Becoming obese and/or learning to live with diabetes requires understanding what you are dealing with, life style changes you make to handle it and getting these steps down so you use these tools and steps and do them automatically. (habit)
The basic difference between you and a non-diabetic non obese (thin person) is the damage from high sugar peaks, from modern diets has accumulated faster and your bodies ability to continue to keep you from drowning in high sugar has been exceeded.20% is the estimate of the non-diabetics, that are actually diabetic (damage accumulation means not handling it but they do not know it yet.)
Obese people are trying to handle high sugar by converting it to fat cells to keep from drowning and body damage from high sugar.Developing this obesity and sugar problem late in life is natural result and has been called adult diabetes because it usually occurs late in life from a lifetime of accumulated damage that catches up to almost all, if you live long enough and continue to exceed the amounts of sugar your body was made to handle. Now to understand this, the faster your body absorbs a food, the more it spikes your blood sugar, the more refined the food such as sugar, French fries, etc the eating of this type of food makes your blood sugar suddenly spike.
Unrefined food, comes with fiber, and your body in digesting it gets sugar slowly. This is the way your body was designed to handle sugar. not modern man refined flour and sugar foods.When you eat refined sugar and flour foods it spikes and the more insulin you secrete, resulting high insulin is your bodies defense to dispose or level off this high sugar peak.
And unfortunately, since insulin is the fat making hormone, the more insulin you secrete, the more likely the extra weight you gain.So a key trick to losing weight and or controlling blood sugar peaks is "slowing down" the absorption process. (Even eating slow leisurely meals helps) 'Slow down' a high calorie food enough and you can actually lose weight by eating it. Slow it down enough and a diabetic can eat it without spiking and doing damage and the obese person suddenly stops adding fat.
So forget about counting carbs.Instead, look for foods with a low glycemic load or what they call a low glycemic index.
That simply means 'it is a food that gets absorbed slower.'Foods with high fiber, high protein and high fat all digest and release sugar slowly.The lower the glycemic load, the better.
Therefore when any high glycemic foods are eaten in combination with these low glycemic foods such as meat, fat and fiber, the combination is slowed down.All the foods that contain high fiber, protein and high fat, added to anything really slows the digestion and absorption rate of sugar down which is the name of the game to handle diabetes and to lose weight.
So whenever you can, blend in (mix eat) foods, (or fiber additives etc), (eat meat and high fat with or added to) and that dilutes and slows down the sugar absorptions rate.
You've probably heard some of that already, but the really nifty part. is you can lower a food's glycemic load and it causing high sugar peaks (and stop high insulin peaks making fat cells out of the high sugar) simply by learning to always (habitually) combine it with one of these slow down digestion foods.
For example, you can lower the glycemic load of most foods simply by adding the 'good fats' found in butter or olive oil. (preferably grass fed butter from New Zealand, Argentina, or US specialty dairies such as Red Wing MN) Just add butter or olive oil to your food and presto - it not only lowers the sugar peak, it is less fattening.
Editors Note: Your body makes high insulin to try to control high sugar peaks and it is this high insulin that is automatically turning high sugar into fat in self defense to keep you from drowning in it and from damaging your body.)
Fat is NOT the villain in adding fat cells, high insulin levels (fat making hormone) resulting from high sugar, is.Understand that a diabetic (and almost everyone over 50) is making exceptionally high insulin because over the years of high sugar and high insulin to control it, muscle cells have learned to resist insulin (called insulin resistance which is accumulated or earned over time) This higher and higher insulin trying to overcome cell resistance to high sugar attempting desperately to continue control of high sugar which it has done for years (before cells developing insulin resistance) is what is making you obese and causes body damage as a diabetic, because even making fat out of it is not keeping up. Also,
as you get older and slow down you lose muscle cells, (turns to flab from disuse) and therefore have less place for your body to use in storing "excess" and peaks of blood sugar. (this is where exercise fits in as part of the solution.)Regaining or retaining muscle cells to help absorb sugar peaks.
You will need to read our articles on how to add fiber, protein and the right high fat to what you are eating.To control your high blood sugar and the resulting high insulin, and the associated fat gain, you will need to basically get off the refined sugar, flour and high glycemic fruits, (if you are diabetic) and cooked vegetables (grown under ground veggies) such as carrots that when cooked, (okay to eat raw, since digest slowly) release sugar too fast cooked, for a diabetic to handle safely.
Therefore, what you are learning is that whether already diabetic, obese or getting close to either one, the villain is high blood sugar from modern man food your body was never made to handle.Cut high sugar, high glycemic foods out of your diet and/or add meat, high fat, and premixed fiber, (see our articles on this) to what you do eat. Note: Understand cutting high fat out of your diet is not the solution, it adds to the problem. See our articles on the subject of how low fat is causing the very problem you are trying to fix by "eating low fat.
Your body inherited from caveman was made to run on 75% of calories from fat.You are likely running on 10 to 20% of your calorie intake from fat, and your body has been switched to running on "sugar" and storing excess sugar it can not handle as fat.
See our articles on how to switch your body back to the "fat burning" (not fat storing as it is now) system your body was designed to operate on.Some of the articles referred to in this piece appear on Harlan's Diabetes newspaper site, go here
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