Diabetes Diet | Diabetes Healthy Solutions

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

In 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.

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.

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

Signs of Hypoglycemia.

nervousness,
tremors or signs of weakness,
fainting
Excessive Hunger

Borderline Diabetes Diet

Being diagnosed with prediabetes (borderline diabetes) can be alarming. Borderline diabetes is mainly characterized by abnormally high blood sugar levels that are not yet high enough for a diabetes diagnosis. Studies indicate that if left unchecked, borderline diabetes often leads to type 2 diabetes.

However, it is important to note that a borderline diabetes diagnosis does not mean that the individual will definitely develop type 2 diabetes. Early intervention is the key — to getting blood sugar levels out of the borderline diabetes range.

Diet is extremely vital and everyone, whether in the prediabetes category or not, needs to know the kinds of food they should eat.

How is diet linked to prediabetes?

A wide range of factors can increase your risk for borderline diabetes. Genetics is one of the key factors, especially for people coming from families with a history of diabetes. However, factors such as being overweight or obese and inactivity play a huge role in the development of prediabetes.

In borderline diabetes, glucose absorbed into the bloodstream builds up because insulin is unable to move it into the cells.

The type and amount of carbohydrates you consume largely influence your blood sugar levels. Consuming foods filled with processed and refined carbohydrates that are quickly digested and absorbed into the bloodstream can cause sharp increases in blood sugar. Therefore, watching your carb intake can help you avoid blood sugar spikes.

Excess calories in the body are stored as fat, leading to weight gain. Belly fat is commonly associated with insulin resistance. This is one of the main reasons why most people with borderline diabetes are also overweight or obese.

Healthy eating – help to prevent borderline diabetes.

Although most risk factors for borderline diabetes cannot be controlled, measures such as lifestyle changes can help mitigate some factors by maintaining blood sugar levels and weight within a healthy range.

Use the glycemic index (GI) to watch carbs

The glycemic index is an important tool that helps determine how specific foods affect blood sugar levels. Foods ranked higher on the scale raise blood sugar levels faster whereas foods that are lower on the glycemic index have less effect on blood sugar.

Foods that are refined, processed, and void of nutrients and fiber rank higher on the GI. Foods that are high in fiber register low on the scale.

Refined carbs register high on the glycemic index largely because they digest very quickly. These foods include white bread, white rice, russet potatoes, juice, and soda. Therefore, people with borderline diabetes should limit these foods.

People with diabetes can consume foods that register within the medium range on the GI, but these foods are not as good as items that rank lower on the GI.

There’s no standard borderline diabetes diet. However, experts recommend eating foods that register low on the GI particularly because they are best for blood sugar.

Some of the best foods you can incorporate into your borderline diabetes diet include:

Beans
Steel-cut oats (avoid instant oatmeal)
Whole wheat bread
Corn
Sweet potatoes
Non-starchy vegetables such as field greens and carrots
Whole wheat pasta

Although nutrition labels don’t include the food’s glycemic index, you can use the fiber content to help determine a given item’s GI rank.

Be sure to limit your intake of saturated fats to lower your risk of developing heart disease pre-diabetes and diabetes, which are all associated with high cholesterol.

You can lower your meal’s GI value by eating mixed foods. For instance, if you are eating white rice, adding chicken and vegetables helps slow down the digestion of rice and minimizes spikes.

Portion control

Portion control can help keep your meals on the lower range of the GI scale. Portions in countries such as the United States are usually larger than the recommended serving sizes.

For instance, most people eat a whole bagel rather than the intended serving size of about one-half.

Good portion control means limiting the amount of food consumed. You can use food labels to understand what you’re eating and in what amounts. Food nutrition values will list nutrition information such as carbohydrates, fat, and calories per serving.

The quantity you eat affects the nutrition value you’re getting. For instance, a food may have 10 grams of carbs and 75 calories per recommended serving. Therefore, two servings will contain 20 grams of carbs and 15o calories.

The National Institute of Health recommends getting 45% to 55% of calories from carbs daily. However, carbohydrate needs may vary based on your activity level and stature. Therefore, it’s important to consult your dietitian about the recommended carbohydrate intake based on your specific needs and health goals.

Practicing mindful eating is one of the best strategies to manage portions. Eat slowly and stop when you are full.

Eating foods rich in fiber

Fiber provides a range of benefits, including making you feel full faster and for longer. As a result, you are less likely to eat too much. Moreover, fiber helps prevent the ‘crash’ commonly linked to eating high sugar foods. Although these foods often provide a boost of energy, they can often leave you feeling tired.

Examples of foods that are high in fiber include:

Legumes and beans
Whole-grain bread
Vegetables and fruits
Whole wheat pasta
Whole grains, such as barley and quinoa
Whole grain cereals

Avoid sugary drinks whenever possible. A 12 oz. can of soda contains up to 45 grams of carbs which is equal to the amount recommended per serving for meals for diabetic women. Drink water to quench your thirst.

Limiting alcohol consumption will help diabetes

Moderation is a good rule to implement in most cases and alcohol consumption is not an exception. Alcohol is dehydrating and some alcoholic beverages are high in sugar which can cause spikes in blood sugar.

Women should limit themselves to just one drink per day, while men should have a maximum of two drinks per day. Avoid sugary liquors and juices and drink lots of water to avoid dehydration.

Eat lean meats

Meat can be a source of saturated fats which can lead to high levels of cholesterol. If you have been diagnosed with borderline diabetes, a diet low in trans fats and saturated fats helps reduce your risk of cardiovascular disease. Dietitians recommend that people with prediabetes avoid meat with visible skin or fat.

Some of the recommended protein sources for people with diabetes include:

Legumes
Beans
Chicken (without skin)
Soybean products
Egg whites or egg substitute
Low-fat Greek yogurt
Fish, such as trout, cod, tuna, halibut, haddock, and flounder
Lean beef, such as ground round, flank steak, and tenderloin
Turkey (without skin)
Shellfish, such as scallops, crab, shrimp, or lobster

Lean meat choices have about 35 calories and 1 gram of fat per ounce. On the other hand, high-fat cuts of meat can provide up to 100 calories and 7 grams of fat per ounce.

Stay hydrated by drinking enough water

Water is a critical part of a healthy diet. Drinking plenty of water each day helps prevent dehydration, which can cause or magnify other problems. The amount of water an individual should drink each day varies according to activity level, climate, and body size.

Exercise

Diet and exercise go together and are an essential part of a healthy lifestyle. Exercise is particularly important for people with borderline diabetes. Studies show that exercise helps improve various diabetes symptoms, including insulin resistance.

Exercise for at least 30 minutes 4 to 5 days a week. You can opt for simple non-strenuous exercises such as riding a bicycle, jogging, walking, or taking an exercise class.

The bottom-line

According to the CDC (Centers for Disease Control and Prevention), about 85 million people in the US have borderline diabetes. It is more concerning that 90% of people with the condition don’t know they have it. Early intervention is very crucial in order to prevent prediabetes from developing to type 2 diabetes.

Therefore, if you have been diagnosed with borderline diabetes, you and your dietitian can create a prediabetes diet plan that will help you manage the condition and prevent it from progressing further.

Can a Low GI Diet Prevent Diabetes?

A low GI diet for Diabetics suggests that foods with a low GI rating are helpful for keeping blood glucose levels steady. By eating foods that have a low glycemic index, you can lose excess weight and reduce the risk of developing diabetes and other diseases.

A low GI diet, encourages eating plenty of carbohydrates and unrefined foods which won’t spike blood glucose levels because they take longer to digest. High GI foods such as white rice and potatoes raise blood glucose levels quickly, while low GI foods such as oatmeal, quinoa, nuts and cottage cheese generally lead to satiety and weight loss.

How does the Glycemic Index work?

On the glycemic chart, foods and beverages are ranked according to their impact on blood sugar levels. The glycemic index chart only rates foods with carbohydrates mainly because they have the greatest impact on blood sugar.

Most refined and processed foods such as white bread are generally given a high glycemic rating. Such foods are digested rapidly and increase both blood sugar levels and insulin very quickly.

On the other hand, low glycemic foods and drinks contain more fiber and nutrients, are harder to digest, and don’t cause blood sugar spikes.

Glycemic Index Range for Diabetics

High glycemic index foods (70 and above): donuts, baked potatoes, watermelon, instant white rice, pretzel, French fries, and plain white bread.
Medium (Between 59 and 69): Mangoes, corn chips, raisins, bananas, raw pineapple and papaya.
Low GI (59 and below): Apple, skim milk, kidney beans, peanuts, lentils, and strawberries.

The main aim of a low GI diet for diabetics is to consume complex carbohydrates with healthy fats and lean protein to keep digestion steady and slow in order to improve the feeling of fullness.

It encourages avoiding processed foods that are broken down into glucose very fast, which triggers a hormonal response that signals hunger. This is a vicious cycle for most dieters who are trying to limit calorie intake.

Read our article listing the top carb counting apps HERE!

Sample List of Low GI Foods for Diabetics

Fruits and vegetables

Although fruits and vegetables are very rich in carbohydrates, most of them are considered low GI. Low GI fruits and vegetables include blueberries, peaches, plums, fig, mandarin oranges, pear, cherries, raspberries, broccoli, asparagus, Swiss chard, mushrooms, spinach, eggplant, green beans, yellow squash, chickpeas, cabbage, fresh lima beans, artichokes, lettuce, turnip greens, carrots, tomatoes, yams, and zucchini.

Since fruits and vegetables such as pineapple, watermelon, parsnips, and pumpkins are high on the GI, they should be consumed in moderation.

Legumes

Legumes are very rich in fiber, protein, minerals, and vitamins and are low GI foods. These foods include black beans, kidney beans, pinto beans, black-eyed peas, navy beans, lentils, chickpeas, peanuts, soybeans, split peas, and white beans among others.

Whole grains

Since whole grain foods are rich in soluble fiber, they help regulate the rate at which glucose is released into the blood. Whole grains are also rich in minerals, vitamins, and protein.

Examples include oat bran, buckwheat kasha, pearled barley, quinoa, oatmeal, brown rice, bulgur, rye bread, whole-grain, and pumpernickel bread, and whole-wheat pasta.

People with diabetes should avoid refined grains such as baguettes, white rolls, and white bread.

Dairy products

Examples of low GI dairy products include low-fat yogurt, almond milk, soy milk, cheddar cheese, Gouda, mozzarella cheese, ricotta, low-fat ice cream, and cottage cheese.

Omega-3 foods

Some examples include wild salmon, flax, avocado, oysters, almonds, sunflower seeds, olive oil, walnuts, pecans, and tuna.

Factors affecting the glycemic index

The glycemic index depends on cooking methods, variety of food products, processing, and ripeness of fruits. Riper fruits generally have high GI. On the other hand processed juices generally have a higher GI compared to fresh fruit juices because processed juices contain sugar additives. When it comes to variety, short-grain brown rice has a lower GI compared to short-grain white rice.

So – Can a low GI Diet Prevent Diabetes?

People with pre-diabetes or type 2 diabetes can select low GI foods using the glycemic index chart. Although there is no quick solution for reversing or managing diabetes, regular exercise and a healthy diabetic diet go a long way towards this goal. When diabetics lose 5 to 10% of their weight, they also reduce their blood glucose levels significantly.

Read more about: The Atkins Diet HERE!

Here’s to a Healthier Life!

Intermittent Fasting Diabetes Type 2

The 5:2 intermittent fasting diet is gaining in popularity because of the way it works. Not only is it a simple program to follow, if followed correctly it will actually help you to lose weight.

The simplicity comes from the cycle it works on. In a seven-day stretch, you eat normally for five days and fast on two non-consecutive days. On your fasting days, you reduce your calorie consumption to 25-percent of your normal level.

This eliminates the need to follow a strict diet plan, which may require you to purchase pre-packaged meals and careful measuring and calculating each and everything you intend to consume. The program is successful because it is flexible and can be used any time.

An Easy Diet Plan to Follow for Diabetes

Provided you are already eating a relatively well-balanced diet, fasting for two out of seven days is not as difficult as it may sound. In fact, the meals you prepare for fasting days will be nutritious, delicious, and satisfying.

The 5:2 fasting diet plan is not a starvation diet – it is an eating program that promotes healthy eating and this is what leads to weight loss. The 5:2 fasting diet is also beneficial to individuals who have diabetes.

How the 5:2 Fasting Diet Benefits Diabetics

In addition to assisting with weight loss, the intermittent 5:2 diet plan has been proven through various studies to reduce the body’s resistance to insulin. For borderline diabetics or individuals with Type 2 diabetes, this is an interesting discovery.

Because insulin sensitivity is increased by this fasting diet, individuals not using blood sugar-reducing medications will benefit most from this program. The fasting diet is, therefore, a good choice for people with a Body Mass Index of over 25 or who are diagnosed as being borderline diabetics or with Type 2 diabetes.

The Proof is in the Results

Of particular interest to diabetics is the mechanics behind the way the body reacts on fasting days. As the body is forced to burn energy stored in the body (fat and glycogen sugars) it improves the levels of cholesterol and blood glucose while burning away excess weight. Additional benefits found in studies on the fasting diet show it will decrease triglyceride and blood pressure levels.

There Are More Benefits to This Diet

Intermittent fasting has been examined under a microscope frequently and more studies verify that it has many benefits including weight loss, insulin sensitivity, lowering blood pressure and cholesterol. Recent research has shown that fasting diets increase life expectancy and lower the risk of certain diseases including possible cancer. However long-term research is still required to link cancer risk reduction to the 5:2 diabetes diet plan.

Precautions to Keep In Mind With This Diabetes Diet Plan

As is the case with any kind of weight loss program, you are advised to seek the approval of a medical professional before starting this eating plan.

This is to determine whether or not you may experience complications from a pre-existing condition. Once your doctor gives you the okay, the plan is simple to start and will produce results.

When you are ready to get started, make sure you check out this guide for some great tips and advice on the 5:2 intermittent fasting diet.

How to Succeed with a Fasting Program

The most successful diet programs are the ones that are easy to understand and simple to follow. This also means that once you commit to this program, you will be required to stick to it in order to see results. Based on the number of people who have lost weight and kept it off by fasting, you are guaranteed to see a change if you are committed and stick to this fasting diet eating plan.

Is the 5:2 Diet Suitable as a Diabetes Diet Plan?

When faced with having to choose the right diabetes diet plan the 5:2 diet is one you should not ignore. The plan itself is what is considered an intermittent fasting diet. What this means is that in a seven-day cycle you would eat normally on five of them but only consume 500-600 calories on the two remaining days in that week.

What Makes This An Ideal Diabetic Meal Plan?

It has been proven in numerous studies that weight loss may actually lessen insulin resistance. If you suffer from type 2 diabetes or have been diagnosed as having borderline or pre-diabetes, weight loss, and reduced insulin resistance would prove beneficial.

Another bonus of the intermittent fasting diet is that there are no real strict guidelines related to what you should or should not eat, within reason.

That is when you compare it to any other diabetes diet plan that involves complex calculations based on calorie counting and portion measuring. The only main rule is that on the two reduced-calorie fasting days, you don’t use them back-to-back in a normal seven-day cycle.

Your Diabetic Meal Plan – Intermittent Fasting Has Many Benefits.

diabetes diet plan 5:2 intermittent fasting — Healthy Eating for Diabetics

In addition to weight loss, the 5:2 diet has proven to reduce the number of triglycerides and LDL cholesterol is in the system as well as decrease blood pressure. The insulin resistance reduction that accompanies weight loss is the most important benefit of interest to diabetics.

The insulin sensitivity resulting from intermittent fasting makes this a very good diabetic meal plan option. That being said, there are some cautions to be aware of before choosing this as your diet plan to help with your diabetes.

Things To Watch Out For

Diabetics should first consult with a medical professional to determine if the intermittent fasting diet is the right choice and whether it can be used safely as part of their diabetes therapy.

Also, if you are on insulin there is an additional note of caution. Intermittent fasting may cause a side effect that could result in a higher risk of hypos. This could also happen if you are using certain medications also. If in doubt, check with your doctor first.

The Bottom Line

Weight loss diets have come and gone, as have various tools and regimens designed to help with your diet and weight. For diabetics, the choices are even more reduced with higher risks in most cases. The 5:2 intermittent diet plan is a much easier way to lose weight as it forces your body to use energy stored in your body on reduced-calorie days.

The benefits of this kind of weight loss are many but for diabetics, they include a change in insulin sensitivity.

Essentially, intermittent fasting, as proven through clinical tests, helps you to control your blood sugar levels allowing for safer weight loss through the burning off of fat and stored sugar. And that is what makes this a diabetes diet plan worth exploring further.

If you need some extra help or information on the 5:2 diet, the fasting diet plan, make sure you take a look here.