Diet Archives - Defying Diabetes

ripe red fresh apples growing on tree in orchard

Chromium is a trace mineral that is vital for the breakdown of carbohydrate, fat and protein, as well as maintaining balanced blood sugar levels.

Mechanisms

One role of chromium is to increase the number of insulin receptors on the surface of cells. Having more receptors means more glucose can move into cells, preventing high blood glucose.

This helps insulin to become more efficient, meaning the body needs less of it to get sugar into cells to produce energy.

Chromium deficiency can therefore increase insulin resistance, potentially influencing the progression of high blood glucose and diabetes.

Remember that insulin resistance always changes, the body can alter how sensitive your cells are to insulin depending on your body’s needs at that given time. Severe insulin resistance is the main characteristic of type 2 diabetes, meaning it may be more applicable to support type 2.

Chromium Rich Foods

Make sure you are eating at least 2 of these daily!

Apples
Green beans
Broccoli
Garlic
Whole wheat bread
Beef and poultry
Grape juice

Chromium picolinate supplements are often ‘recommended’ for people who are prone to insulin resistance. E.g. Type 2 diabetes, gestational diabetes, polycystic ovarian syndrome (PCOS) and pre-diabetes. I always recommend opting for foods rich in specific nutrients first, rather than jumping straight to supplements.

Some research has shown that chromium picolinate supplements can increase the action of insulin, potentially leading to severe hypoglycaemic episodes. Therefore please do not take any chromium supplements if you are taking any form of diabetic medication, always speak to a medical professional first.

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If you liked this post, be sure to checkout Vitamin D Deficiency & Autoimmunity and Leaky Gut Syndrome 101

Diet, Education on Diabetes

Vitamin D Deficiency & Autoimmunity

26th August 202325th August 2023 christinasmithdd

Vitamin D plays many crucial roles in maintaining our health. This includes maintaining bone density, muscle contraction, hormone balance and immunity.

The active form of vitamin D is actually a hormone called calcitriol, which is produced by the kidneys after sunlight hits our skin, or we eat vitamin D through food sources.

Calcitriol binds to vitamin D receptors aiding balanced immune response and appropriate levels of inflammation. This prevents the immune system from attacking its own tissues, known as autoimmunity. Therefore, inadequate levels of vitamin D in the body can increase the risk of developing autoimmune diseases. This includes type 1 diabetes, multiple sclerosis and rheumatoid arthritis.

This is demonstrated across research, if you would like to know more here is a great paper to read.

Preventing Vitamin D deficiency

Spend time outside – 12pm is actually the best time to go outside. At midday the light rays are at the optimum length to efficiently absorb UVB rays to make vitamin D. Get some rays for about 10 minutes before applying suncream. If you have very pale skin limit this time to 5 minutes or less, and if you have darker skin increase the time (to up to 20 minutes) to allow adequate vitamin D synthesis.

Eat vitamin D food sources – Mushrooms are great sources of vitamin D, try and pick mushrooms that have filaments facing vertically. This means they have been exposed to sunlight, allowing them to make vitamin D for us to absorb. Eggs and liver are also good sources.

Supplements – particularly during the winter months when sun exposure is low, I think it is worth taking a vitamin D3 supplement. A dose of 2000IU is a good maintenance level.

Thank you for reading Vitamin D Deficiency & Autoimmunity, please leave a like if you enjoy reading content like this! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Autoimmune diseases 101! and Autoimmune conditions linked with type 1 diabetes

Diet

What I Eat Daily With Type 1 Diabetes

5th August 20235th August 2023 christinasmithdd

I get asked all the time what I eat daily with type 1 diabetes, so here is a normal day of eating for me.

Please remember what I eat is what works for me, my body and my sugar levels. Eating looks different for everyone and you have to eat what works for you! This also is not what I eat everyday, there are of course days where I indulge!

Breakfast

My go-to breakfast is always oats with fruit and a coffee. It literally takes 5 minutes to make, is delicious and is a great balanced meal.

I add peanut butter, raw cacao powder, cinnamon, walnuts and/or chia seeds. I have recently started adding some coconut yogurt on top which is delicious! If my sugar levels are low I add some honey to get them up quickly. I’ll have blueberries, strawberries or raspberries on the side.

Click here for the recipe link

Lunch

If I am at home for lunch I usually make some scrambled eggs with sourdough bread and salad.

I love to add spring onions and sun-dried tomatoes to my eggs and I always have at least 3 handfuls of different coloured vegetables like cucumber, tomato, radish and beetroot to include a variety of nutrients. – This recipe will be posted soon!

On the go, I might make a sandwich or pasta salad, making sure I always have a source of protein and plenty of veggies.

Dinner

Dinner is definitely my most diverse meal, I love cooking and trying different meals in the evening. Recently I have loved cooking salmon so I’ll use this as my example.

For a quick dish I go for garlic, lemon and mustard – This recipe will be posted soon!

My protein sources include chicken, turkey, salmon, occasionally beef and veggie protein sources like beans and lentils.

Snacks

I always carry sugary snacks in case my sugar levels drop low, my favourites are juice boxes, bananas and dried fruit.

Lower carb snacks include, I’ll go for salted popcorn, dark chocolate and mixed nuts.

I drink between 2.5-3L of water and normally 2 coffees per day (sometimes more because I love coffee!).

Thank you for reading What I Eat Daily With Type 1 Diabetes, I hope this helped and answered questions! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Coffee and diabetes and 4 Nutrients for Insulin Sensitivity

Diet, Recipes

Turmeric Latte Recipe

21st January 202320th January 2023 christinasmithdd

Here is a turmeric latte recipe which is delicious and perfect for the winter months! This is also a great coffee alternative if you are looking to cut down on caffeine.

Turmeric and ginger have anti-inflammatory and antioxidant properties, providing many health benefits! Cinnamon adds an earthy flavour, while aiding blood glucose balance by promoting insulin sensitivity.

Serves 1/2

Macros:

Calories: 72
Carbohydrates: 9.6g
of which sugars: 7g
Fibre: 1g
Protein: 1.5g
Fat: 3.5g

Ingredients:

350ml almond or oat milk
1/4 tsp ground turmeric
1/2 tsp vanilla essence
1/4 tsp ground ginger
1/4 tsp ground cinnamon
1 tsp organic honey
Grind of black pepper (which aids the absorption of turmeric!)

Turmeric Latte Method:

1.Put all of the ingredients into either a milk frother or a saucepan.

2. If you are using a saucepan, continuously whisk on gentle heat until the milk is hot.

3. Now pour into your mug.

4. Next, enjoy! 🙂

Thank you for reading the Turmeric Latte Recipe, make sure you give it a go! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Coffee and diabetes and Spiced Pumpkin Cappuccino Cake!

Diet, Education on Diabetes

4 Nutrients for Insulin Sensitivity

24th September 202224th September 2022 christinasmithdd

Here are 4 nutrients that promote insulin sensitivity and blood glucose balance.

Having good insulin sensitivity means glucose can move around the body and be used more efficiently. This reduces your risk of getting type 2 diabetes, and supports your overall health.

* These nutrients ARE NOT ‘cures’ of diabetes, they can be useful in managing glucose levels.

1. Cinnamon

Cinnamon mimics insulin, meaning receptors are more sensitive and glucose can move into cells easily. This helps to prevent hyperglycaemia as less glucose remains in the bloodstream.

It is really easy to get in your diet, sprinkle some cinnamon powder in your porridge, coffee or on toast. Also use either powder or sticks in your recipes. Cinnamon is delicious in asian dishes, jerk chicken and chilli-con carnie!

2. Chromium

Chromium is a mineral linked to glucose homeostasis in the body. It increases the activity of the enzyme tyrosine-kinase which increases the uptake of glucose into cells.

Broccoli, brazil nuts, apples, potatoes and lean meats are all very high in chromium!

3. Berberine

Berberine is a phytochemical present in many plants. It has been shown to increase insulin sensitivity through receptor activity, as well as regulating the amount of insulin secreted from the pancreas (in non-type 1 diabetics).

Herbs that contain berberine include barberry, goldenseal, Oregon grape and turmeric.

4. Omega-3 fatty acids

Omega-3 fatty acids have been seen to amplify insulin sensitivity. This may be due to its structural role in cell membranes and insulin receptors. Omega-3 is also vital for brain and eye health, as well as reducing inflammation.

Have 3-4 portions of oily fish per week (salmon, mackerel, anchovies, sardines and herring). Vegetarian sources include 1 tablespoon of chia seeds, flaxseeds and walnuts.

Thank you for reading 4 Nutrients for Insulin Sensitivity! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Insulin Resistance and Inflammation and 5 ways to reduce your risk of getting Type 2 diabetes

Diet, Education on Diabetes

The Keto Diet and Type 2 diabetes

3rd September 20222nd September 2022 christinasmithdd

The keto diet can help the management of type 2 diabetes. Make sure you have read The Keto Diet 101 before reading the rest of this post!

How eating keto can impact blood glucose

Quite a lot of people living with type 2 are overweight, so eating a high fat diet might seem confusing and unhelpful.

The reason the keto diet can be useful in type 2 is because it causes our body to use our fat stores for energy, rather than glucose.

Eating high fat and reducing carbohydrate intake can help to promote weight loss and regulate blood sugar levels. It is important to distinguish between the types of fat you should be consuming if following the keto diet. Avoid having a diet high in red meat and processed/packaged foods. These foods contain high levels of saturated fat, which we do not want too much of.

Instead, prioritise eating extra virgin olive oil, avocado, nut butters, nuts and seeds and hummus for example.

Things to consider

Eating keto also promotes gluconeogenesis (when the body makes glucose from other sources), and can cause an increase in cortisol in some people. In other words, gluconeogenesis and high cortisol can also cause blood sugar levels to spike.

For this reason, eating keto can make little difference to sugar levels and can leave some people feeling fatigued. While the keto diet can be helpful for some, it is not a ‘cure all’ (no diet is!).

There are other diets that can help to drastically lower blood glucose in type 2 diabetes. This can include increasing high quality fats and proteins, and swapping to lower GI carbohydrates. (I.e. reducing carb intake, but not as drastically as when eating keto).

Trial and error is the best way to figure out what dietary model suits you best. Some people living with type 2 love the keto diet and reap the benefits. So giving it a go may be worth it.

If you have been diagnosed with pre-diabetes or type 2 diabetes, changing your diet is vital for your health and the management of your blood glucose levels. So chat to your doctor and see a nutritionist if you can. This is the best way to figure out which diet is best for you, and it is a decision you need to make.

Thank you so much for reading The Keto Diet and Type 2 diabetes! I hope you found this useful and it answered some of your questions! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Gluten – what is the big deal? and How to remove gluten from your diet

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Diet, Education on Diabetes

The Keto Diet 101

27th August 202225th August 2022 christinasmithdd

The Keto Diet is very popular at the moment, with people trying it for quick weight loss or the management of different diseases.

There is lots to know about this diet so I am writing multiple posts to provide you with everything you need to know!

What is the Keto Diet

The Keto Diet is when fat is the main food group consumed. Roughly 75% of calories consumed are from fat, 20% from protein, and only 5% from carbohydrates.

After a few days of eating keto, our body enters a state called ketosis. Ketosis is when our body is using fat as our main energy source, rather than carbohydrates. We begin to use ketones rather than glucose at a cellular level.

Our body also increases gluconeogeneis, which is when glucose is created from other sources (such as fat and protein).

Most people experience some symptoms for the first few days of eating keto. This can include fatigue, brain fog, cravings and GI symptoms. This is important to know if try eating keto.

Potential benefits

Weight loss – eating keto can cause rapid weight loss. This is because we carry less water when we consume less carbohydrates. Furthermore, the body starts to use up our fat stores for energy.
Increasing brain function – The brain can use ketones more efficiently which can decrease brain fog, fatigue and increase concentration for some people.
Management of some diseases – Research has shown the keto diet can help to manage childhood epilepsy and type 2 diabetes (more to come on this on another post). Some research has also demonstrated benefits in some cancers, but more research is needed for us to know for sure.

Potential cons

Nutritional deficiencies – Removing carbohydrates for a long time can result in B vitamin and fibre deficiency. This can cause problems such as fatigue, brain fog, constipation, some skin conditions and many more.
Increasing ‘bad’ cholesterol – Some people turn to consuming more red meat and processed foods. These foods can increase our LDL cholesterol, potentially increasing the risk of atherosclerosis and heart disease.
Impacting kidney function, bone density and potentially increasing the risk of some cancers – This is also linked to food choices when eating keto. Eating a lot of processed foods and meats can be very detrimental to our health.
It’s hard to follow – It obviously takes a lot of will power to consistently eat keto. It can also limit socialising as most restaurants do not cater for the keto diet.
It’s not for everyone – There are people who swear by it, but not everyone feels the benefits of keto! No diet is a miracle cure for everyone, always remember that.

Before making any drastic decisions about your diet, always talk to a nutritionist and/or doctor. They will help you to weigh the pros and cons, and to ultimately make the best decision for your health.

Thank you for reading my Keto Diet 101, keep an eye out for more posts about this topic! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Diabulimia 101! and Insulin Resistance and Inflammation

man in white shirt suffering from a stomach pain

Diet, Education on Diabetes

Leaky Gut Syndrome 101

30th July 202224th July 2022 christinasmithdd

Leaky gut syndrome is a hypothetical condition with symptoms being extremely common. Leaky gut can often cause a myriad of symptoms in the gut and across the body.

What is it?

The intestines have a barrier made up of cells which separates the lining of the gut and the bloodstream. Normally this layer of cells are tightly packed together, so we only absorb nutrients and not harmful substances.

Leaky gut syndrome is when the tight junctions between cells become loose, increasing absorption of harmful substances. This can result in toxins and bacteria leaking into the bloodstream, creating inflammation and symptoms across the body.

Symptoms can include:

Diarrhoea/constipation
Bloating
Cramping
Excessive flatulence
Brain fog
Headaches
Fatigue
Joint/muscle pain
Skin conditions e.g. acne and eczema

Due to such a variety of symptoms, people often do not know they have leaky gut.

Consequences of leaky gut syndrome

Inflammation created by leaky gut can be associated with:

Irritable bowel syndrome (IBS)
Inflammatory bowel disease (Crohn’s and ulcerative colitis)
Coeliac disease
Rheumatoid arthritis
Alzheimer’s disease
Depression
Obesity
Autoimmune conditions (e.g. Type 1 diabetes, Grave’s disease etc)

Preventing leaky gut syndrome

The following can be associated with leaky gut:

Antibiotic use
Certain medications (PPI’s)
Chronic stress
Alcohol
Environmental toxin exposure
Gluten consumption
Dysbiosis (overgrowth of bad bacteria in the gut)
Nutrient deficiencies

The following steps can help to decrease the risk of getting leaky gut:

1.Remove foods that can trigger inflammation. This can include going gluten-free, decreasing alcohol and caffeine consumption.

fermented foods - preventing leaky gut syndrome

2. Replace essential nutrients needed to support digestive health. This can be achieved by increasing fibre and prebiotic foods (garlic, onion, leek, asparagus, banana) to support digestion, absorption and elimination.

3. Reinoculate the gut with beneficial bacteria. Consuming fermented foods such as kimchi, kombucha and sauerkraut and/or taking a prebiotic supplement can help to reinoculate the gut.

4. Repair the gut by consuming vital nutrients needed for the intestinal barrier. Increasing fresh fruit and vegetables for vitamins, minerals and phytochemicals can help to increase nutrients for the intestinal barrier.

5. Rebalance and decrease stress load. Chronic stress can decrease blood flow to the gut, linking to leaky gut. Use breathing techniques and relaxation methods to aid stress relief.

Thank you for reading Leaky Gut Syndrome 101! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Oxidative Stress 101 and Metabolic syndrome 101!

Diet, Education on Diabetes

Coffee and diabetes

16th April 202214th April 2022 christinasmithdd

Drinking coffee has a big potential to impact glucose control. The impact depends on a variety of factors, like the type of coffee you’re drinking, your genetics and time of day.

Keep reading to see how drinking caffeine might be impacting your levels and how to minimise this!

Caffeine and sugar levels

Caffeine can make it harder for some people to keep sugar levels stable.

This is because caffeine causes adrenaline to spike, which can raise blood glucose and decrease insulin sensitivity. This means caffeine can make it harder for glucose to move into cells.

This response is varied across individuals, some people are extremely sensitive to the side of effects of caffeine and struggle to control sugar levels. It is worth keeping a close eye on sugar levels when drinking coffee so you can make the right adjustments.

Benefits of drinking coffee

Nutrients – Coffee contains polyphenols which is an important antioxidant in preventing inflammation and chronic illnesses. Good quality coffee also contain magnesium which is vital for relaxation and the uptake of glucose into cells.
It may be beneficial to heart health – studies have shown coffee drinkers are at less risk of getting clots, arrhythmia, heart failure and strokes.
Coffee is delicious – looking forward to having one or two coffees a day is absolutely fine!

Cons of drinking coffee

Milk and syrups – takeout coffees that are mostly milk and sugar are far from ideal. The high content of sugar completely removes the benefits of coffee. So remember to save these drinks for the occasion.
Getting hooked on caffeine – we don’t want to start relying on caffeine to get through our daily lives. Drinking too much coffee can also impact quality of sleep, which creates more risk of health problems.
Poor sources of coffee can contain harmful chemicals. Cheap instant coffee contain pesticides and preservatives. It might be worth going for more expensive coffees and organic brands.

Good quality coffee brands to check out:

Lifeboost Dark Roast Coffee
Bulletproof The Original
Kicking Horse Coffee “Kick Ass”
Equal Exchange Organic
The Organic Coffee Co. Ground

To summarise, if you’re a coffee drinker try to drink one or two cups of good quality coffee and avoid sugars, syrups and lots of milk. Also try to stop drinking coffee at around 3pm so it doesn’t impact sleep.

Thank you for reading coffee and diabetes. Be sure to subscribe and follow me on Instagram!

If you liked this post be sure to check out Is stress making your glucose levels impossible to control? and 5 ways to reduce your risk of getting Type 2 diabetes

Diet, Education on Diabetes

Is ‘diabetic’ chocolate really healthier?

20th November 202110th November 2021 christinasmithdd

While the concept of ‘diabetic’ chocolate is thoughtful, it can actually do more harm than good.

When I was younger I mainly got given ‘diabetic’ chocolate, particularly at Christmas and Easter time and all I can remember is feeling left out and that it tastes horrible!

So from my own experience and research, lets look into why ‘diabetic’ or sugar free chocolate is not any better for you than normal chocolate.

What is ‘diabetic ‘ chocolate?

This is essentially when a product has very little carbohydrate or sugar in it, which makes it ‘appropriate’ for those living with diabetes.

These products were created to help people manage diabetes while allowing some room for chocolate and treats. However, research soon exposed the loop wholes in these products, including inaccurate health promises.

In fact, labelling a product as ‘diabetic’ is now against the law. This is because research has shown absolutely no benefit in consuming diabetic chocolate over normal chocolate, and showing it can actually cause more damage to the body.

Why is it detrimental?

Diabetic chocolate may be low in sugar, but it is still high in fat, calories and additives. Sugar is replaced with artificial sweeteners such as aspartame, which can have some nasty effects in the body.

The artificial sweeteners and additives can cause severe stomach upset, including bloating, nausea, vomiting and diarrhoea. Furthermore, additives can still actually cause blood sugar spikes and increase insulin resistance. The theory behind this states that artificial sweeteners closely resemble glucose, which confuses the body into thinking blood glucose is high, when in fact it is not. This process is linked to worsening insulin resistance.

Finally, it just doesn’t taste the same and can cause people living with diabetes to feel left out.

Opt for this instead

My simple advise is to just have normal chocolate and treats when you fancy them. Of course have chocolate on the occasion and use carb counting to keep your levels in range.

All products have the carb and sugar content listed on the packaging, so use it! Also have your treats while staying active. I like to go for a nice post-meal walk with family and friends to keep my levels balanced. It is possible to eat ‘like a normal person’ while living with diabetes, it just takes some extra time and planning.

Never let living with diabetes stop you from having fun, just be mindful and learn about your body. Tell the people around you what you need, whether thats asking them to walk with you, or simply educating them about what diabetics can eat (which is anything with the correct prep!).

Lastly, tell your family members to get you normal chocolate on special occasions. I am sure they would much rather get you something you like! 🙂

Thank you for reading Is ‘diabetic chocolate’ really healthier? I hope you found this useful and informative! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out How to handle a hypo mid-workout! and 5 Minute Healthy Chocolate Dessert!