Written by, Patricia Harris from Diabetic Menu Blog
While my son was diagnosed with Type I diabetes at the age of 17, Patricia’s blog offers very practical tips and menu options for anyone who is at risk for Type II Diabetes. – Leslie
Diabetes type 2 is easily the most common form of diabetes. An incredible number of Americans seem to have been told they have diabetes type 2 symptoms, and more are unconscious they’re at high risk. Some groups have a relatively higher risk for developing type 2 diabetes than others. Type 2 diabetes is more common in African Americans, Latinos, Indigenous Americans, Asian Americans, Native Hawaiians and other Pacific Islanders, in addition to the aged population.
In diabetes type 2, either your body will not produce enough insulin or the cells ignore the insulin. Insulin is necessary to the body to be able to use glucose for energy. After you eat food, the entire body breaks down the sugars and starches into glucose; that’s the basic fuel for any cells in your body. Insulin takes the sugar from your blood to the cells. When glucose builds up inside blood rather then going into cells, it can lead to diabetes complications.
Each person has the capability to improve and protect their present health. With proper nutrition and physical exercise and also making good lifestyle choices (like not smoking), you could feel better, stronger, and healthier, and can lower your risk of diseases like cancer, diabetes, heart problems and cerebrovascular accident.
What exactly is Healthy Weight?
There’s a simple way to discover if your current weight puts you in danger of developing serious diseases. Visit www.diabetes.org/bmi and consider the Body Mass Index (BMI) test. The results will help you decide if you need to stress about your weight.
The Better You Eat, The Better You are
Below are a few basic guidelines that can help you and your family make healthier food decisions:
- Eat numerous fruit and veggies.
- Choose whole grain foods over processed grain products.
- Try brown rice instead of white. Substitute whole wheat grains bread for white.
- Eat fish 2 – 3 times per week.
- Select leaner cuts of meat like those that end in “loin.”
- Remove the skin from chicken and turkey.
- Eat low fat dairy
- Drink water and calorie-free non-carbonated beverages.
- Use liquid oils for cooking as an alternative to solid fats.
- Cut back on junk food like chips, cookies, cakes, and regular ice cream.
- Find baked chips and reduced calorie snacks. Or have a bit of fruit instead.
- Watch your serving sizes. Even too much “healthy” food could potentially cause weight gain.
- Compare labels of similar foods, then opt for the one with smaller amounts of saturated fat, cholesterol and sodium.
- Adults should consume lower than 2400 mg. of sodium daily. In case you have hypertension, it is best to prefer even less.
- Try adding spices and herbs in your own cooking to take the place of salt for enhancing flavor.
A little bit of training goes a long way
Anything that gets you up and moving will work for you. Here’s what it can do:
- Reduce your risk of developing diabetes type 2 symptoms
- Reduce your risk of coronary disease and stroke
- Lower hypertension and cholesterol
- Reduce blood glucose (sugar) levels if you have diabetes, which can lessen your risk of developing diabetes-related complications
- Decrease anxiety
- Help you to lose fat
- Provide you with more energy
- Allow you to sleep better
- Build stronger bones and muscles
You do not need to go to a gym, play sports or use fancy equipment. Certainly, it’s best to discuss with a medical expert before starting any exercise regimen.
If you have Diabetes
Maintaining a healthy diet and staying active are much more important in case you have diabetes. Well-balanced meals can help keep your glucose (sugar) level as near to normal as it can be. Being active likewise helps you reduce blood glucose. In case you increase your level of physical activity, you might be able to take less insulin or diabetes pills. In case you are inactive, have heart disease or maybe a history of foot ulcers, consult your doctor about safe exercise for you.
Check your blood glucose before exercising. If it’s under 100 mg/dl, eat some fruit, crackers or drink glass of milk or juice.
Check it again after exercising to understand how your blood glucose reacts to workout. Bring a snack if you’ll be active for a couple of hours.
About the writer
Patricia Harris writes for the http://www.diabeticmenus.org, her personal hobby web site aimed at guidelines to eat healthy to prevent and manage diabetes.