Ethnic diet: Cause or cure for Diabetes?
Fri, March 24 2006
Healthy Families:
Q -“Since the last one year, I have noticed that my husband is putting on weight and getting very lazy. Is it what I cook for him – I am from India
DR NARMEENA SUNDERJI:
Dr. Narmeena Sunderji is a
Naturopathic Physician currently
practicing in North Vancouver.
Type II or Adult-onset Diabetes mellitus is a very prominent disease in the South Asian populations living in Europe and North America .
It develops over a period of time, often due to a lack of daily activity and a rise in poor eating habits.
Cellular response to insulin - the hormone that causes the cell to take in glucose from the bloodstream - diminishes leading to ‘insulin resistance.’
Without changes in lifestyle, the pattern continues and eventually glucose builds in the bloodstream resulting in diabetes mellitus.
Diet plays a crucial role. In fact, the consumption of Indian foods and spices can be beneficial in the prevention of diabetes.
It is however, food preparation that is key.
Using fresh foods and spices is crucial. Any food with an additive for preservation increases the burden to digesting food, and optimal digestion is mandatory to remaining healthy and energetic. Eating regularly three to five smaller meals daily (with protein at each meal), balances blood sugar levels.
It is crucial to avoid sweets and sweeteners. Sweets not only cause a rise in blood sugar, but also promote sleepiness within two hours after a meal. Sugar is found not only in mithai, but also in packaged foods (i.e. tomato pastes, fruit yogurt, creams, and cereals, often labelled as corn syrup, polydextrose, and glucose, many coffees, teas, alcohol and sodas.
High fibre grains such as millet, amaranth, quinoa and brown rice better stabilize sugar levels instead of white four and bleached white rice.
Bitter gourd (karela) is used traditionally to stabilize blood sugar. High grade fish oil supplementation improves insulin sensitivity as does fish consumption. Proteins, such as mung beans and other legumes, are encouraged; meats should be organic and red meats should be eaten in smaller quantities.
Foods high in hydrogenated fats and trans-fatty acids such as.margarine and canola oil should be avoided. Instead, using cold-pressed extra virgin olive oil for light sautéeing (or used cold over salads), and small amounts of ghee is best. Fenugreek (methi), turmeric (haldi), garlic (lasan), and onion (piaz) are good for diabetes prevention.
Activity too helps to decrease insulin resistance. Exercise, like brisk walking everyday for even twenty minutes at a time, improves health tremendously.
Knowing early signs of diabetes mellitus can help prevent future complications.
Among these include increased thirst, increased frequency of urination, particularly at night, delayed healing of wounds, a persistent sweet taste in the mouth and a burning sensation on the palms or soles of the feet.
If any of these symptoms are present, a doctor should be consulted for a diagnostic work-up of Diabetes mellitus.
Dr Narmeena Sunderji is a graduate of Wellesley College and Bastyr University , She is a Naturopathic Physician who currently practices at New Leaf Natural Health Clinic in North Vancouver
