Controlling type 2 diabetes and obesity through some changes in your diet can help you manage your diabetes, reduce your dependence on insulin or medications and can help prevent complications due to diabetes. By following some pretty standardized rules, you can get on the path to improving your health and losing some of the weight that is putting a strain on your body.
Adjust Your Meal Timings
It is important to keep your blood sugar stable throughout the day. Do this by eating 5 to 6 smaller meals daily. You should be eating at most every 4 hours, if not sooner. This will help to maintain more healthy insulin and glucose levels in your body naturally.
Control Your Glycemic Load
You can easily control your diet by combining adequate protein, fat and complex carbohydrates from vegetables, nuts, seeds, legumes and fruit with every meal or snack. You must strictly avoid eating quickly absorbed carbohydrates like sugars and refined flour products alone.
Carry Healthy Snacks with You Always
A couple handfuls of almonds in a bag can be a useful emergency snack. Eat them with a piece of fruit and feel much better than if you reach for an unhealthy snack in a pinch.
Eat High Quality Proteins
You need to lower the amount of unhealthy fats in your diet. One way to do that is replace red meats with fish, especially fatty, cold water fish like halibut, sardines, sable, salmon, herring and shellfish. Salmon, halibut and sable also contain essential fatty acids omega-3 which has many wide-ranging health benefits.
Consume Low-glycemic Legumes
This includes eating lentils, chickpeas and soybeans. These foods all slowly release sugar into the bloodstream, which helps to prevent the release of excess insulin that can lead to health problems like obesity, heart problems and high blood pressure.
Consume Lots of Fresh Fruits and Vegetables
Asparagus, broccoli, kale, spinach, cabbage and brussels sprouts are all low glycemic vegetables, while berries, cherries, peaches, plums, rhubarb, pears and apples are all optimal fruit choices. Cantalopes, kiwi and grapes are also suitable, though they contain more sugar.
Increase Your Fiber Intake
A diet high in fiber helps to stabilize your blood sugar by slowing the absorption of carbohydrates. This in turn helps to support a healthy lower bowel and digestive track. Gradually increase your fiber intake to between 30 and 50 grams daily, using soluble and viscous fibers like legumes, nuts, seeds, whole grains, vegetables and fruit.
Decrease Unhealthy Foods
Cut out all foods containing refined white flour and sugar, including breads, cereals, flour-based pasta, pastries and bagels. Eliminate high fructose corn syrup and artificial sweeteners from your diet, as well as all processed foods. Cut out starchy vegetables like potatoes, corn and other root vegetables and eliminate canned vegetables that are generally high in sodium. Also, eliminate hydrogenated or partially hydrogenated oils from your diet.
By following these steps and food recommendations, you can work to naturally manage your diabetes and control obesity once and for all.