Tips To Reverse Diabetes

Tips To Reverse Diabetes


Tips to reverse diabetes

Diabetes on the rise
Diabetes is on the rise, however, in most cases, diabetes can also be prevented. A healthy lifestyle change can reverse diabetes. Your health can be improved by making small changes in the way you eat, adding a little more exercise and losing even a modest amount of weight. The diabetes communities that are online support you and the changes you make in your lifestyle.

Taking control of diabetes
Changing your lifestyle does not mean living in poverty. You can continue to eat and enjoy your favorite foods, and best of all, you do not have to give up sweets or give up carbohydrate counting. But you probably need to learn better eating habits. But what does it mean to eat well for diabetes? A diet for diabetes is simply a healthy eating plan with high nutrient content, low in fat and moderate in calories.

Small changes equal big results
You have more control over your health than you think. The most important thing you can do for your health is to lose weight. Being overweight is the biggest risk factor for developing diabetes. Your risk is greater if you tend to carry your weight around your abdomen. Experts say that losing only 5% to 10% of your total weight can help you reduce your blood sugar significantly, as well as reduce your blood pressure and cholesterol levels.

Myths and facts about the diabetes diet

MYTH: you must avoid sugar.

FACT: You can enjoy treats as long as you have a healthy eating plan with daily exercise.

MYTH: The high protein diet is the best.

FACT: Eating too much protein can actually cause insulin resistance. A healthy diet includes proteins, carbohydrates and fats.

MYTH: You must reduce carbohydrates.

FACT: Whole grain carbohydrates are a good source of fiber and are digested slowly, keeping blood sugar levels more even. It is best to limit highly refined carbohydrates such as white bread, pasta and rice, as well as soft drinks, sweets and snacks. Focus on complex carbohydrates rich in fiber because they help maintain blood sugar levels even as they digest more slowly, which prevents the body from producing too much insulin. They also provide lasting energy and help you to be full for longer.

Glucose level
The glycemic index (GI) tells you how fast the food turns into sugar in your system. High-GI foods tend to increase your blood sugar levels. These foods include white rice, white pasta, white bread, potatoes, sweets, potato chips and many processed foods. They should be limited in their diet. Low GI foods include nuts, seeds, lean meats, seafood, whole grains, beans, brown rice, whole wheat bread and whole wheat pasta. You should eat plenty of vegetables, beans and non-starchy fruits, such as apples, pears, peaches and berries. Even tropical fruits such as bananas, mangoes and papayas.

Sweet Cravings
If you want something sweet, you should limit the consumption of bread, rice or pasta during the main meal. Eating sweets adds additional carbohydrates; It is best to reduce other carbohydrates whenever possible. Make your indulgence count by eating slowly and paying attention to the flavors and textures. Think about reducing sweets by reducing soda and juice drinks, reducing the amount of sugar in the recipes by ¼, and instead of ice cream, mix frozen bananas or a small serving of dark chocolate. You should also start replacing your daily dessert with fruit.

Caution with alcohol
If you are diabetic, always check your blood glucose level, as alcohol can interfere with diabetes and insulin medication. Beer and wine contain calories and carbohydrates, while cocktails are loaded with sugar. Men and women should drink in moderation, with women one drink per day and men two drinks per day.

Caution with types of grease
There are several fats to consider when eating. Some fats are not healthy, while others have high health benefits. The two most harmful fats are saturated fats and trans fats. Saturated fats are found mainly in products of animal origin such as red meat, whole milk dairy products and eggs. Trans fats are fats that are less likely to spoil. The best fats are unsaturated fats, which come from plant and fish sources. Good sources include olive oil, canola oil, walnuts, avocados, salmon, tuna and flax seeds, which fight inflammation and support brain and heart health.

What about the exercise?
When it comes to preventing, controlling or reversing diabetes, consider exercising. Regular exercise maintains your weight and can improve your insulin sensitivity. One of the easiest activities of moderate intensity is to walk 30 minutes five or more times a week, swim or ride a bicycle.

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Video credits to NoMoreDiabetesForYou YouTube channel

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Tips To Reverse Diabetes

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