Type-2 Diabetes Diet Tips
The following are some practical & common-sense diet tips for those suffering from the effects of type-2 diabetes.
1. Eat More Fruits And Vegetables
Try to get around 3 – 5 servings of vegetables per day and 2-4 of fruit. These types of foods provide essential vitamins, minerals and fiber. They are an important part of a well balanced diet for anyone regardless of being diabetic or otherwise. Fruits can contain some carbohydrates so be careful to balance this out with your overall carbohydrate intake.
2. Limit your intake of fruit juices
If you suffer from adult onset diabetes fruit juices could be hazardous to your health, creating a rapid surge of blood glucose and insulin. That insulin can drive blood glucose into your cells for storage causing a rapid and dangerous drop in blood levels. A glass of fruit juice contains almost as much carbohydrate as a glass of sugar filled coca cola. The fiber in fruit and vegetables slows down this conversion. When you juice, you remove this essential fiber and the carbohydrates in the fruit and vegetable juice convert more quickly to blood glucose. Consider the carbohydrates in fruit juice in your meal planning. There are 15 grams of carbohydrates on average in three to four ounces of fruit juice.
3. Eat healthy proteins
Proteins should be consumed by everyone as they are necessary for the body to build, repair and main component of cells as cell proteins. Typical foods like chicken, fish, cheese and tofu are good examples of protein that can be eaten. They should form 15% of total calories per day in 2-3 servings. Dairy products like low-fat milk and yogurt are also a part of a normal diet. They provide calcium and vitamins like A and D. 2-3 and therefore are recommended.
4. Eat more high fiber products
Research has shown that a high fiber diet can help to control diabetes. Fiber is an essential part of a diabetes diet plan because it helps to control blood sugar levels. Clinical studies have shown that by keeping to a high fiber diet, you can reduce your blood glucose level by up to 10 per cent and lower your insulin levels by up to 12 per cent. Apart from helping to reduce your glucose and insulin levels, a high fiber diet also help to reduce bad cholesterol.
As part of the diabetes diet plan, you should be eating at least 50g of fiber per day. High fiber products include foods such as fruit, green leafy vegetables, legumes, muesli and oats.
5. Avoid refined sugars
Reduce your intake of refined white sugar, sucrose, corn syrup, high-fructose corn syrup, and dextrose
Probably the single most important step you could take to reverse your diabetes symptoms is to reduce the your intake of refined sugars.
Diabetes mellitus – otherwise known as ‘sugar diabetes’ – is caused by excessive consumption of refined sugar.
Sugar and refined carbohydrates are undeniably linked to diabetes. Researchers around the world have come to the conclusion that the consumption of refined sugar is detrimental to the health of people without diabetes and disastrous for those with it. Furthermore, excess sugar in the blood can cause the onset of type 2 diabetes.
The simple truth is that refined sugars, also known as simple sugars, break down too quickly into glucose in our small intestine and are too rapidly absorbed into our bloodstream, causing a condition known as hyperglycemia, or what is often referred to as a “sugar high.”
Avoid even so called “natural” sweeteners
The category of refined sugars includes even so-called “natural sweeteners” such as dextrose (glucose) , fructose, galactose, maltose, lactose, dextrin and honey. The body digests and absorbs these concentrated sources of sugars rapidly, and quickly just like regular refined sugar.
It’s the job of our pancreas to control blood-sugar levels by producing insulin, a substance which transports glucose to our cells for energy, and any excess to our livers for storage as glycogen.
With an influx of rapidly absorbed simple sugars, the pancreas overproduces insulin to protect our brain and other vital organs from sugar overdose. This rapid overproduction of insulin, which is triggered by refined sugar, soon results in too much sugar being removed from the blood. The result is a low-blood-sugar condition known as hypoglycemia – also referred to as the “sugar blues.” At this point, our adrenal glands secrete a hormone that changes the stored glycogen into glucose to raise our blood-sugar levels again. Over time, this up and down roller coaster of metabolic needs due to the fluctuations of sugar ingestion leads to overtaxed, worn-out adrenal glands, liver and pancreas and eventually diabetes.