Diabetes is affecting more and more people every day. With a world that is filled with high-stress and not enough hours, people are reaching for processed, sugary and fatty foods as an easy solution to every meal. Overtime the chemical additives that are in foods wreak havoc on hormone levels. Many times this leads to the body becoming insulin resistant or producing too little insulin to properly support the body’s digestive processes. The medical term for a person who produces too little insulin or becomes insulin resistant is Diabetes. While diabetes can be managed with mild exercise, insulin tracking and medication, a dietary overhaul is what will be most beneficial at stopping diabetes in its track.
The Skinny on Eating Healthy
All our lives medical professionals say to “eat healthy.” However, no one ever elaborates on what that specifically means. For some people, eating healthy means less red meat, others believe that eating diet foods is healthier and then there are some people who think that eating less calories, regardless of the food, is considered healthy. At the end of the day, “eat healthy” means to have a diet that is filled with whole foods. The chemical processing and additives that many foods go through add chemicals and toxins to the body. These contribute to over 70% of medical problems including diabetes, obesity and cardiovascular disease.
Extreme dietary changes can be used to help treat diabetes and reverse it all together. In order for this to be successful, a person must commit to a truly healthy eating diet. After years of being set in your dietary ways, it is time to take charge and give your body the nutrients it needs to function properly and successfully treat diabetes.
What Should and Should Not Be In Your House?
The easiest way to manage the foods in your household is to eliminate anything that is processed. This includes foods that are canned, pre-made, microwavable and loaded with sugars or fats. Essentially, 90% of the foods you would buy in the aisles of the grocery store are hindering your body’s ability to treat diabetes. When shopping, purchase those foods that are not pre-packaged and labeled organic as much as possible.
A diet to help manage diabetes should include plenty of fruits and vegetables. Avoid high sugar fruits such as bananas, pineapple and grapes. Watermelon, apples and berries are a better choice. Choose dark, leafy vegetables that are filled with calcium, fiber and antioxidants such as romaine lettuce, baby spinach, mushrooms, onions and bell peppers. For breads, always select whole grain breads such as whole wheat or sourdough. Read the ingredients and be sure that additives and processed ingredients like bleached white flour are not on the list.
Choose low-fat dairy products including yogurt, cottage cheese and milk. Finally, choose sides such as frozen vegetables, fresh vegetables and grains that are high in protein including quinoa and organic brown rice. You can cut down on the time spent preparing meals by chopping up all vegetables and fruits after they are purchased and storing them in air tight containers. Also take the time to season, brown or chop meats and vegetables for meals a few days in advanced. Over the course of six months to one year, you will see a drastic increase in your body’s hormone levels and by maintaining a healthy diet rich in whole foods, you can eliminate diabetes.
Eating Right With Diabetes, But Enjoying It
One of the first things after being diagnosed with diabetes, whether it be type l or type ll is going to be the change in your diet that is required.
One of the most important things we have to do everyday with our diabetes, is monitoring our blood glucose levels several times a day. This is something that is very essential, we learn very quickly of where these levels should be, morning noon and night and especially before and after meals. For most of us our plasma levels should be about 90 to 130 before meals and below 180 an hour or two after a meal.
We all know to well the temptations that we encounter day to day when it comes to choosing what we have to eat. By choosing what we eat we have to keep in mind what this will do to our blood glucose levels. In today’s fast moving society it seems that are first and easy choice is fast food, now we all know how good that is. Even if it is a fast food choice we make we can still make wise choices, say like a salad instead of that burger or maybe a bowl of fruit in place of that creamy dessert. There are many changes we have to make in are diet, but it is still up to you to do that.
Though we have to modify our diets, that does not mean we have to give up eating well. One of the most important things we have to keep in mind is that we need to control our weight. Being overweight is one of the things that can contribute to having serious long term complications with diabetes. This may lead someone to question then, how do I know if I am eating properly. This is where your doctor comes in, they can set up a diet plan or refer you to a diet professional to set up a daily meal plan. You have the right to eat right to stay healthy, if you do not you deprive your body of the essential nutrients to stay healthy.
One of the most important things you will probably hear from every diabetic when it comes to diet change is something we have all been told we will have to watch, and that is are carbs.
Now not to say that all carbohydrates are bad would not be right, there are good and there are bad and you will have to learn the difference. We all need carbohydrates for nutrition and energy, but they do play a big part in our glucose levels. You will become very familiar with dealing in the consumption of carbs so don’t worry you will come to know what is good and what is bad. The hardest part will be giving up the bad, but remember this will be very important in controlling your diabetes.
There are many things that we can do to change our lifestyles, whether it be by diet or by medications that you may need to take. Just remember by doing these things and sticking to them will make a huge difference in the way you deal with and control this awful disease. But always do one thing and that is to remember you are not alone, there are many people just like you dealing with this everyday so there is always someone to help you.