The Fundamentals of Insulin

Insulin has two critical roles in the body that we cannot live without, yet it can be the root of many health problems, including diabetes. Insulin carries sugar (glucose), fat and protein into your cells where they are used for energy and the repair of your cells. When you eat, a certain amount of the food will be converted into glucose and enter the bloodstream. As the sugar levels rise, the body senses it and the pancreas secretes insulin to lower the sugar. This is insulin's second main function.

If you eat too much of any food, especially carbohydrates (starch and sugar) the levels of glucose in the blood rise to very high levels. In turn this triggers a large release of insulin from the pancreas. Your cells will take what they need and then insulin will begin the process of converting the excess glucose, fat and protein into fat and then put it all away in your fat cells. By combining foods the right way for your body, you will maintain optimum levels of insulin throughout the day.

The best way to control insulin and fight sugar cravings is to eat protein snacks when you are hungry or when you have severe "sweet" cravings. Also, try to limit yourself to three carbohydrate-containing meals per day and try to eat vegetables with most meals and snacks.

A particularly good snack is non-fat cottage cheese and salsa. The only vegetables to avoid in the evening are corn, yellow or orange squash, peas, beets and carrots. They have high simple carbohydrate (sugar) content.

Good natural sources of protein for meals or snacks are:

Chicken breast, Turkey, Fish, Lean Pork, Lean Steak, 7% fat (or less) Ground Beef, Egg whites, Egg Beaters, Tofu, Non-fat cottage cheese, Non-fat cheese, Non-fat cream cheese, Non-fat sour cream, Fat-free low-sodium Ham or Canadian bacon.

You can also try whey protein powder and protein bars, although you must be careful when choosing these since some contain sugar in one form or another (example: dexrose, fructose, high fructose corn syrup, etc.) Please read the food labels for all whey powers and protein bars. Sugars content (per serving) should be under 5 grams.

The key is to eat frequently throughout the day and also have a "real" sweet treat once a week, especially if that will help you stay away from sweets the rest of the week.

Be Well & Stay Fit

Aimee Deak Personal Trainer & Nutrition Analyst

Humulin or Lantus, Which Insulin For Your Child?   

Diabetes Awareness: I'll Wait 'til it Hurts

By the time many type 2 diabetics (and often their doctors) realize action is necessary, the disease, with its destructive high blood sugars, has been silently damaging their body for years.

Complications to the blood vessels and tissues of your eyes, feet, heart, kidneys, and other organs, are likely well underway.

You visit the doctor because you feel bad, and you wish to feel better. You react to the symptoms of perceived illness. This is understandable, but does not allow much room for prevention or early detection of diabetes.

Of course this idea, “Don't see the doctor 'til it hurts,” comes from our “busier-then-ever” lifestyles. But to blame, to point fingers after the damage has started is as pointless as is the leaping bungee-jumper's complaint that his equipment has just failed. It's a little late to talk about why. Some problems are better prevented.

If you have type 2 diabetes, you know most of the time you don't feel very bad. You might think that because you don't feel very bad, it isn't very serious, and you don't have to do anything about it just now. "I'll wait 'til it hurts" ...You couldn't be more wrong.

Diabetes damages your body with high blood sugars. It doesn't care whether your sugars are high from type 2, type 1, or some other cause — if they're up, they're doing damage. Type 2 diabetics who let their sugars run “because they don't feel bad” are doing serious damage to their eyes, kidneys, hearts, and nervous systems.

Suppose you have diabetes, and don't want the complications. Suppose you don't know you have diabetes, but you're from a high-risk group (maybe someone in your family has or had diabetes), and you want to cut the risks. Or, suppose you just want to feel better.

It's all the same — Your early detection, education, and prevention work best.

Don't wait 'til it hurts. Ask your doctor about diabetes and have your blood sugar checked several times a year.

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Humulin or Lantus, Which Insulin For Your Child?