Type 2 Diabetes can be considered as a lifestyle disease. This means that getting Type 2 Diabetes essentially comes from how you life your life. For most people that are diagnosed with Type 2 Diabetes this specifically means that they probably got the disease because of what and how much they eat in addition to them, more than likely leading a sedentary life. Simply put most people diagnosed with Type 2 Diabetes have it because they made poor food choices and did not move their body enough.
According to research published in Diabetes Spectrum, about 90% of those with Type 2 Diabetes meet the criteria for being overweight or obese. Let us say this again in case you missed it the first time: Most instances of obesity result from a poor diet and a sedentary lifestyle, two factors often seen in those with Type 2 Diabetes.
But there is hope. Making good choices can make a difference. Fortunately, eating a healthy diet, as one of those good choices, can help you to prevent the development of Type 2 Diabetes or even reverse the condition altogether.
Making the good choice of doing 20-30 minutes of exercise every day, even in the form of going for a walk is other choice that you need to make.
This article will deal with Type 2 Diabetes and what you eat.
Diet & Diabetes: The Link
In many cases, Type 2 Diabetes will develop as a result of growing insulin resistance within the body. As a result, the blood glucose remains in the blood instead of being pushed into the cells, which keeps blood sugar levels higher than they should be.
When it comes to diabetes, the link to diet is still a little unclear. In particular, it appears that a high-carb, high-fat diet is known to increase body weight and negatively impact the body’s ability to maintain appropriate blood sugar levels.
There’s a recognized link between obesity as a result of a poor diet and Type 2 Diabetes, which can cause the condition. The research seems to suggest that a large percentage of fat cells within the body complicates the body’s ability to use insulin properly, thus causing diabetes.
Foods To Avoid Or Limit
The most important thing you can do to prevent Type 2 Diabetes or improve your prognosis post-diagnosis is by avoiding foods known to raise blood sugar levels. These foods include:
- Sugary beverages like soda, juice, sweet tea, or energy drinks
- Refined grains like white pasta and white bread
- Starchy foods like potatoes
Keep in mind that you don’t have to entirely avoid these foods in your diet. However, since they do have an impact on your blood glucose levels, you’ll have to be consistent when it comes to testing your blood sugar and consuming these foods in moderation.
In any case, it should be of paramount importance to be drastically reducing your intake of these foods anyway.
The three food whites, sugar, salt and flour, will kill you.
Foods To Add
In addition to avoiding certain foods that impact your blood sugar levels, there are some foods you should think about adding to contribute to a well-balanced diet.
These foods include:
- Fruits
- Vegetables
- Nuts
- Legumes
- Whole grains
- Healthy fats
- Low-fat dairy products
Not only will these foods help to improve your Type 2 Diabetes prognosis, but they can also help to hold off other serious health conditions. This can extend your lifespan in the process.
What the Research Says
Thankfully, there is a lot of research as of now that describes the possible link between Type 2 Diabetes and a person’s diet. Here’s what you need to know, based on recent studies.
- Limiting carbohydrates to just 45% of your total caloric intake may help to lower the impact on your blood sugar (Endotext).
- For every kilogram lost, the risk of developing Type 2 Diabetes decreased by about 16% (Diabetes Care).
- Cutting caloric intake in half can lead to weight loss, thus increasing the chances of Type 2 Diabetes reversal (Journal of Natural Science, Biology, and Medicine).
As of now, a majority of the research suggests that losing weight and eating a more balanced diet can help to reverse or prevent Type 2 Diabetes.
Conclusion – Final Thoughts
There is no guarantee that you can prevent Type 2 Diabetes altogether, as some risk factors (like age and ethnicity) are out of your control. With that said, improving your diet and getting down to a healthy weight can be monumental to your overall health and likelihood of having Type 2 Diabetes within your lifetime. In order to keep your risk low, limit your intake of carbs, fats, and calories on a daily basis.
As well choose to be active. Partake in 20-30 minutes of physical activity a day.
The choice is yours to make. You can do this.
Be A Man – Do The Right Thing. It’s Your Life. It’s Your Choice. Take Care Of Yourself. Eat Right And Exercise.
BAM!!! Be A Man! Do The Right Thing.
Be the DtRTy Guy!
Sources:
https://www.ncbi.nlm.nih.gov/books/NBK279012/