I am pretty much sure that everyone knows about diabetes. A large group of population is suffering from it. Type 2 diabetes is the most common form of diabetes. Let’s understand about it and try preventing it with good nutritional intake. Keep reading.
Diabetes is characterized by higher than normal levels of sugar in the bloodstream: Type 2 Diabetes is condition generally related to an inability of the body to respond to insulin, the main hormone responsible for controlling sugar levels.
It is a condition in which cells cannot use blood sugar (glucose) efficiently for energy.
SIGNS & SYMPTOMS:
Feeling very tired.
Slow healing of cuts and wounds.
Tingling, numbness, or pain in the hands or feet.
Patches of dark skin.
SOME OF THE CAUSES:
Eating a lot of foods or drinks with sugar and simple carbohydrates
Artificial sweeteners (sugar free sodas, sugar free foods) intake
Lack of activity (sedentary behaviour)
Lack of exercise
Stress and stress hormones
Diabetes is the main cause for cardiovascular diseases, kidney failure and blindness.
Diabetes can also cause foot ulcers and hearing problems.
There are more chances to develop infections that may lead to allergies.
Can also cause:
Diabetic ketoacidosis (DKA), Diabetic Neuropathy, Diabetes Impotence, Gestational Diabetes, Dental problems, Diabetic Retinopathy, Diabetic Nephropathy.
Reducing weight and maintaining a healthy weight is the main part to control diabetes. Weight loss helps to improve in glycaemia, blood pressure, and lipids and hence can delay or prevent complications, particularly cardiovascular events.
Have small & frequent meals. Avoid skipping meals.
Include complex carbohydrates such as whole wheat, millets like jowar, bajra, ragi, quinoa, oatmeal, fruits, vegetables, beans, and lentils. They are also loaded with fibre which helps in digestion and control blood sugar.
Opt for Foods with a low glycaemic load (index) as they cause a modest rise in blood sugar and are better choices for people with diabetes.
Include good quality protein as it provides steady energy with little effect on blood sugar. It keeps blood sugar stable, and can help with sugar cravings and feeling full after eating. Protein- packed foods to eat include beans, legumes, eggs, seafood, dairy, tofu, and lean meats and poultry.
Include good quality fats like Fish (salmon, mackerel, tuna and sardines), Nuts, Canola, olive, sunflower oil, safflower oil and peanut oils.
Avoid high-fat animal products (butter, beef, hot dogs, sausage and bacon), high fructose corn syrup, artificial sweeteners, and any highly processed foods.
Avoid trans-fats found in processed snacks, baked goods, packaged foods etc.
Avoid intake of alcohol.
Be physically active.
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Hi I am Nausheen Shaikh. Founder of NutrilifeIQ website. I have 15+ years of experience in nutrition and dietetics. I help people achieve their lifestyle goals by providing them customized diet plans as per their requirements