Health & Fitness

5 Nutritional Tips to Maintain Your Health with Type 2 Diabetes 

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Type 2 Diabetes
Type 2 Diabetes

With over 422 million people suffering from diabetes around the world, we can undoubtedly say that this disease is expected to double in the next decade or so. Even in Colorado, more than 400,000 people have diabetes. Broomfield has some major cases of diabetes coming forward. Although sugary foods have been in the diets of people since the evolution of mankind when we see it now, the investigation of fast food and processed sugar has worsened our cravings, metabolism, and everything else associated with it. 

Because of a sudden change in our lifestyle (mainly eating and working habits), diabetes has become quite common. Type 2 diabetes is triggered in older age in people who do not emphasize their health during their youth. However, it is saddening to see many youngsters, especially teenagers, being affected by the disease because of their eating habits and an overall inactive lifestyle. 

Factors That Cause Diabetes 

There are various reasons why you might suffer from diabetes. Insulin stops responding in the body of people who have type 2 diabetes. There are different reasons why a person may have diabetes: 

Obesity 

If you have problems in managing weight, chances are that you will get type 2 diabetes. Being overweight is also risky, but if you are obese, you will get diabetes 5 years earlier if you are obese. Ever since the obesity numbers have started to increase, it has had an incremental impact on diabetes cases.

Insulin Resistance 

There are cells in your body that may start to resist insulin. As a matter of fact, if you have prediabetes, it will develop into type 2 diabetes unless you change your lifestyle. Your present condition means that pancreas is working super hard to maintain your current glucose level.

Poor Lifestyle 

People who remain inactive make poor choices in food and exercise less than 3 times a week – in a decade, your body will stop responding to insulin or even responding to it. 

PCOS 

It is a common health condition in women that leads to diabetes. Women who suffer from PCOS have problems with fertility, glucose levels, and weight. All these factors combine to make your body resistant to insulin. 

Age 

Many people who have lived a sedentary lifestyle have chances of developing insulin in their older years. Most people are affected after 45, but if you have a worse condition, it can happen in your 30s. 

Diet with Diabetes 

What you eat has a significant impact on diabetes. As we discussed above, you need to make some severe changes to the way you eat. However, every person has a different condition, so we cannot just stick one diet plan to all diabetics. An understanding of general eating methods and food choices will help you make smarter food choices. This way, the response to diabetic neuropathy treatment will also increase, and you will start feeling much better. 

Here are a few convenient choices: 

Healthy Carbs 

Carbohydrates are a general source of fuel for your body – we can live with them, can’t live without them. But with proper control over the selection of carbs, you can positively impact your blood glucose and sugar levels. You need to know the foods that are rich in carbs. Instead of going for processed carbs, choose healthy and unrefined carbs. 

Some good examples of healthy carbs are: 

  • Whole grains 
  • Fresh fruits 
  • Root vegetables 
  • Legumes and lentils 
  • Dry fruits 
  • Dairy items 

Also, you need to understand that it’s really not just about the type of carbs you eat. Portion control is also an indispensable factor and whatever food you eat, take care of the number of portions that you consume every day. Reduce the intake of fibre-rich carbs such as processed bread and rice. If you purchase your grocery from branded items, it is better to check the nutrients. 

Reduce Sodium Intake 

Salt consumption raises the risk of elevated blood pressure, which increases the risk of cardiovascular problems such as a stroke or heart attack. For those suffering from diabetes, the chances of developing these health issues are even more. You need to understand that while salt may add a kick to your food, consuming high levels of sodium-rich food is worse than good. Try limiting your salt intake to less than 6 grams every day. You can also restrict the amount of salt consumption by cooking your meals at home. This will help you track your intake and stay on top of it. Cooking meals at home may be an issue for those who have hectic schedules but, if you prepare your meals weekly, it will help you maintain your sugar. 

Consume Fresh Fruits and Vegetables 

By now, it is clear that fruits and vegetables play a significant role in maintaining your overall health. Doctors and healthcare professionals recommend that you take fruits and yummy salads as snacks instead of opting for a packaged treat. Your body will be blessed with minerals and vitamins, which will help to keep your blood sugar in place. Now you may be wondering how fruits can be healthy for diabetics. They do have their fair share of sugar in them. 

Actually, those are natural sugars, and they are great for everyone. Instead of opting for canned variants of your favourite fruits, buy fresh fruits. Fresh fruits are more affordable, more filling, and healthier. Instead of eating 4 to 5 portions at once, consider eating one piece of fruit after every meal. 

For vegetables, you need to have a salad for lunch. Salads will help you stay full without increasing your glucose level. Add your favourite vegetables, healthy dressings, nuts, and some lean protein.

Eat Healthy Fats 

Even with diabetes, fat is an important aspect of your diet. Healthy fats provide your body with nutrition. When we talk about fats, it doesn’t mean that you can eat whatever variant of fat present. Opt for healthier fats that provide your body with the required energy and improve your metabolism. 

Healthier fats are usually unprocessed and help you reduce LDL cholesterol instead of increasing it. Make sure that you are taking in a sufficient amount of healthy fats in your body. Fruits like avocados, nuts like cashews, and walnuts are rich in healthy fats. 

All in all, consider reducing the number of fats. Consider replacing fried foods with baked and steamed variants. Overeating fats like lard, butter, and ghee may cause health issues. Healthy fats are also recommended to diabetic patients who are taking accident treatment from car accident clinics in Broomfield

Reduce Alcohol 

Alcoholic beverages are high in calories. However, if you are looking to reduce weight with diabetes/prediabetes, try reducing the amount of alcohol that you consume daily. A recommended amount of alcohol for diabetics should be nothing more than 14 units every week. Start by drinking on alternate days and then eventually increase the gap. It is not safe to consume any alcoholic intoxicants on an empty stomach, especially if you are on medicated insulin. 

Conclusion 

Diabetic patients need to take care of their diet. If you have diabetes, you need to `take care of your eating habits. Since the risk of diabetes is increasing, individuals need to take care of their diet and maintain a healthy lifestyle. 

Skye agostini

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