Saturday, September 21, 2019

Managing Diabetes Through Your Diet

July 2, 2015 by  
Filed under Featured

grocery bag filled with healthy foods

Managing diabetes through your diet is an essential part of any diabetes treatment. There are many foods that can improve blood glucose control and overall health.

If you have type 2 diabetes, your blood sugar levels should not be going up and down like a roller coaster. The constant ups and downs can make you feel lousy. Even if you are not aware of the spikes and drops you could still be at an increased risk for serious health problems.

The first official document we have found that outlines herbal and diet remedies is the Ebers Papyrus, which dates back to 1550 BC. In the Ebers Papyrus. It was advised that when treating diabetes you include wheat grains that are high in fiber in your diet. Plant foods are also a very important component in treating diabetes. Over the last several centuries there have been a large number of scientific studies that have confirmed how important plant foods are to controlling diabetes. There are over 400 plants that have been identified, used, and prescribed as diabetic remedies.

Throughout the world there are many food based diabetic treatments. In Europe, Asia, and the Middle East, raw onions and garlic have been a long time favorite. Bitter gourd and ginseng have been widely used in India and China. Barley bread is a common treatment in Iraq. Other foods like beans, cabbage, cinnamon, coriander seeds, cucumber, fenugreek seeds, Indian gooseberry, and lettuce have been popular treatments around the world. Scientific research has found that most of these foods either lower blood sugar or stimulate insulin production.

Here are some tips to consider in your daily routines:

Avoid High-Carbohydrate Foods

Foods that contain sugar and flour such as breads, rice, pasta, soft drinks, and deserts are typically high carbohydrate foods. The starches and sugars found in these foods are converted into glucose during the digestion process thus raising your blood sugar levels. Avoid white potatoes, white and whole wheat breads, corn flakes, puffed rice cereals, and granola bars. These can rapidly increase your blood sugar levels and lead to a crash within a few hours.

Look for Low-Glycemic Carbohydrates

Carbohydrates that have a low glycemic index take more time to metabolize which helps maintain your blood sugar levels for hours after your meal. Look for foods such as; leafy greens, cauliflower, red bell peppers, fruits, nuts, sweet potato, quinoa, steel-cut oats, and sourdough bread.

Protein

Always include a low-glycemic carbohydrate with a protein for each meal and snack. Protein will help you feel more satiated and less hungry between meals and snacks, while also raising your metabolism. The most concentrated forms of protein are chicken, beef, fish, shrimp, and eggs. You should also include other sources of protein such as dairy products, tofu, beans, and lentils.

Fats

Fats slow down the digestion process by delaying gastric emptying. This will prevent a drastic rise in your blood sugar after eating.  Try adding some real butter, extra virgin olive oil, coconut oil, nuts, nut butter, or avocados to your meal. This will help you feel more satiated and keep you fuller longer.

Don’t Skip Meals

It is extremely important that you spread out your daily food intake. Typically three healthy meals with two healthy snacks is recommended to keep your blood sugar levels stable.

Don’t Drink on an Empty Stomach

Alcohol can cause a drop in blood sugar up to 24 hours after it was consumed. It is important to eat before and during drinking to help regulate your blood sugar. Symptoms of low blood sugar such as slurred speech and dizziness are often confused for drunkenness.

Simple Additions to Your Diet

Recent studies have shown that adding cinnamon and/or vinegar to your diet will help to improve your fasting blood sugar levels. Any type of vinegar will work, however most people prefer the taste of apple cider vinegar. If cinnamon is not your thing try adding a tablespoon of honey to it. Raw local honey will increase your immune system and outdoor allergy resistance as well!

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