Diabetes affects how your body converts the food we eat into energy. Most of the food you eat is broken down into glucose (sugar), which is then released into your bloodstream.
Normally, when your blood sugar goes up, your pancreas reacts by releasing a hormone called insulin. The role of insulin is to control blood sugar. It does this by allowing the glucose to enter the body’s cells and be used to provide energy. However, if you have diabetes, not enough insulin is released from the pancreas to counteract a raised blood sugar.
There are two types of diabetes: type 1 and type 2
Type 1 diabetes is an autoimmune disease and is genetic. People who have type 1 diabetes produce little or no insulin.
Type 2 diabetes is developed over many years. People with type 2 diabetes don’t use their insulin efficiently (insulin resistance) and also don’t produce enough insulin (insulin deficiency).
There are several lifestyle factors that contribute towards the development of type 2 diabetes. Some examples include being overweight, diet, and not exercising enough.
The development of insulin resistance typically increases insulin production so your body can maintain healthy blood sugar levels. Raised levels of insulin can result in weight gain, which, in turn, makes insulin resistance worse.
How can you manage your weight if you have diabetes?
- Become more active: make sure to increase your physical activity. An easy way to do this would be to go for a 30-minute walk during your lunch break each day so you can get a break from sitting down at work all day.
- Plan meals and don’t skip breakfast: skipping breakfast can potentially lead to overeating later in the day, which can disrupt weight loss plans and cause fluctuation of blood sugar levels. People who eat breakfast may also have more energy to stay more active throughout the day. All meals should include fiber-rich, healthy carbohydrates, such as whole grains, fruits, and low-fat dairy, to help keep blood sugar levels in check.
- Cut calories: Eating too many calories and too much fat can raise blood glucose levels. Cutting back on calories is key to losing weight.
- Eat more fiber: Cutting calories isn’t always easy, especially if you’re hungry shortly after you finish your meal. Enter fiber – your body can’t break down this plant-based carbohydrate, so it slows the digestion process as it moves through your system, which helps control blood sugar levels. Foods that are high in fiber tend to be lower in calories, so you can eat a larger volume than other foods for the same number of calories. Since they take longer to eat and digest, they can help you feel fuller for longer.
Bibliography:
https://www.cdc.gov/diabetes/ basics/diabetes.html
https://www.mayoclinic.org/ diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193
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