Diabetes type 2 is easily the most common type of diabetes. Many Americans have been told they have diabetes type 2 and many more are unconscious they’re at high risk. Some groups have a higher risk for developing type 2 diabetes than others. Type 2 diabetes is more common in African Americans, Latinos, Indigenous Americans, and Asian Americans, Native Hawaiians or other Pacific Islanders, along with the older population.
In diabetes type 2, either one’s body does not produce enough insulin or the cells ignore the insulin. Insulin is required for the body to be able to use glucose for energy. After you eat food, your entire body breaks down the sugars and starches into glucose,which is the fundamental fuel for your cells in the body. Insulin takes the sugar from blood into your cells. When glucose increases inside the blood rather then going into cells, it can result in diabetes complications.
You may have the capability to enhance and protect your present health. With proper nutrition and workout and by making good life-style choices (like not smoking), you could feel better, stronger, and healthier, and will reduce your risk of diseases like cancer, diabetes, heart problems and cerebrovascular accident.
What is a Healthy Weight?
There’s a great way to understand if your current weight puts you in danger of developing serious diseases. Go to www.diabetes.org/bmi and consider the Body Mass Index (BMI) test. The outcomes will help you decide if you need to stress about your weight.
Better You Eat, The Better You are
Below are a few basic guidelines to assist you and your family make healthier food decisions.
- Eat a lot of vegetables and fruit
- Choose whole grain foods over processed grain products.
- Try brown rice instead of white. Substitute wheat grains bread for white.
- Eat fish two or three times a week.
- Select leaner cuts of meat like those that end in “loin.”
- Remove the skin from chicken and turkey.
- Eat non-fat dairy
- Drink water and calorie-free non-carbonated beverages.
- Use liquid oils for cooking as a substitute for solid fats.
- Reduce too-high calorie junk food like chips, cookies, cakes, and regular frozen goodies.
- Look for baked chips and reduced calorie snacks. Or have a piece of fruit instead.
- Be careful about your portion sizes. Even an excessive amount “healthy” food might cause fat gain.
Tips:
- Compare labels of similar foods, then opt for the one with smaller amounts of saturated fat, cholesterol and sodium.
- Adults should eat under 2400 mg. of sodium on a daily basis. In case you have hypertension, it is best to prefer even less.
- Try adding spices and herbs within your cooking to take the place of salt for enhancing flavor.
A Little Workout Goes A Long Way
Something that gets you up and moving will work for you. Here’s what it could do:
- Lower your risk of developing diabetes type 2
- Decrease your risk of heart problems and stroke Lower hypertension and cholesterol
- Reduce blood glucose (sugar) levels if you have diabetes, which could lower your risk of developing diabetes related complications
- Relieve stress
- Allow you to lose weight
- Give you more energy
- Assist you to sleep better
- Build stronger bones and muscles
Its not necessary to go to a gym, play sports or use fancy equipment. Naturally, you should speak with your physician before beginning any exercise program.
When you have Diabetes.
Eating healthy and staying active are more important if you have diabetes. Well-balanced meals may help keep your glucose (sugar) level as near to normal as possible. Being active likewise helps you lower your blood glucose. If you increase your physical activity levels, you could probably take less insulin or diabetes pills. For anyone who is very inactive, have heart disease or a history of foot ulcers, talk to your doctor about safe exercise in your case.
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 learn how your blood glucose reacts to exercise. Bring a snack if you’ll be active for a couple hour.
Patricia Harris writes for the sample diabetic menu blog, her personal hobby blog focused on guidelines to eat healthy to prevent and manage diabetes.