Manage your Diabetes Today!
Living with Type 2 diabetes might necessitate changes to your diet and your overall lifestyle, but that doesn’t mean things have to be difficult. Eating well is key to managing the disease and reducing the risk of complications, as well as the need for constant medication.
Diabetes is a chronic and metabolic health condition that changes how your body turns food into energy. It is generally divided into Type 1 diabetes, in which your body is unable to produce insulin, the hormone needed to metabolize fat, protein, and carbohydrates; and Type 2 diabetes, which means your body cannot process the insulin it generates. There is also gestational diabetes, which causes high blood sugar levels in pregnant women, even those without history.
Among the diabetes types, Type 2 is more common. Among over 400 people around the world who have been diagnosed with diabetes, 90% have the second type, which has no known cure.
While it can be hard to diagnose and a lot of people may not be able to tell they have it for years, some of diabetes’ early signs include frequent urination, an increase in appetite and thirst, fatigue, unintended weight loss, and slow healing wounds. Specific Type 2 diabetes symptoms are yeast infections, blurry vision, and sensations of tingling, numbness, or pain in your hands or feet.
Even though there is no known cure for Type 2 diabetes, it’s important to manage your blood sugar levels and wellness in order to avoid more health problems. Possible diabetes complications are heart disease, macular degeneration which may lead to vision loss, nerve damage, kidney problems, hearing impairment, and diabetic coma.
Here are some helpful tips in order to make a Type 2 diabetes diet healthy and more sustainable.
1. Be mindful of what you eat
It goes without saying that your ultimate goal should be to control your blood sugar levels. A Type 2 diabetes diet might sound extremely restricting, but it’s actually a matter of making better, healthier food choices.
Carbohydrates are especially tricky because too much of it will spike your glucose levels (hyperglycemia), while too little will also bring your levels very low (hypoglycemia). Go for complex carbs instead of refined carbs. Other considerations for your diabetes food list should be more fiber-rich foods that slow the absorption of sugar, as well as protein and good fat.
Stock up on fatty fish such as salmon and mackerel to get adequate omega-3 fatty acids, leafy greens that are low in digestible carbs, eggs to improve insulin sensitivity, and Greek yogurt which is great dairy for diabetics. Avocados have less than a gram of sugar and is high in fiber and healthy fat, while beans have a low glycemic index.
2. Don’t skip breakfast and meals
One of the worst things a Type 2 diabetic can do is skip meals. Doing so upsets the fragile balance between your food intake and insulin production. Skipping meals increases your glucose which is bad for someone with diabetes, but it can be even more dangerous if you’re taking medication. Diabetes management prescriptions work to lower your glucose levels, but not eating can lead to hypoglycemia.
Breakfast is especially necessary for diabetics because it helps stabilize blood sugar levels throughout the day. Eat meals at a regular schedule and take small but healthy snacks in between to avoid spikes.
3. Cook meals at home
It can be tempting to dine out at a restaurant or order takeaway especially when you’re tired. While it’s fine on occasion, it’s best if most of your meals are cooked at home so you’re aware of what goes into it and ensuring that it’s healthy for you.
If you’re too busy to come up with a meal from scratch all the time, consider meal prepping. Set aside a few hours on your days off to cook enough meals for a few days or the entire week. All that’s left then is minimal effort like reheating your food or simply adding fresh vegetables
4. Go for healthier cooking options
The way you cook food can make a big difference and may even broaden your options on meals you can enjoy. Instead of frying which requires added fat, baking or broiling your food is a better alternative. In some cases, these methods even allow excess fat to drip off so you have a healthier meal.
If a recipe calls for fat, choose liquid fats over solid fats, and avoid saturated or trans-fat. Canola oil and olive oil are your best bets, but they still should be used in moderation. You can also marinate meats overnight to add flavor and lessen your reliance on sodium and fat.
5. Check food and drink labels
Most pre-packaged or processed foods should be avoided especially on a Type 2 diabetes diet, but you can exercise caution in consuming them if you check the nutritional information at the back. Some chips or other snacks are often touted to be healthy but may pack additives that are not good for diabetics.
The same goes for drinks: Sodas and canned juices are high in sugar, though there are some sugar-free options. Double-check on the label to make sure of it first. Being a little more aware of what goes into your body often leads to making healthier choices.
6. Track your food
One way to ensure that you’re eating correctly especially on a Type 2 diabetes diet is to track what you eat. The glycemic index is a ranking of carbohydrates determined by how they raise blood sugar levels after eating. Keep a list handy, whether as a printed list in your kitchen or a note in your phone so you can easily keep track of foods that are low in the glycemic index and therefore better for diabetics.
Keeping a food diary listing everything that you eat in a day helps you monitor your overall food intake. You can also utilize fitness apps that have extensive features, so you can also keep track of the nutrients and calories that you’re consuming and see where you lack.
Manage your diabetes today
Having diabetes does not mean you have to give up on delicious food. It’s just a matter of making better choices, not only what you eat but how you eat as well. There are also so many diabetic-friendly recipes that are tasty while helping you regulate your blood sugar levels accordingly.
Take this opportunity to learn more about your body and nutrition. Set yourself up to win by pairing your healthy diet with regular exercise, staying within your ideal weight range, and getting enough fluids and rest so you can fully manage your diabetes, hopefully without the need for additional medications.
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