Diabetes can be prevented, controlled, or reversed by healthy eating. These tips will allow you to still enjoy your food and not feel hungry or deprived.
What is the best diet to treat diabetes?
No special food is required if you are trying to control or prevent diabetes. You do need to be aware of some aspects of your food choices, including the carbohydrate content. You can follow a Mediterranean diet or any other heart-healthy diet, but the most important thing is to lose weight.
You can lower your blood sugar, blood pressure, cholesterol by losing 5% to 10% of the total weight. Weight loss and healthier eating habits can have profound effects on your mood, energy and well-being. Diabetes is nearly twice as likely to develop heart disease than people without diabetes.
Type 2 diabetes can be prevented in most cases. Some cases can even be reversed. It doesn’t matter if you have sarma recept diabetes already. You can lower your diabetes symptoms by eating better, exercising more, and losing weight. You don’t have to live in poverty to control or prevent diabetes. It is possible to eat a healthy, balanced diet that will boost your energy levels and improve your mood. It doesn’t mean you have to stop eating sweets or live with bland foods for the rest of your life.
Belly fat is the biggest risk factor for diabetes
Type 2 diabetes is most likely to develop from being overweight or obese. Your risk of developing type 2 diabetes is greater if your weight is concentrated around your abdomen, rather than your hips or thighs. Insulin resistance is closely linked with belly fat, which surrounds the liver and abdominal organs. If you have:
- A woman whose waist circumference is 35 inches or greater
- A man whose waist circumference is 40 inches or greater
Fructose, which is found in sugary drinks like soda, energy drinks and sports drinks, as well as processed foods such doughnuts and muffins, cereals, candy, and granola bars, can increase your belly weight. A slimmer waistline and lower chance of developing diabetes can be achieved by cutting down on sugary foods.
Planning a diabetes diet
You don’t need to change your favorite foods or follow a complicated diabetic diet. To make smarter decisions about how to eat to control or prevent diabetes, it is important to distinguish the myths and the facts.
Select high-fiber, slow release carbs
Carbohydrates can have a significant impact on blood sugar levels, more so than fats or proteins. So you should be careful about the carbs you consume. Restrict refined carbs such as white bread, pasta, and rice as well as soda, candy and packaged meals and snacks. High-fiber complex carbohydrates, also known as slow-release carbs, are the best. They are more slowly digested, which prevents your body from making too much insulin.
What about the glycemic Index?
Foods with high glycemic indexes (GI) can spike blood sugar quickly, while foods with low GI have a slower effect. Although the GI has been widely promoted as a way to manage blood sugar, it does have some drawbacks.
- It is not clear what the true health benefits of using the GI are.
- Eating becomes unnecessarily complicated when you have to refer to GI table.
- The GI does not indicate a food’s healthfulness.
Research shows that following guidelines from the Mediterranean and other heart-healthy diets will not only lower your blood sugar but also increase the quality of your food.