Most people are aware that when it comes to type 2 diabetes and achieving normal blood sugar levels, its solution is rooted in poor lifestyle choices.
Doctors and nutritionist do battle as to what these choices are. However, there has been growing consensus that certain activities enhance the way in which the cells are more insulin receptive thus reducing blood sugar. One big factor that affects blood sugar is your diet. Type 2 diabetes is strongly linked to what we eat. The wrong meal can throw your blood sugar off balance for days. Below are some of the choices you can begin to incorporate into your lifestyle.
- Increase your intake of Fibre Rich foods
In order to keep achieve normal blood sugar levels, you need to eat foods with high fiber content. So how do foods with high fiber content help you with your diabetes? Fiber helps with regulating blood sugar by curbing the rate at which glucose is released into the bloodstream. It acts like a net, that releases glucose into the bloodstream slowly; hence you do not get those wild sugar spikes associated with high blood sugar, Rather you get that nice even balance of glucose flowing into the blood. In reforming the diets of my patients, I ensure that they incorporate fiber into every meal. Chia seeds, beans, broccoli, Brussels sprouts, nuts, berries, bananas, are excellent sources of fiber. Do not concern yourself with the fact that fruits may cause harm as a diabetic. Much of the sugars provided by natural fruits are beneficial.
- Avoid refined starch.
One of the worst foods that a diabetic can consume is refined starch. Foods that are refined such as white bread, white pasta, cakes, biscuits etc. These refined foods have a high glycemic index cause the blood to have high sugar levels. Which is extremely dangerous to those with diabetes. These foods should be replaced with complex carbohydrates. These foods take longer to digest and lead to a gradual release of glucose into the blood.
- Eat High-Quality Fats and animal protein
Avoid foods that contain bad fats such as saturated oils. These oils clog up the cells and cause them to resist insulin from entering the cells. Eating red meat is also problematic and should be avoided.
These poor fats and meats can be replaced with healthy options like grilled fish, meats, frying with butter ghee or coconut oil in slow temperature are excellent alternatives. Fish can also be cooked by steaming. Avocados, olive oil, olives, coconut oil, palm oil, hemp oils not only is beneficial to diabetes, but provides the most need nutrients to normal blood sugar, red meats, and avoid roasting or grilling meats, or fish. Frying at low temperatures with coconut oil and a lid on the saucepan avoiding any browning is just about acceptable. It is best to steam fish or grass-fed meat.
- Exercise
While it can be argued that type 2 diabetes should be treated entirely under the domain of diet and food programs, exercise is an activity that cannot be ignored. The right exercise will benefit the cells by making the cells more efficient in up taking glucose. It also helps in helping the cells to utilize the sugar being produced by foods.
Exercises that I would recommend are brisk walking, yoga, swimming, aerobic exercises, Tai chi, cycling, and dancing.
If you decide to adopt any of the activities as a diabetic, ensure you do so with a qualified health practitioner.