One of the success stories of diabetic who can beat diabetes by changing his diet is Titus K. Kurniadi (70 years).
After being told he was diabetic, for ten years, he felt his life was ‘shackled’ with drugs. “Even though my diet is not too messy (eating a little rice, eating fish instead of red meat), I keep exercising and diligently go to the doctor, but to achieve health, it turns out the three steps (above) are not enough,” he said.
After reading the book, You Don’t Have to Be Sick! By George H. Malkmus, he was inspired to go on a diet of vegetables and fruits. As a result, his blood sugar is under control and can even overcome diabetes in less than four months. ”
Initially, my wife was shocked to hear my decision to change my diet to be all-vegetable, but seeing me as serious, my wife supported me by accompanying me to shop for fruit and vegetables, “he said.
After two weeks of applying healthy eating with a menu of all vegetables and fruits, his blood sugar levels improved. And before entering the fourth month. He ventured the thorn to stop the medicine. It turns out it’s okay, the sugar content remains controlled. The tips for going on a diet according to him are simple, “Nose for a maximum of two weeks. Sad for a maximum of three months. The rest of the healthy bonuses are already in hand”.
Diabetes and the desire to overeat
Mrs. Djawarna (65 years) has diabetes since the age of 40 years. After undergoing a diabetes diet, he felt troubled because he had to measure food before eating it. “Every meal, the rice must be weighed. Eat small portions! But often it actually makes me hungry and wants to eat rice. “It’s complicated, anyway,” he said.
This experience was not only experienced by Mrs. Djawarna. Many diabetics find it difficult to change their diet because of hunger which forces them to eat continuously. Actually, why did this happen?
Diabetes has something to do with eating disorders such as the desire to eat continuously (food craving). It all starts with uncontrolled eating habits by consuming modern foods that contain lots of sugar and fat.
When carbohydrate foods are digested, blood sugar levels will increase, and the body will respond by increasing insulin production (a hormone produced by the pancreas gland that helps regulate blood sugar balance).
Consumption of foods high in sugar will force the pancreas to release more insulin to reduce excess sugar in the blood. The pancreas is already exhausted; over time it is no longer able to maintain insulin production.
If the excess blood sugar is too high and the amount of insulin produced is not able to overcome it, a condition called insulin resistance will develop which will develop into diabetes.
Uncontrolled blood sugar levels will affect the body’s serotonin levels. Serotonin is a neurotransmitter (the chemical that carries signals between brain nerve cells) that regulates appetite and mood, made of tryptophan (amino acids) and several other nutrients such as vitamin C and B complex. Carbohydrates (sugar) play a role in the process of serotonin formation.
Normally, tryptophan levels and other amino acids in the blood must always be constant. When carbohydrates are digested, insulin will be produced and enter the blood vessels. With sugar, tryptophan will enter the brain to be converted into serotonin.
Whenever blood sugar levels drop, the body will signal to the hypothalamus (the part of the brain that regulates appetite) that the body needs more carbohydrates or sugar.
As a result, we will eat more sugar. That is why in diabetics whose insulin activity is disrupted and their blood sugar is unstable (rising levels sometimes go down) often craving desire arises between meals.
Healthy Diet for Diabetics
Feeding time and Biological Body Clock
The principle of a conventional diabetes diet, dividing food into three large portions, namely breakfast, lunch, and night, and 2-3 small portions for interlude food, the calories are adjusted to the needs and conditions of the patient’s body. The problem is, in each meal portion, patients are still allowed to eat rice and side dishes.
Also allowed to eat processed carbohydrate foods such as bread and cakes. This is what often makes diabetes sufferers consume too much carbohydrate too much. For example, in the morning you have eaten rice with a complete side dish.
Interlude in the form of cakes or bread. Lunch rice and side dishes again. And most must be rice and side dishes, while vegetables are less eaten. At night, this condition recurs. So, every day it is not realized that there is an imbalance, namely the consumption of the biggest carbohydrate, bigger than the others. This is one of the triggers for craving.
According to Andang Gunawan, ND, a diet should be adjusted to the biological clock of the body. The biological clock is closely related to the types of hormones that work in the body at certain hours.
During the day, the body’s dominant hormone is adrenaline. This hormone requires nutrients that are in food sources of protein. Therefore, the menu during the day should be the dominant protein. At night, the more active hormone is melatonin and serotonin. These hormones make the body more relaxed. Nutrients that help with the activity of this hormone are carbohydrates.
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Planning Dietary Patterns for Diabetics
Based on the body biology clock theory, the following dietary patterns can be applied to overcome craving in diabetics.
When you wake up, you should consume sweet foods. Body sugar levels when you wake up will go down because sugar is widely used by the liver when we sleep for the detoxification process.
The right food to fill energy faster is a fruit because fruit also contains fiber and other nutrients that will keep blood sugar levels stable.
Eat more protein foods (tempeh, tofu, fish, skinless chicken, and nuts) and fresh vegetables.
You can still eat rice (preferably brown rice), but with smaller portions than protein and vegetable side dishes. This is to facilitate the process of digestion of protein.
Evening and evening
Contrary to lunch, over four in the afternoon until dinner, consume more carbohydrate foods and less protein. Prioritize complex and natural carbohydrates (not over-processed) such as brown rice, whole wheat bread, potatoes (steamed or boiled with skin), and red yams.
Dinner should be done at 6 pm with a menu such as brown rice with lots of vegetables, and one small piece of chicken.
With this pattern, you do not need to fear fat when you eat carbohydrates at night because the sugar we eat will be used throughout the night by the liver for the detoxification process.
Therefore, you should not sleep late at night, so that the energy for detoxification does not decrease. With a diet that is adapted to a biological clock, we don’t have to bother measuring food again, because the amount of calories is not high because there are lots of vegetables and fiber.
Satiety is not determined by the amount of food that enters but from the type of food that is right for the hormone that works at that time. If the hormone is satisfied, the body will not ask us to eat again.
With a harmonious diet, less food is eaten, without the need to weigh and count calories.
Well, still find it difficult to change your diet? The secret to success for a diabetes diet is to realize and understand what obstacles make it difficult to implement a diet and focus on the health benefits that will be obtained if you are disciplined to execute a diabetes diet correctly.
And the most important thing is motivation. Just enjoy it!