The role of nutrition in managing Type 2 Diabetes – An overview
What is Type 2 Diabetes?
Type 2 Diabetes is a condition on the rise globally, especially in children. This is possibly due to a typical ‘western diet’ consisting of high-sugar convenience foods and energy drinks alongside low levels of movement and exercise.
Diabetes Type 2 is described as a state of chronic hyperglycemia due to an insulin deficiency with or without insulin resistance.
Let’s break that sentence down:
Hyperglycaemia: this word is used to describe when the levels of glucose present in a person’s blood are too high.
Insulin deficiency: Insulin is a hormone produced by the pancreas. It has a very important job of allowing glucose to enter the cells in our body to be used as fuel. If we have a deficiency of insulin, glucose can continue to travel around our body without anything to transport it into our cells to be used for energy.
Insulin resistance: If a person has chronically high levels of blood glucose, our body will produce more insulin in an attempt to shuttle all this glucose into our cells. This constant supply of insulin can lead to our cells becoming less responsive to it. This can lead to insulin resistance, making it a lot harder for glucose to enter our cells and continue to circulate in our body resulting in damage & inflammation.
Blood sugar levels can be monitored by a GP using the Hba1c blood test. This blood test is more reliable for diabetics as it indicates the blood sugar levels of a person’s past 90-120 days.
Diabetes may be diagnosed by a GP with a Hba1c of 48mmol/mol or over.
Signs & symptoms:
A chronic imbalance of blood sugar levels can present as a variety of symptoms, including:
- Polyuria – increased urination.
- Polydipsia – excess thirst.
- Fatigue.
- Obesity.
- Recurrent infections.
- Acanthosis nigricans – dark, dry patches of skin often present on the neck, armpits & groin.
Causes & drivers.
Family history – Type 2 Diabetes has a strong genetic connection that can be passed down through a family. Although genetics can predispose a person to a condition, it does not mean it can’t be managed or prevented through diet & lifestyle.
Obesity – An increased waist:hip ratio can increase one’s risk of developing Type 2 Diabetes. Due to an increase of inflammation that can be caused by obesity, there is a higher risk of developing insulin resistance which may lead to Type 2 Diabetes.
Reduced physical activity – Adequate levels of exercise promote our GLUT-4 receptors on our cells. These receptors allow the transfer of glucose into our cells to be used as energy. Low levels of exercise can cause cells to lose their sensitivity to insulin.
Chronic stress – this can upregulate the production of glucose made by our liver (gluconeogenesis) as our body thinks it is ‘in danger’ and will need a supply of glucose as fuel to ‘escape this danger’.
Diet – Type 2 diabetes is a condition that is largely influenced by our diet. A high glycemic load (a food’s amount of carbohydrate that will raise blood sugar levels) diet can lead to chronically high blood sugar levels and insulin levels. A typical western diet that is high in trans fats, refined carbohydrates, refined sugar, food additives, low antioxidants, smoking, low fibre, high alcohol and high fructose corn syrup (fizzy drinks) can be a driver for the development of type 2 diabetes.
Naturopathic methods to manage Type 2 Diabetes.
- Stabilising blood sugar levels.
Consuming meals with appropriate amounts of:
- Quality protein,
- Complex carbohydrates &
- Beneficial fats.
Every seating is key to managing blood sugar levels daily.
The purpose to these three components of a meal is to:
- Choose complex carbohydrates over simple carbohydrates to allow for slower breakdown of glucose from the carbohydrates into our system.
- A combination of complex carbohydrates with protein & fat slows the breakdown of glucose even more. Protein & fat at every meal is essential to avoid a blood sugar spike (high blood sugar levels & high insulin secretions) and promote sustainable release of glucose into our system instead. This also promotes more stable energy levels during our day.
- Optimise insulin sensitivity.
This involves methods of promoting our cells’ response to insulin to allow glucose to enter our cells for fuel.
Exercise is vital to promote insulin sensitivity. Foods sources to include on our diet would be cinnamon, oily fish, garlic & fenugreek seeds.
- Reduce inflammation & boost antioxidants.
Inclusions of anti-inflammatory foods in our diet is beneficial when managing diabetes. Circulating high blood glucose can lead to damage of nerves in our extremities and eyes. A diet high in protective antioxidants is useful to manage this.
Foods to include would be turmeric, ginger, blueberries, green tea & blackcurrants.
- Correcting macronutrient & micronutrient deficiencies.
Many nutrients are required to promote glycemic control, and a typical western diet can be scarce in these vital nutrients.
Adequate levels of magnesium, vitamin B12, vitamin D, EFAs, protein and B vitamins are useful.
Benefits of working alongside a practitioner.
Type 2 diabetes will usually require long term monitoring. Regular visits to your GP are recommended to monitor your blood sugar levels. Metformin is the medication typically prescribed to attempt to balance blood sugar levels by decreasing gluconeogenesis in the liver (creation of glucose).
Working alongside a nutritional therapist can be crucial in a person’s management of type 2 diabetes. It is a condition largely influenced by our food consumption, exercise levels and stress management.
Working with a practitioner can provide you with the tools you need to optimise your health while living with diabetes.
Personalised food suggestions, supportive supplements, stress management techniques & lifestyle advice all contribute to well managed type 2 diabetes.
Share this blog with someone you know who is prediabetic or Type 2 diabetic so they have access to this information.
To contact me about supporting Type 2 Diabetes:
Whatsapp – 0879716884
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