by Dr. Paul Hutinger
Question: I have heard that diabetes is epidemic in the U.S. I train regularly in Masters swimming Is that enough to prevent me from contacting this disease?
Answer: You are one step in the right direction with exercise. Number two is to lose weight, if overweight.
A general principle that must be followed is to have a planned nutrition program. The best is to prevent overloading the bloodstream with glucose, causing an increase in insulin. If your diet causes levels of glucose to spike repeatedly for long periods of time, it can trigger diabetes. Your doctor can give you a test that will analyze your risk levels, but ultimately, you are responsible for your own health.
Your nutrition is as important as your training in the pool, so put some time and research into a good program. The glycemic index is a major health finding that has been studied and reported in the nutrition journals since 1980. It is a ranking of foods, mostly carbohydrates, based on their effect on blood glucose levels. Contrary to popular myths, sugar and pasta are not the culprits in Type II Diabetes (formerly, adult onset). The glycemic index is a scientific approach to control blood sugar levels that can prevent diabetes, manage weight loss, and enhance athletic performance.
If you routinely eat donuts, French fries, mashed potatoes, bagels, instant cereals, and if your like rice and pretzels, you are eating the highest glycemic index foods. This will spike your glucose and insulin, which is to be avoided as a health threat.
A booklet on food ratings plus a nutrition book will be good resources. Sources include American Journal of Clinical Nutrition, 1995, Vol 62 and The Glucose Revolution, Miller and Wolever, Marlowe& Co, 1999.
Dr. Glen Luepnitz, a nutritionist and immunologist, was an advisor to Richard Quick, the Olympic swim coach. The team followed their recommendations for the glycemic index in their food selection. His biggest supporters, Jenny Thompson and Dara Torres, had top performances.
Low glycemic foods for between major meals include oatmeal, black beans, butter beans, and dry roasted peanuts. Pre and post exercise foods to consider are high glycemic honey, carrots, mashed potatoes, and red delicious apples. Years ago, swimmers would eat honey and candy at age group meets for quick energy. These sweets work for a short period of time, but the rebound effect eventually causes a drop in glucose levels, with poor performances as a results. The best approach is to maintain a balance with a slow release of glucose.
Anyone wanting additional information, or having personal questions, please send a large SASE to: Dr. Paul Hutinger, 1755 Georgia Ave NE, St. Petersburg FL 33703. You can e-mail me at phut@usms.org.