Author: Chantelle van der MerweRegistered Dietician (SA) PG Dip Diabetes Management (UK) . All about simplifying and individualizing nutritional therapy for diabetes management HbA1c, or glycosylated hemoglobin, is a laboratory test that measures the average blood sugar level over the past two to three months. It is a valuable tool in the management of diabetes because it provides an indication of how well blood sugar levels have been controlled over time. The test measures the percentage of hemoglobin in the blood that has glucose attached to it.
For most non-pregnant adults with diabetes, the HbA1c target is below 7%. However, the target may be more stringent or less stringent depending on the individual's age, health status, and other factors. It is essential to discuss your HbA1c target with your doctor and work together to determine what is appropriate for you. Regular monitoring of HbA1c is important for people with diabetes to ensure that their blood sugar levels are well controlled. For individuals who are able to maintain their blood sugar levels within the target range, monitoring every six months may be sufficient. However, if blood sugar levels are not well controlled, more frequent monitoring may be required, such as every three months. Achieving an HbA1c target below 7% can significantly reduce the risk of developing diabetes-related complications. These complications include nerve damage, kidney damage, and eye damage. By maintaining good blood sugar control, individuals with diabetes can reduce their risk of developing these complications and improve their overall health and well-being. It is important to remember that achieving an HbA1c target can be challenging and may require changes in diet, exercise, and medication. It is essential to work with your healthcare team to develop a plan that is tailored to your individual needs and circumstances. Regular monitoring, open communication with your doctor, and a commitment to self-care can help you achieve your HbA1c target and improve your overall health.
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Author: Chantelle van der MerweRegistered Dietician (SA) PG Dip Diabetes Management (UK) . All about simplifying and individualizing nutritional therapy for diabetes management Vegetables are an essential part of a healthy diet, including diets managing diabetes. They are loaded with nutrients, can be low in calories (lower carbohydrate vegetables), and high in fiber, which can help control blood sugar levels. However, not all vegetables are created equal when it comes to their impact on blood sugar.
Lower carbohydrate vegetables have the least effect on blood sugar levels. These include artichokes, asparagus, broccoli, baby marrow, bean sprouts, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, green beans, lettuce, leeks, morogo, mushrooms, onions, patty pans, peppers, radishes, snap peas, spinach, turnips, and tomatoes. These vegetables are low in carbohydrates and high in fiber, which makes them an ideal food for people with diabetes. But how much of these vegetables should you eat? Try to fill half of your plate with non-starchy vegetables. This not only helps increase fiber intake but also provides a variety of nutrients that are essential for maintaining good health. Fiber is a crucial nutrient for people with diabetes, as it helps control blood sugar levels by slowing down your digestion rate and thus the absorption of sugar in the bloodstream, thereby limiting blood glucose spikes. It also plays a vital role in heart and digestive health. Unfortunately, having diabetes increases your risk for several other chronic diseases. A diet rich in vegetables can help reduce your risk for developing additional chronic diseases. Eating a diet rich in vegetables can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, enhance cognitive function, improve immune function, lower the risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables such as green leafy vegetables may even promote weight loss. So get those veggies in! Incorporating more lower carbohydrate vegetables into your diet can have a significant impact on your health, especially if you have diabetes. These vegetables are high in fiber, low in calories, and loaded with nutrients that can help control blood sugar levels, reduce the risk of chronic diseases, and promote overall health and wellbeing. Remember to fill up half of your plate with non-starchy vegetables and enjoy the many benefits that they offer. Author: Chantelle van der MerweRegistered Dietician (SA) PG Dip Diabetes Management (UK) . Saving those with diabetes one post at a time, from fake diabetes treatment quacks! We all know that brown bread is considered a healthier choice than white bread, thanks to its high fiber content. However, there is a common misconception that just because brown bread is healthier, we can eat more of it in a single sitting. This is simply not true, as the quantity of carbohydrates is just as important as their quality.
While brown bread is indeed healthier, the carbohydrate content between a slice of white bread and brown bread can be quite similar. The key difference is that white bread can cause a rapid spike in blood sugar levels due to its lower fiber content. Therefore, it's often recommended to limit your bread portions to no more than two slices per meal, regardless of whether it's brown or white bread. It's essential to monitor your blood sugar levels after eating, as everyone responds differently. If your levels are too high after two hours, try reducing your starch portion the next time and opt for one slice instead of two. Pay attention to your body and how it reacts to different types and amounts of carbohydrates. To build a healthy meal, pair protein, heart healthy fats and other high fiber options such as vegetables with your toast. Pair it with eggs and side veggies such as tomatoes and spinach or other low-carb vegetables. Adding healthy fats like avocado or peanut butter on your toast can also make it more nutritious and satisfying. By being mindful of the quantity and quality of carbohydrates you consume and incorporating other nutrient-dense foods into your meals, you can maintain healthy blood sugar levels and achieve a balanced diet. Don't fall for the myth that brown bread means you can eat more of it – moderation is key. Continue to monitor your blood sugars, this may require some trial and error to find your "perfect match". And, yes, of course your registered dietitian can guide on this if you feel you're just not getting your blood sugar levels optimized. Author: Chantelle van der MerweRegistered Dietician (SA) PG Dip Diabetes Management (UK) . Passionate about practical nutrition therapy solutions. Fiber, glorious fiber! It's a vital dietary component that can benefit so many aspects of our health. From cardiovascular health to digestive health, fiber has so many benefits that it's no wonder why I spend a good couple of minutes reiterating the importance of fiber to all of my clients. It's one of my secret weapons in helping people achieve their health goals, but sharing is caring, so let's dive into why fiber is so important!
One of the biggest benefits of fiber is its ability to regulate blood sugar and insulin levels. When we eat carbohydrates, they are broken down into glucose (sugar) and absorbed into the bloodstream. Naturally blood sugar levels will rise, which triggers the release of insulin from the pancreas. Insulin is a hormone that helps our cells absorb glucose from the bloodstream and use it for energy. However, when we eat too many carbohydrates (especially refined carbohydrates), our bodies can become resistant to insulin. Insulin resistance means that the cells in your body are not responding to insulin (the key to opening your cells) and thus not absorbing glucose out of the blood as effectively, this can lead to high blood sugar levels and eventually type 2 diabetes over the long run. This is where fiber comes in. When we eat fiber-rich foods, they slow down the absorption of glucose into the bloodstream. This means that our blood sugar levels don't spike as high, and subsequently, our insulin levels don't spike as high either. Over time, this can help improve insulin sensitivity, reduce inflammation, and prevent chronic diseases like type 2 diabetes. So, how can you incorporate more fiber into your diet? The first step is to include a fiber source with each meal. This will help regulate blood sugar levels and keep you feeling fuller for longer. Some high-fiber foods to consider include:
It is still important to control your carbohydrate portions, regardless of how high in fiber the food is. Your registered dietitian can guide you on appropriate carbohydrate portions for you to ensure optimal blood glucose regulation. Remember individualization with nutrition recommendations is key! Incorporating more fiber into your diet may take some getting used to, but it's well worth the effort. Not only will it help regulate blood sugar and insulin levels, but it can also improve digestive health, reduce inflammation, and support overall health and wellness. Remember, the goal is to make small, sustainable changes that will help you achieve your health goals in the long run. So start small, and gradually increase your fiber intake over time. Your body will thank you for it! Author: Chantelle van der MerweRegistered Dietician (SA) PG Dip Diabetes Management (UK) . Passionate about helping clients achieve type 2 diabetes remission! Are you one of the millions of people living with Type 2 Diabetes and wondering if remission is possible? Good news! You have a chance to achieve remission with the right lifestyle changes. Studies show that specific modifications to your lifestyle can put your Type 2 Diabetes "to sleep" and eliminate the need for oral anti-diabetic medications. Maintaining healthy habits can help you manage your blood sugar levels, but time is of the essence. The longer your blood glucose levels remain uncontrolled, the less likely you are to achieve remission.
There is no magic pill, and it requires dedication and effort on your part. But with a good support system in place, you can stay motivated throughout your journey. I will assist you step by step with a scientifically proven program. Several factors influence your chances of achieving Type 2 Diabetes remission, including:
It's essential to understand the difference between cure and remission when it comes to Type 2 Diabetes. Unfortunately, there is currently no cure for Type 2 Diabetes, which means it cannot be entirely eliminated from your body. However, it is possible to achieve remission by making significant healthy lifestyle changes, which can help manage your blood sugar levels for an extended period without medication. When you achieve remission, it means that your diabetes is under control, and your blood sugar levels are within a healthy range. This allows you to stop taking medication, but you must maintain healthy habits to keep your blood sugar levels in check. If you revert to old habits, your blood sugar levels will rise again, and you may need to resume medication to manage your diabetes. Achieving remission from Type 2 Diabetes is a significant accomplishment and can significantly improve your quality of life. By maintaining healthy habits such as regular exercise, healthy eating, and weight management, you can increase your chances of achieving and maintaining remission. While it may not be a complete cure, remission is an achievable and realistic goal that can help you live a healthier, happier life. Again, maintaining healthy habits can help you manage your blood sugar levels, but time is of the essence. The longer your blood glucose levels remain uncontrolled, the less likely you are to achieve remission. Don't fall victim: Why It's Crucial to Seek Diabetes Nutrition Advice from a Registered Dietitian4/25/2023 Author: Chantelle van der MerweRegistered Dietician (SA) PG Dip Diabetes Management (UK) . Saving those with diabetes one post at a time, from fake diabetes treatment quacks! There is nothing that infuriates me more than “hogwash, quackery” info out there given by non-registered individuals, taking advantage of vulnerable desperate persons who are trying to manage their diabetes better and who grasp at every last empty promise.
As someone living with diabetes, you are likely bombarded with various pieces of advice and recommendations for managing your condition. With the abundance of information available online and in social media, it can be challenging to determine what is legitimate and what is not. One thing that can make the situation worse is non-registered individuals peddling their own treatments and concoctions to vulnerable people. This type of misinformation and quackery can not only be frustrating, but it can also be dangerous, especially when it comes to managing a chronic condition like diabetes. That's why it's important to seek advice and guidance from registered healthcare professionals, such as registered dietitians. In South Africa, for example, dietitians must be registered with the Health Professions Council of South Africa (HPCSA) to practice legally. Being registered with a professional council means that dietitians clinical practices are regulated (like your GP) and they are required to attend continuous professional development courses every year. This ensures that they are up-to-date with the latest evidence-based practices and guidelines. As a result, they are better equipped to provide accurate and safe medical nutrition advice. What does this mean for you as a person living with diabetes? It means that you can trust the advice and recommendations provided by registered dietitians. It also means that you have recourse in case you encounter an unethical or unprofessional dietitian. If you have any concerns about the practice of a registered dietitian, you can report them to the HPCSA. The council will investigate the matter and take disciplinary action if necessary. This level of accountability and regulation is not available with non-registered individuals, meaning you’ll have a much harder time holding them liable and reporting them to a council. So, when it comes to managing your diabetes, it's crucial to seek advice from trusted healthcare professionals. Registered dietitians are one such group of professionals who can provide you with accurate and reliable medical nutrition advice. Remember to always verify the qualifications of the person providing you with advice and seek professional help when needed. Author: Chantelle van der MerweRegistered Dietician (SA) PG Dip Diabetes Management (UK) . Prevention is better than cure Have you taken the IDF Diabetes online risk assessment? If not, it might be worth considering taking it. It's a quick and easy way to determine your risk of developing type 2 diabetes in the next 10 years. The International Diabetes Federation (IDF) developed the IDF type 2 diabetes online diabetes risk assessment, which uses the Finnish Diabetes Risk Score. It asks you a few questions about your age, sex, family history of diabetes, physical activity level, diet, and other lifestyle factors to determine your risk. The good news is that taking the test is simple and straightforward. FIND OUT YOUR RISK: You can find a link to the IDF online risk assessment below. Once you click on the link, you will be taken to a webpage where you can fill out the questionnaire. It only takes a few minutes to complete, and you'll get your results right away. So, what's your score? Don't worry, there's no judgment here! It's important to know your risk so you can take steps to reduce it. If your results indicate that you're at high risk for developing type 2 diabetes, it's important to speak with your doctor to develop a plan to reduce your risk. Some simple lifestyle changes can make a big difference in reducing your risk. For example, maintaining a healthy weight through a balanced diet and regular exercise can help prevent type 2 diabetes. Additionally, reducing your intake of processed foods and sugar-sweetened beverages can also lower your risk. Remember, taking the IDF Diabetes online risk assessment is just the first step in managing your risk of developing type 2 diabetes. By making positive changes to your lifestyle, you can reduce your risk and improve your overall health and well-being. So, take the test, and let us know your results in the comments below. We're here to help! Author: Chantelle van der MerweRegistered Dietitian (SA) PG Dip Diabetes Management (UK) . Saving those with diabetes one post at a time, from fake diabetes treatment quacks! Did you know that certain risk factors can increase your chances of developing type 2 diabetes? It's important to be aware of these risk factors so you can take proactive steps to minimize your risk. Here are some of the most common risk factors:
While having these risk factors doesn't guarantee that you'll develop type 2 diabetes, it's important to be proactive about managing your health. You can minimize your risk by adopting a healthy lifestyle, which includes regular exercise, maintaining a healthy weight, and eating a balanced diet. Additionally, if you have any of the pre-existing conditions listed above, it's important to work with your healthcare provider to manage them effectively and reduce your risk of developing type 2 diabetes. Don't wait until it's too late - take control of your health and be proactive about reducing your risk for type 2 diabetes. Author: Chantelle van der MerweRegistered Dietitian (SA) PG Dip Diabetes Management (UK) . Saving those with diabetes one post at a time, from fake diabetes treatment quacks! Are you concerned about your risk for Type 2 Diabetes? Perhaps you’ve heard someone say, “I don’t eat sugar, so I can’t have diabetes, right?” Unfortunately, that’s not entirely true. While sugary foods do contribute to high blood sugar levels, it’s not just the sweet stuff that can wreak havoc on your body. Savoury carbohydrates and sugary carbohydrates, consumed in excess are not great for managing your blood sugar levels.
But don't panic - this doesn't mean you have to eliminate all carbohydrates from your diet. In fact, whole grain carbohydrates have a place in a healthy balanced diet. The key is to control your portion sizes and consult with a registered dietitian to help you create a meal plan that meets your individual needs. It's important to remember that an unhealthy diet is one of the major contributing factors to the development of Type 2 Diabetes. This means it's not just about avoiding refined and processed carbohydrates, but also about incorporating minimally processed foods and consuming adequate amounts of fruits, vegetables, whole grains, lean proteins, and heart-healthy fats. Aside from diet, several other factors also increase your risk for developing Type 2 Diabetes. These include physical inactivity, being overweight, and smoking. It’s important to take a holistic approach to diabetes prevention and management, addressing all of these factors in your lifestyle. So, if you're concerned about your own risk for diabetes, it’s important to make an appointment with a healthcare professional and registered dietitian to discuss your options for a healthy lifestyle. With the right tools and support, you can take control of your health and prevent diabetes from taking hold. Don't wait until it's too late - take action now to protect your health and wellbeing. Author: Chantelle van der MerweRegistered Dietitian (SA) PG Dip Diabetes Management (UK) . Saving those with diabetes one post at a time, from fake diabetes treatment quacks! Are you struggling to keep your blood sugar levels in check? One of the most effective ways to manage diabetes is to watch what you eat. While carbohydrates are part of a healthy diet, it's important to choose wisely and avoid those that can sabotage your efforts.
In this blog post, we'll focus on the worst offenders - refined and processed carbohydrates. These culprits are often found in pre-packaged foods, foods come in "pakkies" , "sakkies" and "boksies" :) These are the foods that are typically low in fiber and high in hidden sugars. This is why it's crucial to read labels and be aware of what you're buying. Don't rely on gimmicky words like "vegan," "gluten-free," or "organic" to determine if a food is healthy or sugar-free. Chips, crisps, and "simbas" are just some of the common culprits. They may be tempting, but they are loaded with unhealthy fats and high in calories. Similarly, sugary drinks like soda and fruit juice can quickly raise your blood sugar levels and contribute to unhealthy weight gain. Other processed foods to watch out for include sugary snacks, white bread, shop-bought sauces, and flavored yogurts. Be mindful of what you're consuming and to opt for whole, unprocessed foods as often as possible. By doing so, you can help regulate your blood sugar levels and improve your overall health. It's easy to be tricked by marketing buzzwords, but remember that you have the power to make informed choices about what you eat. By minimizing your intake of refined, processed carbohydrates, you'll be well on your way to better managing your diabetes and living a healthier life. TOP TIP: Make sure most of your shopping cart is filled with less processed foods, such as vegetables, fruits, dairy products (including eggs), lean meats and whole grain breads. The less processed foods are typically found on the outer perimeter of the grocery store. Reduce your shopping cart content from being filled with convenience, processed foods generally found in the isles in the middle of the store. Have you ever been surprised by the amount of added sugars in a food? Let us know in the comments below. And don't forget to share this post with anyone who could benefit from these tips! |
Chantelle vd Merwe RD (SA)
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