Today I want to talk about something personal, Type 2 diabetes.
I was diagnosed with diabetes at the age of 24. I was devastated and saddened. I was depressed. But through several Q/A sessions with my doctor, she made it easier for me to understand what was going on with my body. One of the main things was my body weight, I was 270 and unhealthy. The way I ate and how I treated my body was killing me.
I want to share with you 7 simple points on what Type 2 Diabetes is and some tips on how to manage it.
There’s no secret that diet that can kill weight or heal diabetes, but it is important o manage type 2 diabetes symptoms. Reality is there is no cure-all diet that is perfect for everyone, dietary choices are important to keep a diabetic’s blood sugar level in the safe range. It takes proper coaching and customization on setting up the right lifestyle diet which I offer for free, but on to the tips.
This part gets scientific, but important to know. Type 2 diabetes is a condition where the body doesn’t make enough insulin. This can cause high blood sugar and symptoms of fatigue; blurred vision; and increased appetite, thirst, and urination.
The normal blood sugar range for diabetics is between 70 and 130 mg/dL before meals and less than 180 mg/dL a few hours after you began eating (American Diabetes Association). Diabetics use a blood sugar monitor to check their blood glucose levels and adjust their diets or medication accordingly.
1. Ok, enough science…lol.
Simply put: Sugar (especially refined sugar) and simple carbohydrates are BAD. Stay away from junk food and all will be good.
2. Watch what you eat.
Foods that are high in sodium, saturated fats, cholesterol, and trans fats can elevate a diabetic’s risk for heart disease and stroke. Instead eat more fish and other foods rich in omega-3 fatty acids. But don’t avoid all fats. Research is your friend Google it.
GOOD Stuff: cold water fish (salmon, mackerel, herring), olive oil, avocado, and nuts.
BAD Stuff: red meat, bacon, processed foods, and high-fat dairy products like many types of cheese
3. Fruits and veggies:
You should pay attention to: whole grains and dietary fiber (good carbs) are beneficial in many ways.
GOOD Stuff: leafy green vegetables, nuts, whole grains, low-fat dairy products, beans, peas, and fresh low-sugar fruits, such as blueberries, raspberries, blackberries, cranberries, pears, cantaloupes, grapefruit, and cherries.
BAD Stuff: high-sugar fruits like watermelon, pineapple, raisins, apricots, grapes, and oranges.
They not only provide a source of energy but also vitamins, minerals, and fiber. Whole grain starches are the healthiest because they maximize nutrition and break down slowly into the bloodstream. Diabetics should have at least 1 serving at every meal.
GOOD Stuff: whole grain options for bread, pasta, cereal, rice, crackers, tortillas
BAD Stuff: potato chips, packaged snacks, candy bars
5. What time to eat:
Diabetics need to eat smaller meals throughout the day to avoid unnecessary spikes in their blood glucose level. Our bodies require more sugars and carbohydrates during exercise. So, eat a small something before and afterward (I use a Meal Replacement Shake before).
Your age, weight, height, level of exercise, and other factors will affect your diet. Monitoring and recording your blood glucose level in response to food is also important. You should create your own personal diabetes diet with the help of your doctor or dietitian. I provide a schedule of what I eat free for those who want it, just send me an e-mail at Info@ChampionsBuiltHere.com
6. Loosing Weight
Losing a few extra pounds not only helped my self esteem, but it helped lower blood sugar levels and cholesterol and improves blood pressure. Try it, you’ll like it…lol
Anyway, regular exercise plus a diet rich in whole grains, fruits, vegetables, and low-fat dairy foods can help you lose weight as well as manage blood glucose levels. To loose weight faster with a proper nutritional plan visit http://AdrianAmy.com
Talk to your doctor about an exercise plan that is safe for you and any other steps you can take to improve your health. My philosophy is that once your feed your body the proper nutrition at the proper time, your body has the amazing ability to work correctly discarding what it doesn’t want or need.
7. More Diabetes Info
Sometimes, living with type 2 diabetes can be a challenge, but sticking to your routine and finding out the basics of managing your diabetes makes it easier. Check for the sodium, sugar, and carbohydrate levels in the food you buy is important too.
Don’t be afraid to talk to your doctor, nutritionist, and a dietitian because they are all vital members of your diabetes management team. Keep track your blood glucose levels in relation to what you eat or your insulin treatment, should you have one.
Eventually, I learned how my body responded to different foods at different times of the day and you will too.