DEEPIKA RATHOD
Diabetes is a term you have probably heard before, but do you really understand what it means and how it affects your body? At its core, diabetes is a condition that affects how your body handles glucose, a form of sugar that fuels your cells. When you eat, your body breaks down carbohydrates into glucose, which is then transported into your cells for energy. Insulin, a hormone produced by your pancreas, acts as the key that unlocks the doors to your cells, allowing glucose to enter. When this process is disrupted, a person may develop diabetes.
Type 1 diabetes is often called ‘juvenile diabetes’ because it is usually diagnosed at a young age. In this condition, the immune system attacks and destroys the body’s insulin-producing cells in the pancreas. This may be linked to genetics, and emerging research suggests gut health could also play a role.
Type 2 diabetes is the most common form and typically develops in adults, though it is increasingly seen in younger people. It is strongly associated with lifestyle factors such as being overweight, eating an unhealthy diet and not getting enough physical activity. Genetics can increase your risk, but lifestyle choices play a significant role. Think of genetics as loading the gun, while lifestyle pulls the trigger. Epigenetics refers to changes in gene expression influenced by environmental factors, which can affect how your body handles glucose and insulin.
To understand this better, imagine insulin as a key. After you eat, blood sugar levels rise, and the pancreas releases insulin to help cells absorb glucose. Inside the cells, glucose is used for energy or stored for later. Insulin ensures blood sugar levels remain within a healthy range.
In Type 2 diabetes, however, cells become resistant to insulin. They do not respond effectively, so the pancreas produces more insulin to compensate. This leads to excess insulin in the bloodstream while glucose remains unused, causing high blood sugar levels. Over time, this can damage organs and tissues. Diabetes is not just about high blood sugar. It can lead to serious complications:
- Neuropathy: Nerve damage causing numbness, tingling and pain, usually in the hands and feet.
- Nephropathy: Kidney damage that impairs the ability to filter waste and may lead to kidney failure.
- Retinopathy: Damage to blood vessels in the eyes, leading to vision problems or blindness.
- Cardiovascular issues: Increased risk of heart disease, stroke and high blood pressure.
Managing Type 2 diabetes often requires lifestyle changes. Diet, physical activity and certain nutrients can support blood sugar control. Two trace minerals that have gained attention are chromium and vanadium. Chromium supports insulin function by helping it work more efficiently, allowing cells to take in glucose more effectively. Good sources include whole grains such as oats and barley, broccoli, green beans, and nuts like almonds and hazelnuts. Vanadium may mimic insulin’s action, making it easier for cells to absorb glucose. Dietary sources include mushrooms, shellfish, black pepper and parsley.
Another helpful compound is chlorogenic acid, a polyphenol found in plant foods. It may regulate blood sugar by slowing glucose absorption in the digestive tract, preventing sudden spikes. It may also improve insulin sensitivity. Sources include black coffee, green tea, berries, apples, artichokes and whole grains. Diabetes is a complex condition with multiple causes and effects. However, small and consistent changes in lifestyle and diet can make a meaningful difference in managing blood sugar levels and supporting overall health.
(The writer is a chief nutrition officer (CNO) and lifestyle expert with Luke Coutinho Holistic Healing Systems (LCHHS))
