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Ms. Debian talks about diabetes and diet
How prevalent is diabetes in the UAE or region – what are your firsthand observations of its prevalence?
I have an average of more than two new diabetic patients a week or approximately 50% of my total patients. Type 2 diabetes is the most common. I believe it is nearing epidemic proportions in the region, a result of a greater prevalence of obesity and sedentary lifestyles as well as poor nutritional choices like fast food. We are seeing an increasing number of patients who have no other option but to have gastric band surgery to minimize the impacts of obesity. Many of my patients are UAE nationals with a history of diabetes in the family.
What is the recommended diet for someone with diabetes or susceptible to diabetes?
A low Glycemic Index (GI) diet is ideal to prevent diabetes. In addition to a low glycemic index diet, a well-balanced diet including three main meals (breakfast, lunch and dinner) per day with two light snacks in the middle is recommended.
Managing diabetes with a food plan is about understanding the importance of balanced nutrition and choosing from a variety of food groups throughout the day.
For example, there are many food substitutes to consider which can lower your GI intake. Instead of short grainrice try using long grain basmati brown rice or gluten free variety which has a lower GI index rating. Also instead of consuming white bread (71 GI rating), switch to whole grain bread (46 GI rating). These substitutes taste good and are good for you. Here is a GI guide I provide to my patients.
I often recommend a grain called quinoa to my patients. Quinoa is gluten free (a good thing in the fight against diabetes) and contains more protein than any other grain; an average of 16.2 percent, compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat.
Finally, I think we all know the types of food to avoid or limit, but nonetheless here is a list of foods that contribute most to diabetes and obesity:
- Cheese and sugar: Food items which are rich in sugar components must be avoided such as, jam, canned juice, cookies, pastries, syrup, chocolates, cake and any type of jellies. Further one must even try to avoid the cheese items, butter and margarine.
- Check out the contents of the packed foods before consuming: MSG and soy sauce comes with a huge amount of sodium. A diabetic patient should limit the intake of sodium.
- Fried foodstuffs and salad dressings: Salad dressings like mayonnaise, mustard and avocado are rich in sodium and as such they must be avoided. Boiled food items are much better than the fried foods.
- Refined flours: The most important food that must be avoided during diabetes has to be the refined flours. Try to avoid processed foods, white bread, pretzels, pasta, puffs and pizza.
- Food items that can increase the cholesterol level: One should cut off the food items such as poultry, egg yolks, high fat meat and dairy products etc., from his or her diet plan as they have the potential to increase the blood sugar level.
- Oil and Starchy Vegetables: Limit the intake of hydrogenated oils. Instead you can prefer the olive oil or canola oil.
How is fastfood changing the fight against diabetes?
If I had to identify one major cause for diabetes from a nutritionist point of view it would have to be the increase in fast food consumption in all age groups.Many studies suggest that long term consumption of fast food such as hamburgers, french fries, sugared soft drinks, fried chicken and other high caloric, high fat, processed foods significantly increase the risk of Type 2 diabetes and most of the diseases.
What are some helpful hints when eating out, especially at your favourite fast food shoppe?
It’s easy to consume an entire day’s worth of fat, salt and calories in just one fast food meal. If you have to eat fast food then at least be conscience of what you’re eating – in other words many fast food places provide caloric information for each item on their menu. Look for lower calorie options which range from 300-400 calories with less than 20 grams of fat such as white meats (chicken and fish – not fried) and salads. Here are some simple guidelines to consider when dining out:
- Like everything else the golden rule to follow when eating fast food is moderation, especially if you’re diabetic. Small portions are best. Instead of ordering king size portions order a small hamburger and stay away from the french fries.
- Don’t drink your calories. Choose sugar free drinks or water –a small can of regular soda has 8 teaspoons of sugar!
- Choose grilled or boiled meats such as chicken breast, turkey, lean beef and fish.
- Avoid the ‘extras’ like cheese, chili, mayonnaise, dressing or other sauces. Cheese contains an extra 100 calories per ounce, as well as added fat and sodium.
- Order lots of fruits and vegetables.
- Use your common sense. Things that say fat free still may have a lot of sugar. Also dishes like some Chinese food that seems like healthy choice, but many are deep fried or high in fat and sodium especially in the sauces.
We all love to satisfy our fast food cravings once in a while. You can still do that but make the right choices, stay away from the ‘super size’ and deep fried stuff, and balance your meals out with healthy meals at home or lunchboxes at the office. You can still enjoy yourself and take care of your existing or future diabetes at the same time.
What are other reasons for weight gain (diabetes) other than high caloric foods?
The reasons for weight gain are not only because of what we eat. Stress, lack of sleep,age and slower metabolism, eating just before going to bed, and lack of exercise all contribute to weight gain and potentially lead to diabetes.
People should avoid stress and sleep an average of eight hours per day, and it should be a deep sleep. Sleep at healthy timings 10PM-12AM until 6AM-8AM in the morning because by sleeping late and waking up late you miss the most important meal in the day which is breakfast.Also you generally have lower metabolism and have increased craving for sugar and caffeinated drinks to stay awake during the day.
Avoid eating just before you go to bed. As a general rule you should eat dinner three to four hours before sleeping and only drink water just before bed if necessary. Usually what happens in this region is dinner is the main meal of the day and most people eat it one hour before they go to sleep which sometimes can be as late as 1AM in the morning.
Finally exercise is critical for weight loss and in general improving your health. Physical exercise doesn’t have to be difficult and can be easily added to your everyday life. For example you can take the stairs instead of the elevator or use the treadmill while you’re watching TV.
Léa Débian, Dietician, studied from Saint Joseph University - Beirut. Her major expertise are Evaluate patients for Anti - Aging program, Consult patients pre and post gastric band and balloon surgeries, Prepare and administer weight management program, Prepare a well balanced diet for patients with metabolic syndrome.Click here to read complete profile
