The Diabetes Diet

People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. Taking steps to prevent or control diabetes doesn′t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You don′t have to give up sweets entirely or resign yourself to a lifetime of bland food. With these tips, you can still take pleasure from your meals without feeling hungry or deprived.

What′s the best diet for diabetes?

Whether you′re trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary. But you do need to pay attention to some of your food choices?most notably the carbohydrates you eat. While following a Mediterranean or other heart-healthy diet can help with this, the most important thing you can do is to lose a little weight.

Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of wellbeing. Even if you?ve already developed diabetes, it′s not too late to make a positive change. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you have more control over your health than you may think.

The biggest risk for diabetes: belly fat

Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance. You are at an increased risk of developing diabetes if you are:

  • A woman with a waist circumference of 35 inches or more
  • A man with a waist circumference of 40 inches or more
Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.

Planning a diabetes diet

A diabetic diet doesn′t have to be complicated and you don′t have to give up all your favorite foods. The first step to making smarter choices is to separate the myths from the facts about eating to prevent or control diabetes.

  • Healthy fats from nuts, olive oil, fish oils, flax seeds, or avocados
  • Fruits and vegetables?ideally fresh, the more colorful the better; whole fruit rather than juices
  • High-fiber cereals and breads made from whole grains
  • Fish and shellfish, organic chicken or turkey
  • High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt
  • Trans fats from partially hydrogenated or deep-fried foods
  • Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
  • White bread, sugary cereals, refined pastas or rice
  • Processed meat and red meat

Most Read

★A platter full of seafood

★5 superfoods to combat hair loss

★15 Powerful Asanas of Yoga to Reduce Belly Fat

★Learn to Do Vinyasa Yoga for Weight Loss

★Working It Out: The future of work and digital

★Do you want to be paid for sleeping well at night?

★7 Must-Eat Fermented Foods for a Healthy Gut

★Women found to appear up to 20 years younger if they stay out of the sun

★Plum goodness for your hair!

★Outdoor Activities to Lose Weight

★Top Foods for Calcium and Vitamin D

★How mood and eating behaviour are connected

★Yoga Poses for People with Less Flexible Body

★Surgery addict rushed to hospital after his body REJECTED his new nose

★6 Best Oils for a Naturally Clear and Glowing Skin

★Eating cheese does not raise cholesterol, study finds

★10 Weight Loss Tips to Make Things Easier (and Faster)

★Guinness World Record for bearded woman Harnaam Kaur

★10 Healthy Twists on Classic Diner Dishes

★Growing Propagating and Using Aloe Vera

★Using Kalonji Seeds for Weight Loss

★Healthy eating

★How your make-up bag could wreck your health

★Skinny jeans and big fluffy hoods contribute to back pain

★Flex Your Memory Muscle

★Wash Your Face with Oil

★8 Time-Saving Meal Prep Ideas Nutritionists Actually Use

★5 Tips to Take Care of Your Sensitive Skin

★Natural and healthy effects of Aloe Vera!

★3 Must Try Face Yoga Exercises For Glowing Face

★Learn How To Do Pearl Facial At Home To Get Naturally Glowing Skin Instantly

★Take care of your coloured hair with Wella

★Daily consumption of tea protects the elderly from cognitive decline

★The health benefits of popular foods

★The tangy taste of Banaras

★What dangers are hidden in your pillow?

★How to Do Face Cleansing at Home?

★Best and Worst Drinks for Weight Loss

★The Brilliant Food Combo That Helps You Burn More Fat

★Why You Need to Start Combining Avocados and Peaches

★Try these 4 simple yoga asanas to gain weight

★Eating Carbs and Fats Before a Workout? Read This

★How to Set Weight-Loss Goals You Can Actually Achieve

★Smoking and sight loss warning

★Dandelion Benefits Biodiversity, Soil and Your Health

★How to prevent peanut allergies in children?

★The Key to Healthy Aging

★Skin tone linked to fruit and vegetable consumption

★Why most people use emotional words to persuade others

★Scientists found effective dandruff treatment


©2023 All rights reserved. shapesnfitness.com