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The silent disease
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Posted by icastillo Tue Nov 30, 1999 00:00:00 PST
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0 responses 0 comments By Luz Peña
MÁS staff

This Nov. 14. won’t be just an ordinary day for many.
     It’s World Diabetes Day — designated by the United Nations to raise awareness of the chronic, debilitating and costly disease.
     According to the 2003 U.S. Centers for Disease Control and Prevention report, more than 1.5 million Hispanic Americans have diabetes and about 7.3 percent of adults in Kern County were diagnosed with diabetes. The numbers are increasing each day.
What’s even more frightening is that Dr. Roxanne Aquino from Kaiser Permanente said the number of new cases of diabetes are mostly Hispanic.
Diabetes comes in two types. Type I is when the body doesn’t produce insulin to convert sugar, starches and other food into energy. Type II is when the body does not produce enough insulin or the cells ignore the insulin.
Diabetes is a silent disease, so Dr. Aquino says if you’re at risk for diabetes — overweight, have a family history, etc. — get tested frequently.
Dr. Aquino offered MÁS some quick and easy tips on preventing and controlling diabetes:

Prevention is key
• Maintain an ideal weight.
• Portion control — Make sure you’re not eating too much, especially the bad stuff like fats and sugars.
• Make moderate exercise part of your routine. For instance, take a brisk walk 150 minutes a week.

Maintaining control
• If you’re diabetic, Dr. Aquino says don’t get down on yourself, but fight back because “you can maintain a happy and healthy life with a little work.”
• Maintain a healthy weight. If you’re at a healthy weight, don’t become underweight. If you’re overweight, get to your ideal weight.
• Again — portion control.
• Moderate exercise.
• Take your medicines as directed.
• Visit your doctor regularly.
Since the cold weather and holiday season is upon us, diabetics have the extra trabajo of making sure they keep their sugar under control by continuing their physical activity and not overdoing it on the holiday food.
Speaking of food, la comida hispana is very rich in flavor, but unfortunately, it’s often high in calories, fat and sugar.
We all know food plays a huge part in our culture and family ties. So here are some healthy tips for your favorite sides dishes. Remember — no todo lo rico engorda (not all that’s tasty needs to be fattening)!

Healthy alternatives for side dishes
• Instead of making tortillas with lard, try corn or wheat — they have more fiber. Or try flour tortillas made without oil.
• Instead of white rice, try brown rice and cook the rice in broth or saute with a small amount of oil or cooking spray instead of frying in oil or lard.
• Instead of refried beans with lard or oil, try boiled beans, mashed cooked beans or canned fat-free refried beans.
• Instead of tortilla chips, try baked tortilla strips by cutting corn tortillas into triangles, spraying with vegetable oil spray and baking at 450-500 degrees for five minutes.

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