Type 2 Diabetes: If you have just received a diagnosis of Type 2 diabetes, there is no need to let the news throw you into a tailspin. Having diabetes need not change your lifestyle, and integrating some easy-to-follow practices into your daily routine will even improve the quality of it.
Type 2 results from the body developing a resistance to insulin – through heredity, obesity, or a history of eating an overabundance of carbohydrate-heavy foods. Being insulin resistant, diabetics are unable to properly metabolize the glucose produced both by the liver and by food and drink. This causes the glucose in the blood to reach unhealthy levels, and in time the overall amount of insulin the body produces decreases. Type 2 diabetes is more common in adults over 40, but because of diets high in sugar and lack of exercise, it is now becoming more prevalent among adolescents.
The type 2 diabetic may still produce enough insulin to make injections unnecessary and can be sufficiently treated with a combination of oral medications; metformin and glipizide are two of the most common. Many diabetics can slow the progression of diabetes, and in some cases, reduce or eliminate the need for oral medication by eating a low carbohydrate diet and exercising more. Though it is important to know that there is no such thing as physiologically reversing diabetes, you can control its effects, which is the ultimate goal.
One way to do that is by exercise. In addition to its obvious benefits, exercise helps lower blood sugar by increasing insulin sensitivity. Diabetics should always aim for blood glucose control as close to non-diabetic levels as possible: 90-130 mg/dl before meals, and 140 mg/dl two hours after meals. If you are a type 2 on oral medication, do not expect it to compensate for bad eating habits. Your medicine should be taken at the same time of day every day, according to your physician’s instructions. Wild swings in blood glucose levels are unhealthy, and the best way to determine how your body responds to different foods is to test your blood sugar on a regular schedule; two hours after every meal, at least.
Carbohydrates would be impossible to avoid in any kind of healthy diet and eating “low carb” does not mean attempting to eliminate them completely. Carbohydrates provide energy and produce a feeling of fullness and are essential to the body. Your diet should contain complex carbohydrates such as fruits, whole grains, legumes, and vegetables. Simple carbohydrates like table sugar, baked goods, and pasta should be consumed in moderation, and in general, it is best to space your consumption of carbohydrates throughout the day. Many people find they tend to be more insulin resistant in the morning, so for them to start the day with a bowl of cereal or a muffin is unadvisable. But there are no rules that say a diabetic diet has to be bland or unexciting.
As well as having benefits to the heart, cinnamon has a medically demonstrated positive effect on insulin receptors and can help decrease blood glucose. A dash on a piece of fruit, in your morning cup of coffee, or in a recipe gives it a tasty and healthful boost (add a teaspoon of cinnamon to your next pot of chili and sit back and wait for the compliments).
Nuts have long been a favorite snack of diabetics. In addition to being high-fiber and containing magnesium (also been associated with insulin sensitivity), they have also been shown in studies to decrease diabetic risk.�
Anyone with type 2 diabetes may enjoy pork rinds. They have no complex carbohydrates, are tasty, and provide that “crunch” factor that is so satisfying in a snack. Popcorn ranks high too, with 6.3 grams of carbohydrate per 1 cup serving. And you don’t have to leave off the butter.
Green beans or broccoli can be used as a substitute in recipes calling for pasta, in whole or in part. There are also several brands of low carb pastas on the market now, and some of them actually taste pretty good.
All in all, exercising, limiting or eliminating consumption of alcohol and tobacco, and eating more complex carbohydrates as opposed to simple carbohydrates are common sense guidelines that offer lifestyle benefits to everyone, not just the diabetic. When you begin to make them a part of your life, don’t be surprised at how much more energy you have and how much better you feel.
���
Reference:
- www.YesICanYesYouCan.com – Jay Leeuwenburg’s Story of Overcoming Type 1 Diabetes Educates Diabetics and Parents, Entertains Football Fans.
