Diabetes type 2 is growing by the minute not just in the UK but worldwide and this is mainly due to people’s diets.
It can be difficult to figure out what to eat when you have type 2- diabetes.
You may feel like all your favorite foods are off limits, and all you’ll be able to eat is rabbit food. Although you may have to change your usual diet somewhat, there are many more options open to you, than you might think.RELATED: RECOMMENDED PLANS FOR YOU
Eating more vegetables and fruits, more whole grains and less processed, simple carbohydrates, can help you keep your blood glucose levels under control.
Fact: changing one’s diet and educating oneself can control diabetes Type 2.
For instance, exchange all white carbs also known as bad carbs and processed carbs to good carbs being brown like, rice and pasta known also as wholegrain are slower in releasing insulin into the blood stream than suppose to white processed carbs.
Including daily in your diet vegetables are vital, not only are they rich in vitamins and supply nutrients to the body, they also play an important part in controlling insulin levels accompanied with carbs, to your blood steam, (this is vital in controlling insulin levels).
Cut out sugar completely as this also can raise insulin levels, instead replace it with natural sugars from fruits.
Did you know if you eat a high processed carb diet, with no vegetables can bring on diabetes type 2, as this raises the insulin levels quicker?
As mentioned Diabetes type 2 is one of the only diseases where your food plays a part in the treatment and eating too much can make you overweight, which raises insulin resistance.
The kinds of foods you eat can affect your blood glucose levels.
Taking good care of you means learning how to manage food and meals on a Type 2 diabetes diet.
Factors to consider:
Eating smaller meals more often throughout the day can keep your blood sugar at a more constant level.
Carbohydrates are one of the big players in diabetes management.
Eat whole grain foods instead of processed, sugar-laden foods, (as explained above)
1, Increase your intake of vegetables and fruits; try for 5 to 7 servings a day.
2, Limit the amount of fatty foods you eat.
3, Limit alcohol consumption. If you do drink, keep it to 1 to 2 a day.
4, Opt for heart-healthy red wine. The antioxidants found in wine are beneficial.
Exercise is an important part of a healthy life, but when you have type 2 diabetes, exercise is essential for helping you manage the disease.
Regular exercise helps you lose weight and keep it off, it also can help you lower your blood glucose levels and prevent serious complications, such as foot and lower extremity problems.
Diabetes type 2 diet:
Note this is 1 day structural diet giving you choices to suit your needs, I would advise anyone with this symptom to seek professional advise such as a nutritionist or specialist in this area, more information can be obtain from your GP.
Bowel of oats/ muesli either almond milk, soya or semi skin milk, can add small portion of fruit of your choice or a full English just don’t fry it.
Or a large bowel of different fruits with a scoop of natural yogurt.
Note: this is your first meal of the day make the portion slightly bigger.
Limit caffeine intake as too much intake can drown your vitamin c supply, opt for herbal tea instead and limit caffeine to 1-2 small cups daily
Refuel 1-2 hours suggestions– handful of raw nuts and dried fruits or s smoothie of your choice from fruits/vegetables, (you can purchase a book with different recipes at your local book shops or Amazon).
Refuel 2 hours (if feeling hungry before 2 hours eat) suggestions
Baked sweet potatoes (using olive oil), top with humus and grilled vegetables- aubergine, courgette mushrooms served with broccoli and carrots (try steaming them to preserve more of their vitamins) with salad (can add a small piece of chicken)- Keep this portion slightly bigger
Refuel 2-3 hours (depending when hungry) suggestions
chicken salad with beans –legumes small portion of vegetables for vegetarians-can add quorn chicken strips or marinate tofu with a choice of topping (keep these healthy go for options that don’t consists of lard cook in olive oil).
Regularly eating small portions with an exception to only breakfast and lunch being a slightly bigger portion keep your portions small and consistent throughout 2-3 hours and add snacks like raw nuts and dried fruits to fruits.
If you feel hungry after your last feed have a homemade soup supposed to ready made as they contain added preservatives, you can buy cookery books with homemade recipes try and stick with recipes that contain vegetables.
Or if you prefer mix in a smoothie of your choice, including fruits vegetables or raw nuts and drink a liter of water a day to flush out all unwanted toxins.
The whole idea is to eat more during the day when you are more active, supposed to the evening when you are not so active, thus this also helps with keeping the weight off.