-Eat right; avoid the calorie extravaganza
DIABETES, aka ‘sugar’, is a serious health condition that occurs as a result of problems with the production and/or action of insulin in the body. It can lead to amputation, blindness, kidney failure, stroke, and even death. One way to avoid contracting diabetes, apart from exercising, is to eat healthily. At Christmastime, when many tend to be excessive with eating, the challenge is to ensure that healthy eating is always borne in mind. One should always endeavour to eat right and be on the alert for the signs of diabetes.
Dr. Tyrone Sangster, a medical practitioner at Bath Settlement, West Coast Berbice, pointed out that anyone can be infected by Type 1 or Type 2 Diabetes.
Type 1 is that most commonly found in children and young adults. Its onset is usually sudden and dramatic. People with Type 1 Diabetes need injections of insulin in order to control the level of glucose in their bloodstream, lest they die.
The onset of Type 2 Diabetes is gradual, and therefore hard to detect. Many people are unaware that they are afflicted with Type 2 Diabetes.
Some symptoms of diabetes include:
• Frequent urination, abnormal thirst and a dry mouth
• Extreme tiredness or lack of energy
• Constant hunger
• Sudden weight loss
• Blurred vision

Dr. Sangster explained how to eat right, not only for the holidays, but for the New Year and beyond; even for those who may not be diabetic.
He advises that the best type of diet to stick to is a low-fat one, which can be achieved by making complex, high-fibre carbohydrates a major part of your eating habits. Complex carbohydrates include fibres and starches such as whole wheat or whole grain bread, whole wheat pasta, brown rice, beans, oats, and most vegetables and fruits.
Because they are slowly absorbed and digested, complex carbohydrates keep blood sugar levels relatively stable. However, simple carbohydrates can prove to be a major problem for blood sugar levels.
Simple carbohydrates include ingredients like sucrose, glucose or fructose; or foods like sweets, candies, cakes, sweet drinks and jams.
Simple carbohydrates are rapidly absorbed and digested, with the result that they cause a sudden surge of sugar in the bloodstream, a condition which can cause problems.
Simple carbohydrates should be avoided altogether, or be eaten in very small quantities.
Dr. Sangster pointed out that if a small amount of simple carbohydrates (e.g. jam/preserves) is eaten and absorbed with a quantity of complex carbohydrates (e.g. whole grain bread), the sugar in the simple carbohydrate will be absorbed more slowly.
He also advises: “Drink alcohol in moderation. Ideally, avoid it altogether. Alcohol behaves like a simple carbohydrate, and can quickly destabilize sugar levels. If drinking cannot be avoided, drink ONLY in moderation and NEVER on an empty stomach.”
He stressed that reducing fat intake whilst eating more complex carbohydrates offers the safest and most reliable route to lasting and better health, especially when coupled with regular exercise.
“A low-fat diet whenever possible (dairy products, meat etc) plus regular consumption of whole wheat bread, brown rice, pasta, vegetables, fruits, beans, oats and cereals, with an average intake of 1200-1500 calories per day, offers more effective weight loss, and more energy for those who are diabetic.”
A typical breakfast should include a glass of freshly-squeezed orange, pineapple or grape juice; a large bowl of cereal with fat-free milk; toasted bread with minimal margarine and preserves; and tea or coffee without sugar, or sweetened with substitute.
A typical lunch can include a large whole wheat sandwich with lean meat, and a large salad with low-fat dressing, or boiled macaroni with stewed lean meat or fish and low-fat yoghurt.
A typical dinner can comprise four ounces of lean chicken, baked or stewed, with potatoes, plain rice or green plantains, and two helpings of vegetables, and chopped fruit with low-fat ice cream.
Typical snacks can include fruit, low-fat yoghurts, whole wheat sandwiches, and cereal.
During this festive season, one should avoid the calorie extravaganza like the plague. Eat right and be aware of the dangers of high blood sugar as you eat.