Preventing Type 2 Diabetes
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Transcript Preventing Type 2 Diabetes
Preventing Type 2 Diabetes
Presented by:
Cindy Sass, RD, CDE
Registered Dietitian, Certified Diabetes Educator
Nov. 12, 2013
The Blood Sugar Blues
In 2009 2.4 million Canadians had type 2
diabetes.
Numbers are predicted to climb to 3.7
million by 2019 .
Porrly controlled Diabetes can lead to
heart attack, stroke, kidney failure,
blindness, nerve damage, and
amputations.
Over 40% of people with diabetes don’t
know they have it.
The Gathering Storm
What worries experts the most are the
estimated 4 million people who have
“pre-diabetes”.
Pre-diabetes is the term that is used to
describe people who’s blood sugar is
higher than normal, but not high enough
to be called diabetes.
Most of them don’t know they have it.
The Gathering storm cont’d
Between a third and
a half of people with
pre-diabetes will
develop diabetes.
Pre-diabetes in itself
is a risk factor for
heart disease (1 ½
times increased
risk).
Do You Have Pre-diabetes?
Fasting blood sugar
(12 hour fast) of
6.1 – 6.9 mmol/L.
Previously called
Impaired glucose
tolerance or
Impaired fasting
glucose.
Diabetes
7.0 mmol/L or higher
Pre-Diabetes
6.1 mmol/L or higher
Normal
Below 6.1 mmol/L
What’s Your Risk ?
Your risk is higher if you:
Are age 40 or over.
Are overweight.
Have a parent, brother or sister with diabetes.
Are of Aboriginal, Hispanic, Asian, South Asian, or
African descent.
Have high blood pressure (above 140/90).
Have low HDL cholesterol (< 1.0 mmol/L for men, <
1.30 mmol/L for women).
Have had diabetes when pregnant or gave birth to a
large baby (over 9 lbs).
Are active fewer than 3 times a week.
Diabetes can be delayed or
prevented!
Research studies
done over the past
decade have
demonstrated that
you can prevent or
delay diabetes even
if you have prediabetes.
How?
Lifestyle changes
Food intake:
lower calorie,
low fat
low saturated fat
high fibre (25-50 grams)
150 minutes of moderate intensity physical
activity per week
Resulted in a 5% reduction in body weight
Diabetes Prevention Program
Results
Diet and exercise lowered the risk of
diabetes by 58%.
The results showed:
Small changes work.
A modest amount of weight loss (5%) and
exercise (30 min/day) was enough.
Don’t Weight
Weight loss is key.
4 out of 5 Canadians with type 2 diabetes are
overweight.
In type 2 diabetes the body’s cells become
resistant to the hormone insulin.
The consequences of insulin resistance are
not healthy:
It may cause high blood pressure
High triglycerides
Inflammation in the blood vessels.
Don’t Weight cont’d
When insulin is not doing its job, blood
glucose levels start to climb.
The pancreas secretes more insulin to
keep up, gradually the pancreas tires
out.
This is when blood sugar levels rise into
the diabetic range.
Losing weight and exercising helps
insulin work better.
How to lose weight?
Build your diet
around vegetables,
whole grains, lean
meat, fish, legumes
and low fat dairy.
Eat regular meals.
Be aware of
portions.
Move more.
Beyond Weight Loss
Weight loss is a slam dunk in keeping
diabetes at bay.
Even without weight loss, overweight
people can reduce their risk if they eat
healthy, stay active and don’t smoke.
Beyond Weight Loss - smoking
Smokers have a
higher risk of
developing diabetes
Beyond Weight Loss - Exercise
Half an hour of brisk
walking or similar
aerobic activity
lowers the risk.
Beyond Weight Loss – Good Fats
Using
polyunsaturated oils
(vegetable oils, nuts,
salad dressing) and
less saturated fats
(meat, cheese,
butter) and less
Trans fat (muffins,
donuts) lowered the
risk.
Beyond Weight Loss- Good Carbs
Risk is lower in people who
consume more whole grains rich in fibre and magnesium.
People with diabetes who have
a high fibre diet have better
outcomes.
Aim for 25-50 grams of fibre a
day. (CDA handout)
Beyond weight loss -Glycemic Index
Replace food high
on the glycemic
index with foods low
on the glycemic
index. ( see CDA
handout)
Sweet potato instead
of regular potato
Pumpernickel bread
instead of white
bread
Oatmeal instead of
rice krispies
Beyond Weight Loss – Alcohol
Women who had as little as ½ drink a
day had a lower risk of diabetes than
non-drinkers.
Men who had one or two drinks a day
have a lower risk than men who drink
less often.
Heavy drinking may increase diabetes
risk.
Beyond Weight Loss - Coffee
Women or Men who
drank 4 – 5 cups of
regular coffee a day
had a 30% lower risk
than those who almost
never drank coffee.
Don’t add cream or
sugar, use milk and try
cinnamon vs. sugar.
Beyond Weight Loss – Processed
Meats
Women or Men who
ate bacon, hot dogs
or sausage at least 5
times a week had a
90% higher risk
(women), 40%
higher risk (men) of
developing diabetes.
Beyond Weight Loss – Dietary
Advanced Glycation Endpoints
Thermal food processing at very high
temperatures, such as frying, broiling
and grilling, results in formation of dietary
advanced glycation endproducts.
These endproducts can affect how your
body uses insulin.
Cook food at low temperatures,
preferably in liquid to avoid dAGE’s.
Sugary drinks
Drinking one
sugary drink a day
increased
diabetes risk by
15%.
Drinking 2 per
day, increased
risk by 26%.
Sugar
Reduce your intake of
added sugars
Women should limit their
intake to 5 tsp./day (25
grams of sugar)
Look at labels
Don’t worry about the
sugar in whole fruits
In nature, sugar almost
always comes packaged
with fibre which slows its
absorption and gives you
a sense of satiety before
you have consumed too
much.
That’s why you are better
off eating the fruit than
drinking the juice.
Get Tested
Most people with pre-diabetes don’t
know they have it.
The only way to figure out is to get your
blood sugar tested.
Everyone 40 years or older should have
their blood sugar tested at least every
three years.
Get Tested
If your results come back in the PreDiabetic range:
Cut food portions by 1/3
Move at least 30 minutes a day
If you are overweight, lose 5 - 10 lbs
Being aggressive makes a difference!