Vast amounts of scientific research have proven conclusively that diabetes is overwhelmingly a lifestyle disease, as opposed to any random type of disease which could strike any person at any time. The biggest single factor about your lifestyle which can bring on type II diabetes is your diet. Anyone who already has diabetes should be using a healthy eating plan which is low in fat and calories, while also being rich in nutrients. Fruits, vegetables, and whole grains should be liberally sprinkled into the diabetes diet. Here's why your diet has such a strong impact on diabetes and related diseases like heart disease.
Controlling blood sugar
It is essential for all diabetics to control their blood sugar, because that can lead to serious consequences such as high blood pressure, and it can cause damage to the nerves, kidneys, and the heart. Controlling blood sugar is best accomplished by making healthy food choices, and actually tracking your eating habits.
Most people with type II diabetes can also help themselves significantly by losing weight. Losing weight makes it easier to control the level of your blood sugar, and it will also provide other health benefits. The safest way to embark on a weight loss program, is to consult with your family physician for guidance on a process appropriate to your body type.
Establishing a diabetes diet
In truth, a diabetes diet is one that is healthy for just about everyone, but it's more critical for someone afflicted by type II diabetes. The best approach to establishing a diabetes diet is to eat three meals a day at the same time each day, because this helps your body use the insulin it produces more efficiently. If necessary, you should consult with a nutritionist, so that you can be aware of appropriate portion sizes and foodstuffs to choose when preparing meal plans.
It's okay to include carbohydrates in your diet as long as they are from the group of healthy carbohydrates which are contained in fruits, vegetables, whole grains, legumes, and low-fat dairy products. Less healthy carbohydrates are included in foods and drinks which are loaded with extra fat, sugar, and sodium.
Foods which should be avoided
To help reverse the diabetes process, you should avoid certain foods which increase the risk of heart disease and stroke, because these can actually clog your arteries and make circulation much less efficient. Foods which are high in saturated fats are particularly bad, and these are butter, bacon, sausage, hot dogs, beef, coconut oil, and some other types of high fat dairy products and animal proteins. Trans fats are also good to avoid, and these are found primarily in baked goods, processed snacks, shortening, and margarine.
Cholesterol is another no-no, and some of the worst sources of cholesterol are high-fat animal proteins, high-fat dairy products, egg yolks, liver, and some other animal meats. You should ingest no more than 200 mg of cholesterol in a single day to stay on the safe side. Sodium is another problematic substance which you should limit to 2,300 mg each day. If you have high blood pressure, your doctor may recommend even less sodium in your diet, so that you don't worsen any condition you might already have.16 Jun 2021 Diabetes diet selfcare health