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Obesity has far reaching effects on health, increasing one’s risk of heart disease, certain cancers, infertility, joint pain and other health problems. One of the most common and serious consequences of obesity today is diabetes, which now affects about 16 million Americans. It is estimated that 80 percent of type 2 diabetics are obese. For youth with type 2 diabetes attributable to obesity, the number leaps to 97 percent. The good news is that even modest weight loss can help improve blood sugar control and reduce the risk of diabetic complications. What's the connection between carbohydrate consumption, weight and diabetes? Though North Americans have lowered their fat intake, excess carbohydrate consumption remains a problem. We are eating larger portions of carbohydrates and making poor carb choices. More than 65 percent of total calories in the average diet are obtained from carbohydrates, and most of us are not making good carb choices. During digestion, carbohydrates are broken down into glucose and the pancreas releases insulin to move the glucose into the cells to be burned for energy. Excess carbohydrate calories (taking in more than you burn) can be stored as fat. Our increasing consumption of fast foods, refined food (white bread/rice/bagels/crackers), snack foods and soda is a major part of the problem. These carbohydrates are high in the glycemic index, which means that they break down into sugar very quickly causing a rapid rise in blood glucose levels. This triggers the pancreas to release high amounts of insulin, and when insulin levels are high this promotes the storage of belly fat. In the past few years, researchers have discovered that belly fat produces a hormone called resistin, which reduces insulin sensitivity. Continually eating high glycemic foods will cause insulin levels to be chronically elevated. Over time your body can become resistant to the action of insulin, a phenomenon known as insulin resistance and once this occurs, insulin becomes ineffective in its job to move glucose into the cells to be burned for energy, so blood glucose levels remain high. This scenario is the precursor to type 2 diabetes. Following a low glycemic diet has been shown in numerous studies to help support healthy weight loss, improve blood sugar and insulin levels, curb appetite and cravings, and help reduce triglycerides and cholesterol. This is not a low-carb diet. It involves controlling carb intake and making better carb choices — eating carbs that break down slowly into sugar. Here are some tips to keep in mind: Eat three meals and two snacks daily Choose carbohydrates with a low glycemic index (vegetables, fruits, whole grains, and beans) Before eating starchy carbohydrates (pasta, bread, potatoes) take Phase 2 (white kidney bean extract), which reduces the breakdown of starch into sugar, thus reducing after meal blood sugar levels and calorie intake Eat quality protein (lean poultry, meat, fish) and healthy fats (olive oil, nuts and seeds) with your carbohydrates as this will slow down the rate of digestion and prolong the feeling of fullness Ensure you are getting 25-35 grams of fiber daily. If you don’t get enough from your diet, then consider a supplement. Fiber helps promote better blood sugar control, helps lower cholesterol and supports weight loss. Sprinkle cinnamon on your breakfast cereal, yogurt or toast. Cinnamon works along with insulin and helps to improve blood sugar control. Drink green tea instead of coffee or soda. Green tea increases calorie burning and improves digestion. To improve blood glucose control and facilitate weight loss, follow a holistic strategy that incorporates these dietary changes, along with regular exercise (30 minutes to one hour daily). Sherry Torkos is a pharmacist and health author. For more information, visit: www.sherrytorkos.com Top of Page 
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