The food we eat directly affect our health an all ways.This include the physical body and the mental well being. A balanced and healthy diet control the amount of blood sugar in the body thus alleviating diabetes symptoms. This prevents onset of other related diseases the most serious being cardiovascular diseases and stroke. Blood sugar is glucose derived from the carbohydrates we eat. Some of these carbohydrates are broken down into glucose faster than others. With the ones getting broken into glucose fast, there is corresponding fast injection of sugar(glucose) into the bloodstream. The bad carbohydrates or the type which gets broken down into glucose fast include white bread, polished rice and most of refined foods. Good carbohydrates which get broken down slowly include brown rice, brown bread and foods with high fibre content. We use glycaemic index to rate the breakdown of carbohydrates into glucose.
Foods with high glycaemic index value are bad for not only diabetics but to any one who is aiming for a healthy diet. Eating foods with low glycaemic index will stabilize the blood sugar and because of the fibre content, will make you feel full. This is an added benefit of weight management.
Almost 90% of those with Type 2 diabetes are overweight, which is extremely unhealthy. A good way to reduce weight is by cutting down on the amount of carbohydrates and calories you are consuming, and also in taking more healthy fats to improve your glucose levels. If these steps are followed, you will definitely notice a difference in your weight.
There are others factors though aside from the type of diabetes they have. Some other factors include their sex, age, physical fitness level, height, weight, etc… So clearly, someone who is heavier will most likely need more calories than their counterpart who is lighter. Also, since physical activity burns calories, those with higher level of physical activity will most likely require more calories, and vice versa.
Eat more raw foods including fruits and vegetables – Foods in their rawest and freshest form are the healthiest foods and are an important part of a diet for a diabetic. They are high in fiber, protein, vitamins and minerals, and complex carbohydrates all of which are a key part of blood sugar management.
Proteins can be another source of energy, which can be extracted from poultry, eggs, fish, nuts, and cheese. Not only are nuts, cashew nuts, almonds, walnuts sources of protein, they are excellent sources of fiber, too. Then, there are the fruits and vegetables, which should form an integral of any meal, diabetic or not. They constitute the richest source of vitamins and minerals. Some vegetables like potato and sweet potato and fruits like mangoes, bananas, papayas and grapes, which are high in carbohydrate content, should be consumed in limited amounts. But other than these, fruits and vegetables are essential parts of a diabetic diet, and one should make it a point to have at least three servings every day.
Any diabetic diet will also include exercise in it. It’s vital to your health. We’re not talking about joining a health club, or sweating at the local gym. It can be going for brisk walks 4 times a week for 30 minutes.
by Scott Gillespie
Read Also :
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Read Also :
- How do Calories Contribute to Weight Loss and Weight Gain
- By Losing Weight Fast-wear a Bikini-look Like a Fitness Model
