Control Diabetes with Diet and Exercise

The battle against diabetes in the United States is constant. Type 2 diabetes for the over 40 years category is more common because of increasing obesity which is largely due to the typical American diet. We eat more refined foods and fast foods and we are not getting the exercise that we need. It’s astonishing that almost half of the US Population, either has diabetes or falls into the prediabetes category. BUT the best news about this diabetes epidemic is that it’s almost entirely preventable!

Here are just a few tips when Opting for Fast Food.

  • Make sure to check out the “healthy options” on the menu, when visiting the big take-out chains.
  • Noodles are a great choice, but make sure you choose an option with an accompaniment low in fat, like veges, lean meat, or fish.
  • Japanese food is a great choice – there are rice rolls with fish or vegetables, sashimi, and sushi.
  • Always opt for boiled rice rather than Fried rice.
  • Try to avoid the sauces offered for salads and other foods – they can contain as many calories as the meal itself
  • Go for the whole grain bread and roll variety where it’s offered.
  • Drink water, or a no-sugar version of soda.
  • Avoid hot dogs, pies, pastries, and fries.

More HERE on Healthy food for Diabetics!

Can Diabetes be Reversed with Diet and Exercise

How to prevent diabetesIn type 2 diabetes, just like with your diet, the exercise program you choose needs to have goals that are achievable, but also rigorous enough to provide health benefits.

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If you have recently been diagnosed with Type 2 diabetes, there’s a good chance you haven’t exercised for quite some time. So take it slow to start! Around 30 minutes per day to start is good – but if you find you can’t manage that all in one stint, then you can certainly break it up into 3 smaller sessions that you can manage.

  • Walking every day is a great place to start.  Just start out with 15 minutes per day and build as you start to improve your fitness.
  • Try and arrange to walk with a friend
  • Try to increase your daily activity levels in general – by walking the stairs instead of taking the elevator. Parking a little further away from the grocery store and walking the extra.
  • Get yourself a pedometer to count your steps and motivate you to reach your set goals for the day.
  • Join a gym or an exercise class. This is good as you will have a class leader to follow, and also there would be someone to help in the event of an emergency.

Managing your Blood Glucose Levels.

Just as regular exercise is an essential part of controlling your diabetes, keeping regular checks on your Blood sugar levels is equally important for type 2 diabetes. Take steps to maintain its range.

Use a blood glucose meter to make random checks of your blood sugar levels several times during the day. There are many types of blood glucometers available. Choose the one you like and use as indicated several times a day to record your levels.

Signs of Hyperglycemia.how to control type 2 diabetes with diet and exercise

  • The excessive thirst,
  • frequent urination
  • blurry vision.
  • Fatigue
  • Weight loss
  • Headaches

Signs of Hypoglycemia.

  • nervousness,
  • tremors or signs of weakness,
  • fainting
  • Excessive Hunger

Carbohydrate counting diabetes

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How to Reverse Diabetes with Diet

Post updated: 9th June 2023
You can easily learn how to reverse diabetes naturally and achieve this ultimate goal by simply adding the right foods to your diet. Although this might sound hard at first, it gets easier as the routine becomes a habit.
However, it is vital to remember following a diabetes diet is what enables you to get back to living your normal life. You can be in total control of diabetes and also feel good by introducing some foods to your diet. High-nutrient, low GL (glycemic load) foods are optimal for diabetics and they also help you achieve remarkable results by increasing your weight loss.

Foods to Reverse Diabetes

  1. Green vegetables  

Nutrient-dense green vegetables including cruciferous vegetables and leafy greens are the most important foods you should focus on in order to reverse diabetes. Higher consumption of green vegetables among diabetics is associated with lower hemoglobin A1c (HbA1c) levels.

  1. Non-starchy vegetables

Non-starchy, non-green vegetables like onions, mushrooms, eggplant, garlic, and peppers are essential components of your diabetes reversal diet. Besides having almost nonexistent effects on the blood sugar level of diabetics, they are packed with phytochemicals and fiber.

  1. Beans

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Reversing diabetesBeans and legumes such as lentils are the ideal sources of carbohydrates for diabetics. Beans have a low glycemic value load due to their abundant fiber, moderate protein, and resistant carbohydrates, starch that is not digested in the small intestine.

Can diabetes be reversed

Therefore, the number of calories absorbed from the beans is greatly reduced. Moreover, the resistant starch is converted to alcohol and organic acids that protect against cancer of the colon.

Consumption of beans and legumes is associated with a reduced risk of colon cancer and diabetes.

  1. Seeds and nuts

Besides being low in GL, nuts promote weight loss and also have an anti-inflammatory effect that prevents the development of insulin resistance. According to The Nurses’ Health study, eating at least five servings of nuts per week reduces the risk of diabetes by 27%. Eating the same quantity per week reduces the risk of heart disease and stroke among diabetics by 47%.

5. Fresh fruits

Fruits are rich in antioxidants and fiber and are a great nutrient-dense choice for satisfying your sweet cravings. Diabetics should eat at least 3 servings of low-sugar fresh fruits such as kiwi, melon, oranges, and berries each day in order to minimize glycemic effects.

Nutritional Guide to assist you with Planning Your Diabetes Diet

The following 4 food groups are highly effective in reversing diabetes:

  • Vegetables: Broccoli, cauliflower, spinach, sweet potato, artichokes, kale, green beans, and squash.
  • Fruits: Pears, peaches, kiwifruit, bananas, oranges, grapes, and the entire berry family.
  • Whole grains: Whole grain pasta, brown rice, oats, millet, barley, rye, bran cereal, bulgur wheat, couscous, oats, and pumpernickel bread.
  • Pulses: such as soya beans, baked beans, chickpeas, split peas, lentils, peas, kidney beans, and low-fat soya products.

Diets to reverse diabetesAlways choose foods that have a low glycemic load when making your selections, avoid all animal products, keep the consumption of vegetable oils to a minimum, and choose foods that come from natural plant sources.

Understanding how to reverse diabetes and applying these guidelines when creating your diabetes diet will deliver amazing results and even enable you to eliminate the use of medications for good.

Find out how Broccoli Sprouts help Control Diabetes!

Can type 2 diabetes be reversed

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