Diabetes – A Comprehensive Guide
Diabetes mellitus, commonly known as diabetes, is a metabolic disease in which a person has high blood sugar levels. It happens when the body is unable to process and make use of the insulin as it is necessary. Pancreas which should ideally be producing insulin no longer does the job. Insulin is actually a hormone that helps glucose that we get from the food we consume to enter body cells. People who suffer from diabetes display several signs of diabetes. However, there are three main symptoms – polyuria which is frequent urination, polydipsia or frequent feeling of thirst and polyphagia or frequent food cravings. It is estimated that around 382 million in the world suffer from diabetes.
Diabetes, the slow killer and ways to reverse type 2
Diabetes can only be controlled but cannot be cured permanently. If the blood sugar is not kept under control, more organs can be affected. That is why diabetes is knowns as a slow killer. Diabetes is mainly a lifestyle disease which means those who has a higher chances of getting it are those who do not follow healthy eating habits and are stressful. Diabetes can also be hereditary.
There are two types of diabetes, Type I and Type 2. In the former, the body is unable to produce enough insulin and in Type 2, there isn’t enough insulin or if it is there, it doesn’t function as it should. While Type I needs medicines, Type 2 diabetes can be controlled just by exercise and healthy food habits.
Reverse type 2 diabetes with healthy choices
It is really happy news for those suffering from type 2 diabetes that with healthy lifestyle, which means regular exercise and eating a balanced and nutritious diet, it is possible to reverse type 2 diabetes. Reversal means patients do not have to take medicines but at the same time, sugar levels should be checked regularly.
First, try to reduce body weight and the best way to do so is to exercise regularly. Join a gym and if that is not a viable option for you, go for brisk walking for about 20-40 minutes. Find your ideal body weight and try to maintain that weight.
Fix a balanced diet for yourself. Have more green vegetables as they are highly nutritious. Studies have proven that higher consumption of green vegetables can lower HbA1c levels. Include more non-starchy food in your diet. Vegetables such as peppers, onions, mushrooms, garlic, ginger, and more are great food to start with. They are fibrous and also contain phytochemicals and also do not cause any effect on blood sugar levels.
Make sure that you either blanch them or boil them for consumption rather than deep frying them. The water that you use to boil can be stored as vegetable stew and you can dice in some vegetables and add a pinch of pepper and salt to taste and enjoy the simple soup with low calories and tremendous amounts of vitamins and minerals. Brussels sprouts taste great with either a sweet sauce or a tangy one and if you have aversion with taste with any of the low calorie foods then pair them with the sauce you like the most and enjoy the low cal treats. These foods not only are low calorie foods but also make you feel full on consuming them preventing you from indulging in unhealthy snacks or junk food.
Body does need carbohydrates but just that do not eat extra-starchy food such as potatoes and rice. Legumes can be consumed judicially and they are good carbohydrate sources for those suffering from diabetes. Beans and lentils too are great food choices. Include more nuts and seeds in your diet. Nuts come with anti-inflammatory properties that can prevent insulin resistance. Nuts make you feel full which helps prevent binge eating and thus aids in weight loss.
Fresh fruits rather than juices laden with preservatives are great for diabetics. Try to include at least three servings daily. Fruits such as oranges, berries, kiwi and others are low in sugar and they can be consumed daily. So, what are you still waiting for? Click here for more information about diabetes, the symptoms and ways to reverse the concern.