Diabetes: 4 things to avoid in the kitchen

Cooking should not be a chore, even if it is subject to dietary restrictions. The following are some ideas that will help you cook with passion and pleasure, even if you have diabetes.

Finding out you have diabetes can disrupt eating habits and change the way of cooking.

Consequently, meal preparation can be time consuming. That is why it is important not to be discouraged, but to see the bright side. When you cook, you choose your own food . This fundamental aspect of the kitchen gives people full control, the most important for a person with diabetes is to maintain its steady level of sugar in the blood and to consume enough nutrients. This means, firstly, that the glycemic index of your meals should be low to prevent your blood sugar soars and, secondly, your food should be rich in nutrients such vitamins, minerals, antioxidants and fibers while containing low amounts of sugar, salt and fat.

Put some color on your plate, that is to say, a lot of mixed vegetables and whole grains, served in proper portions.

To do so, simply follow these recommendations, they will allow you to prepare delicious meals while having fun.

Avoid preparing different meals

If you have diabetes, cook dinner is a great opportunity for the whole family to eat healthy. Enjoy your new diet to invite the whole family to participate in the selection of food and meal preparation . "This is the perfect opportunity to acquire skills in the kitchen and keep them for life.

Make the best selections of possible food
"I recommend people to opt for the more natural diet that is, that is to say, to select foods that have undergone minimal processing. Fill your pantry with healthy foods, that way you will always handy enough to make a healthy meal. "In my opinion, if you have dry beans, whole grains and evaporated milk, for example, you can use it in many ways.

Avoid products labeled "multigrain"
Number of products breads and cereals marked "multigrain" label is not necessarily synonymous with "health foods". The term "multi-grain" means several types of grains, not necessarily whole grains, warns expert. "These are probably processed grains, rather must look say "whole" as in whole grain or whole wheat . "This way, you can be sure to get all the nutrients contained in the germ, endosperm and the envelope of each grain and thereby reap the benefits."

Select carefully meat
When you buy meat, choose lean cuts, so without visible fat and with the least persillages possible, or those that are low in fat like a round roast or sirloin tip. "Avoid eating ribs and roasts high-fat minced and salted meats such as sausages and deli meats. As for poultry, it is better to buy meat without skin. "

Reduce your sodium intake
It suggests to stock lentils and canned beans, "these legumes blend well with a variety of food and cost almost nothing. So if you buy canned beans (or other canned foods to which salt is added), be sure to rinse. "You have to rinse several times to remove excess salt which sometimes can reach 40%.

Stock up on herbs and spices
"You can compensate for the reduction of salt, sugar and fat and add flavor to your dishes with a variety of herbs and spices . Unleash your imagination. Here are some suggestions: steamed seasoned with cumin and chili powder cores; green beans and nutmeg; asparagus and lemon zest; fresh strawberries and balsamic vinegar and freshly ground black pepper.

Avoid large portions
Say no to consume large portions. I keep repeating it. " Use small portions at a time and eat until you are satisfied rather than filling your plate to the brim and engulf everything.

Use the best cooking methods
If you have a frying pan, it may be time to get rid of. "Use the best cooking methods, that is to say those that help you reduce the amount of fat in your meals while giving them the flavor. Cook in the oven, boil, broil or roast meat, for example, are methods that remove some of the fat during cooking. " Prefer slow cooking, this method will give more flavor to your food. "As for vegetables, I always encourage people to use the steaming or roasting, these methods allow to bring out the natural flavor of each vegetable. The roasted or grilled fruits are delicious and healthy desserts; you can add a dash of nutmeg, cinnamon or ginger.

Keep leftovers
I keep in fridge chicken breasts marinated in lemon juice and garlic ready to be grilled and served with brown rice and a salad of black beans, chickpeas, celery , corn, tomatoes and feta cheese, drizzled with canola oil and balsamic vinegar. That is all for today's meal, but what about the meal tomorrow? It will be a rolled sandwich composed of leftover table today! " I always keep the table scraps for the next meal, or even the next two. People think it takes to cook a new meal every day, not necessarily! "

Be creative and have fun
Roll over the photos in a book of recipes and stop on the ones you like. This should wet your mouth. Try to reproduce those that interest you. Invite your friends or your family members to cook with you is a great way to share your culinary ideas and develop them. But avoid complex meals that take hours to prepare. This is not grandstanding, but to make you happy by cooking your favorite foods to enhance their flavor and use methods of healthy cooking.

DIABETES AND SLEEP: CLOSELY LINKED

There is a correlation between sleep and diabetes through sleep disorders such as insomnia, hypersomnia syndrome, restless legs, or disorders apnea syndrome ... can be the effects of diabetes or have effects on him. Poor sleep hangs over glycemic control increases the risk of developing diabetes and may aggravate existing diabetes.

The vital function of sleep
Sleep is vital for the body. It is necessary for recovery from physical, intellectual and psychological. Among other functions, sleep contributes:

• mechanisms of cognition and memory
• the elimination of toxins
• to replenish energy reserves of nerve and muscle cells
• and especially the regulation of metabolic functions (glucose, appetite ...) which explains its link with diabetes.

Circadian rhythms
Each person has biological rhythms that regulate the activity of our body. Among these rhythms, circadian rhythms characterize our lifestyle over 24 hours with alternating phase of sleep at night and sleep during the day. This internal clock is part of our biological heritage and may vary slightly from one individual to another. However, it is synchronized by the main time markers that are daylight and social activity. Despite this, some people tend to get up later or earlier. But one thing is for sure, these rhythms are essential to the balance of the body and repeated disturbances (sleep disorders, night work, work day with no light, staggered schedules ...) have an impact on health .
Major sleep disorders
Sleep well, regularly 8h per night on average , is needed by the body and makes a good recovery. If some need 9h 6h and others only to feel like (large and small sleepers), a sleep time beyond or below 10h 5h is a warning signal and can hide a sleep disorder .

Major sleep disorders
Sleep well, regularly 8h per night on average , is needed by the body and makes a good recovery. If some need 9h 6h and others only to feel like (large and small sleepers), a sleep time beyond or below 10h 5h is a warning signal and can hide a sleep disorder .

Major sleep disorders are:

• insomnia (sleep too short): difficulty falling asleep, poor sleep, multiple awakenings during the night or early morning
• hypersomnia (sleeping too long): regular sleep or catch up (on weekends, holidays ...), daytime somnolence (excessive tendency to fall asleep in situations of everyday life)
• Restless legs syndrome : discomfort in the legs that require stand
• Obstructive sleep apnea syndrome : repeated cessation of breathing during sleep

Links between sleep and diabetes

Effects of sleep on diabetes

Sleep disorders can have an effect on diabetes, overweight and obesity. Studies show that reduced sleep causes a dysregulation of glucose metabolism (50% decrease in the action of insulin, 30% reduction of the amount of insulin produced), tennis favor the onset of diabetes or the exacerbation of existing diabetes.

During sleep, fat cells secrete a hormone (leptin) that goes to sleep feeling hungry. The day the stomach, he secretes another hormone (ghrelin) that facilitates food intake. The decrease in sleep time cause people to eat more, which increases the risk of obesity.

Effects of diabetes on sleep
Diabetes can be a cause of impaired sleep. Some insomnia are indeed related to impaired glycemic control (especially in case of hypoglycemia at night , common in type 1 diabetes). Rapid changes in glucose levels during the night causing nighttime awakenings , insomnia factors.

People with diabetes are also bigger consumers of sleeping pills and hypnotics .

Some complications of diabetes such as frequent urination (polyuria), musculoskeletal pain (which require to get up several times at night) may also be the cause of insomnia . The restless legs can result from nerve damage (neuropathy) associated with diabetes. The diabetic retinopathy can she, impair the vision of light and push the diabetic person underexposure with an effect on circadian rhythms .

Food and sleep
Some foods are more challenging and promote wakefulness such as proteins, while others promote sleep like carbohydrates. We therefore avoid eating meat in large quantities in the evening, but we allow a dessert or a sweet drink (tea, for example) that promotes sleep and prevents hungry at bedtime. diabetes and sleep are interrelated . No wonder they share the same lifestyle and dietary measures: limit alcohol, eat healthy, regular physical activity ... By improving one, it helps balance the other and vice versa .

Insulin and diabetes: the importance of blood glucose monitor

Insulin is a hormone secreted by the pancreas which allows the cells of the body to absorb glucose (sugar) from food. They use glucose as fuel or keep in reserve for future use.

The importance of insulin

Insulin produced continuously in non-diabetic, plays a regulatory role in maintaining the blood sugar (glucose level in the blood) to normal values ​​(4 to 6 mmol / l).

When the pancreas is malfunctioning, or when the body can not effectively use the insulin produced, we are in the presence of diabetes characterized by an excess of glucose in the blood ( hyperglycemia ). The long-term hyperglycemia causes severe complications at various levels (heart, blood vessels, nerves, kidneys, eyes).

Types of diabetes

The type 1 diabetes , which usually occurs during childhood or adolescence, results from the destruction of pancreatic cells that produce insulin. Therefore, a person suffering from this disease most often has a total deficiency of insulin and must inject insulin daily. In addition to following a insulin , type 1 diabetics must:

have a balanced diet to get all the nutritional benefits for their health and prevent excessive fluctuations of blood glucose; make the physical activity to prevent complications of the disease in the cardiovascular system; undergo training to learn, among other things, to administer insulin to use a glucometer, calculate insulin doses and to prevent and treat hypoglycemia .

The type 2 diabetes , often associated with abdominal obesity, is explained by the occurrence of insulin resistance . To counteract the resulting hyperglycemia, the body responds by hypersecretion of insulin. This hypersecretion of insulin after a few years, exhausts the pancreas and leads to insufficient insulin secretion . It is important to know that:

• the adoption of healthy lifestyles is often enough to correct mild to moderate hyperglycemia (reaching and maintaining a healthy weight, balanced diet and exercise);
• when these interventions on lifestyle have no significant effect on type 2 diabetes can be treated using hypoglycemic agents (drugs taken orally);
• the insulin injection is reserved for acute cases and those for whom hypoglycaemic are ineffective.

Self-monitoring of blood glucose: This is important!

Measure blood glucose is part of the daily life of a person with diabetes. This self is done using a small portable device called a "Blood glucose monitor ".

The Canadian Diabetes Association suggests that:

• diabetes type 1 measure their blood glucose at least three times a day ;
• diabetes type 2 following an oral pharmacological treatment or taking insulin measure their blood glucose at least once daily .

The blood glucose measurement ensures that the treatment effectively regulates blood sugar, and adapted, if necessary, the supply of insulin. It is important to record the results of blood glucose measurements, which may eventually be found by the doctor.

Glucometers, which to choose?

There is a wide range of blood glucose meters on the market, each offering specific options. Your pharmacist can help you choose the correct unit to suit your needs, it is also able to explain the operation of each.

So before you get a glucometer, ask the following questions:

• I need a glucometer with a widescreen display results for easier reading?
• What type of player and strip am I able to manipulate (dexterity, arthritis, tremors)?
• Is what I want to transfer data to a computer ?
• In anticipation of my travels, what size of meter for me?
• I need a device with strips of providing results with an accuracy better ?

Insulin: Where to inject? How to conserve?

Different sources (human or the like) and different types (classified according to their speed of action) of insulin exist, the choice rests with the doctor. The main insulin injection sites are:

• the outer part of the arm;
• the abdomen, except for an area of ​​2.5 cm around the navel;
• the front of the thighs;
• the upper outer portion of the buttocks.

Insulin used daily can be stored at room temperature (between 18 and 25 degrees C) for a maximum period of one month. Reserves, in turn, should be refrigerated (between 2 and 10 degrees C) until use. Insulin should not be subjected to extreme temperatures.

DIABETES: GREEN COFFEE FOR BLOOD SUGAR CONTROL

A natural substance found in green coffee beans can help control blood sugar levels and thus fight against excess weight.

A year ago, at the Annual Meeting of the American Chemical Society, researchers had presented a study showing that green coffee could lose weight. This study showed that in two groups of overweight people who followed a diet, those taking capsules of green coffee in addition to their diet lost 10% more weight.

This year, during the annual conference, Dr. Joe Vinson of the University of Scranton, Pennsylvania, presented the result of this study and showed that the green coffee beans also help control blood sugar in people with state pre-diabetes or suffering from type 2 diabetes .

We can not count the number of scientific studies that indicate a link between the consumption of coffee, tea, decaf and the development of diabetes. Thus, according to one study, each new cup of coffee drunk during the day result in a decrease of 7% risk of developing diabetes .

But now, researchers are pushing these studies a step further and look to the components of these beverages, with the aim to develop new anti-diabetes drug.

Thus they focused on green coffee. A substance present in grains, chlorogenic acid, help to improve the control of blood sugar and prevent diabetes. "Our study shows a decrease in the risk of diabetes by 50% for people who consume 7 cups of coffee per day compared to those who consume only two cups," he said. Even if it is present in apples, prunes and artichokes, this is essentially the cafe found chlorogenic acid: it is between 5 and 10% by weight of green coffee beans and a liter coffee filter 500 to provide 800 mg of chlorogenic acid.

The right foods against Diabetes

Type 2 diabetes affects more and more People around the world. A diet with less fat and less sugar can yet prevent its occurrence. The nutritionist Jean-Michel Cohen advises us to focus on products.

Much power can be implicated in the onset of type 1 diabetes, "insulin", as it is closely linked to the risk of developing type 2 diabetes, "non-insulin dependent" diabetes also called "fat" "warns immediately Dr. Jean-Michel Cohen. Not only is it by far the most common, but it continues to grow, including youth.

Accused: the overconsumption of sugars of poor quality, which creates a phenomenon of insulin resistance and obesity, which increases. There is obviously no question of banning carbohydrates, because they are the "fuel" of the body. However, only those that do not cause a sharp rise in blood sugar have a place in our plate.

Choose foods with a low glycemic index

Dr. Cohen describes the ideal carbohydrate food: "It must have a low glycemic index and contain fiber, these two criteria guaranteeing passage slower sugars in the blood and assimilation more homogeneous. And they provide more nutrients, the better! '

Fall into this category oats, quinoa, wholemeal breads, pasta (al dente) and rice - complete - legumes (peas, lentils, beans ...), potatoes cooked in their skin (water, steam or jacket potatoes), fruit, but also soy products (yogurt, tofu ...).

Replace sugar with sweetener

And when you really can not do without sugar in his coffee or yogurt, how is it done? "We replaced it with a natural sweetener like stevia, or agave syrup, which is sweeter than sugar glycemic index for four to five times lower," says nutritionist.

Select fat

Being overweight is the second risk factor for diabetes. He needed to take drastic measures. Must be vigilant not only on the quality of sugar you consume, but must lose weight.

"On one hand, we must limit fat and keep only the best of them: the good oils (coconut, olive, canola), lean meats, fish, poultry, ham, dairy products, semi-skimmed or skimmed. The other, slow down consumption of carbohydrates and give more room for vegetables that are low calorie, satiating and whose glycemic index is impeccable. '

Follow a rhythm of three meals per day

More power is neat and regular, that is to say organized around three meals a day, possibly supplemented by a snack in the afternoon, the more insulin is harmonious. Avoid: anarchic snacks. And this is even more true when the diabetes is installed.