Diabetes: Diet and Food Tips

People suffering from diabetes may need to change their eating habits, exercise routines and lifestyle choices. Fortunately, Diabetes Type 2 can be preventable through diet and healthy lifestyle choices. Helping take steps to prevent and/or control this deadly disease does not require excessive restriction relating to sweets and carbohydrates, but simply promotes healthful eating combined with moderate intake of unhealthy foods.

Doctors offer a variety of advice for helping people suffering from pre-diabetes and diabetes, including:

• Small Changes – Slowly changing into healthy eating habits is highly recommended, as this does not cause the body to experience an initial shock from deprivation. Physicians say that simply losing between five- to 10-percent of total body weight can effectively help lower blood sugar levels, blood pressure and cholesterol.
• Body Fat – Body fat is not created equal. People who carry more weight around their stomach and abdominal organs are at a higher risk for developing insulin resistance and diabetes. Waist size is actually a more accurate diabetes predictor than Body Mass Index (BMI).Sugar Belly – Intake of excess fructose, often found in soda, coffee drinks, doughnuts, cereal, muffins, candy, granola bars and sports energy drinks, is likely to create more belly fat issues, resulting in a higher risk of developing diabetes.
  • Women should have a waist circumference of 35 inches or less.
  • Men should have a waist circumference of 40 inches or less.
• Diet Plan – Eating sugar is fine, as long as it is part of a healthy diet, combined with exercise. A high-protein diet is not essential and excessive animal proteins may actually promote insulin resistance. A healthy diet includes a wide variety of carbohydrates, proteins and fats.
• High Fiber – Selecting higher fiber, slow releasing carbohydrates is beneficial to people looking for a healthy diet. These types of foods include brown rice, wild rice, sweet potatoes, yams, cauliflower, winter squash, whole-wheat pasta, whole-grain brad, steel-cut oats, bran muffins and rolled oats.
• Reducing Unhealthy Options – By reducing sugar in recipes, decreasing soda, sofa drink and juice intake, physicians have found a 15-percent decrease in diabetes risks.
• Records – Eating regularly and keeping a food diary is also recommended, as this holds people accountable for their food choices.

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