacks) with a minimum carbohydrate content for breakfast as . the contra-insular effect of increased levels of maternal hormones and the feto-placental complex in the morning enhances tissue insulin resistance
• Breakfast should be “protein” (cottage cheese, egg, meat, fish, chicken with vegetables).