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

★How to exercise outdoors, when the smogs a killer

★Top 10 Homemade Fruit Packs for Glowing Skin

★The Benefits of Yoga Beyond Flexibility

★5 Yoga Poses that Can Give You a Glowing Skin

★Is This the Best Diet for Post-Menopausal Women?

★Everyday Medications You Should Never Take When You Exercise

★12 Benefits of Hair Spa Treatment

★Outdoor Activities to Lose Weight

★Why most people use emotional words to persuade others

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

★Working It Out: The future of work and digital

★Best foods for healthy skin

★5 Tips to Take Care of Your Sensitive Skin

★Why You Need to Start Combining Avocados and Peaches

★7 Healthy Hacks for Your Pumpkin Spice Latte

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

★Yoga Asanas To Prevent Hair Loss

★Healthiest Foods For Women

★Yoga Heals More than Just Your Body

★The Simple 20-Minute Habit That Could Save Your Life

★Humans evolved to benefit from fermented foods

★Top Foods for Calcium and Vitamin D

★Grean tea could help get rid of acne

★How your make-up bag could wreck your health

★10 Surprising Things That Can Cause You to Lose Muscle

★10 Healthy Twists on Classic Diner Dishes

★How to prevent peanut allergies in children?

★15 Kitchen Herbs and Spices with Powerful Health Benefits

★7 Must-Eat Fermented Foods for a Healthy Gut

★10 Signs You are Obsessing About Your Weight

★Mushrooms could prevent risk of Dementia, scientists say

★How you should wash your face?

★Top Fitness Stars Share Their Most Common Workout Habits

★Popular weight loss strategies

★Expert reveals the snacks you should eat, according to your body type

★Mans lips exploded after he became 'addicted' to fillers

★Daylight Savings Time: That miserable time of year when many mourn loss of one-hour sleep

★Manage oily skin in winters with these steps

★Pasta eaters may have better diet quality: study

★5 foods for healthy skin

★Weight-lifting and protein shakes rich in growth hormones may make you bald

★Take care of your coloured hair with Wella

★Does ginger gene offer key to younger looking skin?

★Hair removal injuries rocketed NINE-FOLD since 1991

★Can high heels give you cancer?

★6 Best Oils for a Naturally Clear and Glowing Skin

★11 Realistic Methods of Stress Management

★A platter full of seafood

★Tips to Even your Skin Tone Naturally

★Daily consumption of tea protects the elderly from cognitive decline

©2024 All rights reserved.