Reducing or eliminating sugar from your diet

I am 70 years old and have been advised by my doctor to reduce my sugar intake.

While I am not a diabetic I am what is termed pre-diabetic, with blood sugar readings of between 5.8 to 6.8 mmol/L.

I would appreciate any advice on how to retain my pre-diabetic condition as long as possible. I am reluctant to start on medication and my doctor has not suggested it. Otherwise I am very healthy and fit male. I’ve lost weight since I drastically cut down on sugar in the past 18 months.

>> It’s good to hear you are taking such a pro-active approach with your health by making lifestyle changes and doing research before diabetes becomes an issue.

Around 350 million people worldwide are affected by diabetes. Type I diabetes, usually occurring in children and young adults, is responsible for 5-10% of these cases. Type 1 is caused by the destruction of beta cells which are responsible for producing insulin in the pancreas.

Type II diabetes accounts for the other 90-95% of cases, and occurs when the body is unable to use the insulin made by the pancreas. Most Type II cases occur as a result of diet and lifestyle, but around 8% are linked to a genetic predisposition. The fasting blood glucose test (FBG) and oral glucose tolerance test (OGTT) are the two most common methods used to measure blood sugar levels. Diabetes is considered to be present when your FBG measures 7mmol/L or more, or your OGTT levels are higher than 11.1mmol/L.

The first step I usually recommend for those in a pre-diabetic state is to work at reducing their overall weight, particularly if it is stored in the abdominal area. The ‘spare tyre’ is believed to specifically interfere with insulin production and the ability to utilise sugars from the diet.

Resistance training is thought to be the most effective method for losing stubborn belly fat, and improving insulin sensitivity.

In reducing or eliminating sugar from your diet, I’d also suggest that you avoid chemical sweeteners. Foods containing artificial sweeteners can contribute to obesity, and increase the risk of Type II diabetes. There are plenty of natural alternatives which are low GI options, such as coconut sugar (with a Glycaemic Index of 35), raw unprocessed honey (30), brown rice syrup (25), agave nectar (15), yacon syrup (1), and stevia (0). Coconut sugar is the most simple direct swap for sugar, and is high in minerals.

Cinnamon has been shown in clinical trials to reduce fasting glucose levels and reduce total cholesterol, and cloves reduce the insulin-sensitising effects in abdominal fat cells and liver cells.

Goldenseal, a bitter bright yellow herb, contains berberine which has been shown in randomised double-blind trials to reduce fasting blood glucose, triglyceride, and haemoglobin A1C more effectively than the pharmaceuticals, metformin and rosiglitazone.

Q. My 13-year-old daughter is constantly biting her nails. She bites them until the skin is torn and bleeding. I was told this may be a sign of intestinal worms, so treated her for this but to no avail. What else can I do?

>> Nail biting is not known as a symptom of worms, but it is thought that it can lead to the ingestion of parasite eggs which may have lodged beneath the nails through environmental contact.

Chronic nail biting and chewing of the skin around the nail bed typically indicates the presence of stress, or it may be that your daughter is naturally of a nervous disposition.

Inositol has been shown to reduce the urge to perform repetitive picking, pulling, or chewing of skin and nails. Inositol breaks down into two neurotransmitters — both of which help in the release of serotonin, the feelgood brain transmitter which is thought to play a role in OCD and related disorders. Solgar’s Inositol is available from health stores where 50 x 500mg capsules costs €10.88. Your daughter will need to take 500mg 1 to 3 times daily.