Managing diabetes, PCOS through diet
Dear Donovan,
I am diabetic but I love fruits. Which ones can I have and can the sugar from fruits harm me? Also, I’ve eliminated rice as well as other simple carbs from my diet. Was that a good move? I also have PCOS and I exercise for one hour five days of the week. What else can I do to better manage my condition? I weight 150 pounds and am 5′ 9” tall.
Diabetes is a condition in which the body does not process and control blood sugar properly. This is usually caused by a problem with insulin. Either the body is not producing enough insulin or the insulin that the body produces is ineffective. This usually results in a build-up of glucose in the blood.
The main function of insulin is to get glucose into the cells of our body where, for example, it can be used to produce energy.
Yes, you can eat your fruits. Fruits are loaded with vitamins, minerals and fibre. Fructose in fruits is absorbed more slowly than sucrose in refined sugars. In addition, most fruits usually have a low glycaemic index because of the fruits’ sugar (fructose) and their high fibre content. The glycaemic index gives an idea of how quickly each food releases sugar into the bloodstream.
However, it should be noted that fruits contain carbohydrates and over time these carbohydrates will break down into sugar and affect the sugar levels of the blood. It is therefore important that you watch your intake of fruits with other carbohydrates since you are diabetic.
It would not be wise, for example, to have a large meal of dumplings and food, then have two to three servings of fruits with that meal. What is wise to do is to eat fruits in exchange for other carbohydrate sources, for example starches and grains. It is also wise to eat the fruits instead of drinking the juices.
Overall, fruits may be a great way to help to satisfy your nutritional needs and your sweet tooth.
I believe it is a good move to eliminate rice and other carbohydrates, for example, white flour. These could be substituted with raw and steamed vegetables. However, it is very important to balance your blood glucose levels, especially when you are taking medication. If you are on medication and you change your diet, often your medication dosage might need changing as well. Hence a high glucose level is just as bad as a low glucose level.
In addition, you also mentioned that you have PCOS. This is a common endocrine system disorder among women of reproductive age. Women with PCOS usually have enlarged ovaries that contain fluid-filled follicles. One of the best treatments for PCOS is to have a healthy lifestyle including exercise, which you are doing. In addition, a diet low in refined carbohydrates and fats and high in vegetables and vegetable juices can be important in controlling the signs and symptoms of PCOS. Also, losing a few pounds if you are not at your ideal weight can be helpful. Losing weight with PCOS can be difficult. However, this can help to reduce the male hormones in the body, thus helping to reduce some of the signs and symptoms of PCOS.
Good luck.
We will answer your weight-related questionsAre you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.
We will answer your weight-related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.
