Diabetes and Hormonal Regulation

Insulin and Glucagon

• Insulin is secreted when blood glucose levels are high. It helps glucose enter cells, lowering blood glucose levels.
• Glucagon is secreted when blood glucose levels are low. It stimulates the liver to release glucose, raising blood glucose levels.

Diabetes Mellitus

• A disease characterized by high blood glucose levels.
• Type 1 Diabetes: An autoimmune disorder where the body attacks and destroys insulin-producing cells in the pancreas leading to absolute insulin deficiency.
• Type 2 Diabetes: Characterized by insulin resistance, meaning the body's cells don't respond properly to insulin, leading to a relative insulin deficiency.
• Gestational Diabetes: First observed during pregnancy, increasing the risk of developing type 2 diabetes later in life.

Why is Diabetes a concern?

• High blood sugar over a long period can lead to various health problems:
  • Fatigue
  • Excessive thirst leading to increased urination and potential kidney strain
  • Vision issues (blurry vision)
  • Peripheral nerve damage
  • Increased hunger and weight loss despite eating
  • Increased risk of infections and slow wound healing
• Low blood sugar can also be a problem, leading to:
  • Unconsciousness
  • Hunger
  • Shakiness
  • Irritability

Carbohydrate Recommendations

• Aim for enough carbohydrates to meet your body's glucose needs.
• Choose the right types of carbohydrates for optimal health and disease prevention.
• Recommended Dietary Allowance (RDA) for carbohydrates: 130 g/day (based on the brain's daily glucose requirements).
• Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates: 45% to 65% of total calorie intake for healthy individuals under normal metabolic conditions.
• Adequate Intake (AI) for fiber: 38 g/day for men and 25 g/day for women.

Choosing Carbohydrates Wisely

• Canada's Food Guide recommends:
  • Consuming whole grains, fruits, vegetables, and protein sources.
  • Limiting highly processed foods, sugary foods and drinks, and foods high in added sugars.
• Tips for incorporating whole grains:
  • Choose high-fiber grains for breakfast like oatmeal, whole-grain muffins, or whole-grain cereals.
  • Substitute whole-grain flour for 1/4 of all-purpose flour in baking recipes.
  • Create fiber-rich snack mixes using whole grain cereals, popcorn, and nuts.
  • Opt for whole-wheat pasta, brown rice, and multi-grain breads.
  • Incorporate whole grains into mixed dishes.
  • Aim for ¼ of your plate to be whole grains.

Whole Grain vs Refined Grains

• Whole Grains: Contain the entire kernel, including the germ, bran, and endosperm.
• Refined Grains: Processed to remove the germ and bran, leaving only the endosperm.
• Removed parts of the kernel contain fiber, vitamins, minerals, and phytochemicals.

Whole Grain Components

• Endosperm: The largest part of the kernel, primarily composed of starch, protein, some vitamins, and minerals.
• Bran: The outermost layer, rich in fiber, vitamins, and minerals.
• Germ: The base of the kernel, containing oil and vitamin E.

Added Sugars vs Natural Sugars

• Added Sugars: Sugars added by manufacturers, cooks, or consumers, found in honey, syrups, fruit juices, and fruit juice concentrates.
• Natural Sugars: Sugars found in whole fruits and vegetables.

World Health Organization (WHO) Recommendations

• The WHO recommends limiting free sugars (added sugars) to less than 10% of total energy intake.
• Ideally, reducing free sugars to less than 5% of total energy intake for further health benefits.