Any idea why there were 1.5 million new cases of diabetes diagnosed in 2005?
Clue #1: the average American consumes approximately 66 percent of his or her body weight in sugar each year.
Clue #2: 50 percent of all carbohydrates consumed by Americans are simple sugars, predominantly sucrose and high-fructose corn syrup. In order to figure out this dilemma, we first need to know how the cycle works. How do we go from eating simple carbohydrates right into Type 2 diabetes? The best way to understand this cycle is to start from the very basics. So, here we go…
1. Simple vs. complex carbohydrates. Yes, we all know that carbs are not created equal. Simple sugars include table sugar, honey, high-fructose corn syrup, etc. They consist of one to three molecules linked together. Complex carbs are your fruits, vegetables and whole grains. They can be anywhere from hundreds to thousands of molecules linked together. This is where the "glycemic index" comes in. The glycemic index is a ranking system for all carbohydrates. Carbs that break down slowly, releasing glucose gradually into the blood stream, have a low glycemic index. The lower the index number, the slower the digestion and absorption of the sugar. Those carbs with indexes closest to glucose (the form of sugar that is able to direct- ly enter your blood stream) have the highest number.
2. Whether simple or complex, our body will break down the molecules into glucose. Once the carb is glucose it is able to enter the blood stream (hence blood sugar). At this point your pancreas will release a hormone called insulin. This hormone picks up the glucose and pulls it into your body cells. Your cells in turn use the glucose as energy.
3. We need our bodies to work for that glucose! The simpler the carb, the easier it is for our body to turn it into glucose. When it breaks down that easily, one of two things will happen.
a) Our pancreas pumps out insulin, but it tends to get a little behind. There is not enough insulin at one time to pull all the glucose into your cells. So, a whole lot of extra glucose ends up floating around in your blood stream that can’t be used as energy. But our bodies are so efficient that glucose doesn’t just get left floating around. Your adipose (fat) cells don’t need insulin to suck in glucose. Well, you guessed it, this extra glucose goes directly to your fat cells and gets stored there. And to be even more specific, it loves to be stored right around the mid section.
b) Your pancreas is a little over-efficient and pumps out a ton of insulin. The glucose gets pulled out of the blood stream super-fast, so fast that your blood sugar level plummets. You immediately feel very low on energy and you are not craving broccoli. Your body is craving refined sugar (cookies, cup cakes, Twinkies, whatever) in order to quickly increase your blood sugar again. And the vicious cycle continues.
When you consume complex carbs, however, your body will take longer to break them down, making it much easier for your pancreas to gauge the amount of insulin it needs to send out.
4. Whether your body decides to do a) or b) above (or a little of both), it is very stressful for your pancreas and other cells. Various stress hormones are released, causing mood swings and behavioral changes, and over time your poor pancreas just can’t take it any more. Once this hap- pens, it is unable to produce enough insulin at all. And if that’s not enough, your cells are having trouble responding to the insulin it does produce (a.k.a. insulin resistance). This is diabetes, and it is happening earlier and earlier–even in kids as young as 2.
Now that you know how it works, I’ll give you a few tips on how to keep diabetes as far from you and your family as possible. By the way, if you have already been diagnosed with diabetes, you actually can make it better by using these tips as well.
1. If you feel a craving coming on, EXERCISE! The natural endorphins released will stave off that craving. 2. Be a grazer. Remember, eating smaller, healthy meals (with COMPLEX carbs) throughout the day is much easier on your system, and much healthier overall.
3. Drink water. Okay, we’ve talked about this enough…just do it.
4. If the craving hits, eat some fruit. You’ll get the healthy sugar for your craving, plus some added fiber to help you feel satisfied.