What is Diabetes? Who is at Risk?
“Type 2 diabetes was previously called non–insulin-dependent diabetes mellitus (NIDDM) or adult-onset diabetes. In adults, type 2 diabetes accounts for about 90% to 95% of all diagnosed cases of diabetes. It usually begins as insulin resistance, a disorder in which the cells do not use insulin properly. As the need for insulin rises, the pancreas gradually loses its ability to produce it. Type 2 diabetes is associated with older age, obesity, family history of diabetes, history of gestational diabetes, impaired glucose metabolism, physical inactivity, and race/ethnicity. African Americans, Hispanic/Latino Americans, American Indians, and some Asian Americans and Native Hawaiians or other Pacific Islanders are at particularly high risk for type 2 diabetes and its complications. Type 2 diabetes in children and adolescents, although still rare, is being diagnosed more frequently among American Indians, African Americans, Hispanic/Latino Americans, and Asians/Pacific Islanders.” (CDC, 2011)
Currently the Center for Disease Control and Prevention (CDC) states that the risk of diagnosis of Type 2 Diabetes is 66% percent higher among Hispanics, 87% higher for Mexican-Americans than for non-Hispanic white adults. The CDC predicts that “Hispanic women born in 2000 have a 52.5 percent risk of developing diabetes in their lifetime while Hispanic men have a 45.4 percent risk.” (CDC, 2011)
How do I know if I am at risk?
If you are concerned about your own risk for diagnosis of Type 2 Diabetes, or just want to learn more about how your body uses meals as energy have your blood sugar tested. Recently I had my fasting blood sugar tested, along with two Healthy Kitchens participants. Fasting Glucose can be tested for in the morning before a person eats breakfast. Pre diabetes or impaired glucose is when the fasting glucose level is higher than normal level. This indicates that the body’s response to digesting your dinner is not working properly and you have increased risk of type 2diabetes, heart disease and stroke.
But it’s never too late to prevent diabetes! “Studies have shown that people with pre-diabetes who lose weight and increase their physical activity can prevent or delay type 2 diabetes and in some cases return their blood glucose levels to normal.” (CDC, 2011)
How can I prevent Diabetes?
Get Active and Eat Traditionally!
Traditional diets have kept people healthy for centuries. In the book “The Jungle Effect” and “The Great American Detox” and the documentary films “ Unnatural Causes” and “Supersize me”, have led me to conclude that it is the modern “Standard American Diet” high in saturated fats, Trans-fats, refined sugars and carbohydrates (high glycemic foods) that has led to the high rates of diabetes.
Traditional diets are healthy and often serve to protect against the diseases so rampant in the United States. A traditional Mexican Diet consists of many “Slow Release Foods” .These foods are slowly absorbed into the body; they have a low glycemic index meaning that they do not cause a spike in blood sugar, protecting against diabetes. It is also important to limit the intake of unhealthy fats common in the “Standard American Diet” such as saturated or trans-fat and consumer more healthy fats such as Poly Unsaturated and Monounsaturated Fats. Research shows that many traditional foods and spices such as Nopales, cinnamon, cumin, garlic and cloves, protect against diabetes by stabilizing blood sugar.
Traditional Mexican Diet | Standard American Diet |
High in whole grain, slow release foods with a low glycemic index. Whole corn tortillas, high in calcium and fiber, made from corn that has mixed with lime to make Calcium available for absorption | High in refined foods with High Glycemic Index. Refined corn tortillas (with less than 3g of fiber) |
Natural Snack foods Jicama soaked in lime and chili, crunchy, tasty and high in fiber | Many processed snack foods Fried chips high in Trans and saturated fats |
Natural fats in small amounts. Animal and Vegetable derived fats constitute 10% of diet A small amount of lard from an animal raised foraging. | Fats and oils made in labs. High amounts of Saturated and Trans Fats Packaged lard with hydrogenated oils( Trans-fats) |
The majority of protein from beans, less meat eaten, meat raised to contain healthy fats. Beans high in protein and fiber, or meat from from animals raised free range | Lot of meat! And meat raised in concentrated animal feed operations, which tend to be higher in omega- 6 fatty acids, increasing inflammation and heart disease. |
Fats and oils derived plants and seeds, sun flower seed, avocados | Fats and Oils derived from animals or Highly processed oils |
High in naturally, freshly prepared foods and sauces such as Fresh Salsa | High in highly processed and pre-packaged foods such as Ketchup, loaded with high fructose corn syrup, which recent studies link to rise in obesity rates |
