About 29 million Americans (9.3 percent) have diabetes, according to a Centers for Disease Control and Prevention survey. Among those with diabetes, one in four thinks he or she doesn't. According to the National Diabetes Statistical Survey, only in 2012 1,7 million people 20 or older were newly diagnosed with diabetes.
Type 2 Diabetes is the most common form of diabetes, causing the body not to produce insulin properly. Many diets have been suggested to help deal with the condition, but research reported by the National Institute of Health and on Diabetesjourals.org have shown that low-carbohydrate diets have been shown to be more effective in weight loss among people with type 2 diabetes and to control blood sugar levels.
The explanation is pretty easy. Your body transforms carbohydrates into glucose that increases blood sugar. Refined carbohydrates, such as white bread or white flour, are processed in your body as refined sugar and convert to glucose faster than unrefined carbs, such as whole grains and fruit, which slow down the conversion method.
So if you eat lots of carbs, especially refined carbs, you can generate more glucose than your body requires, and glucose becomes fat. This is extremely dangerous for diabetics, not only because it can cause a spike in blood sugar, but as the body starts to turn glucose to fat, blood sugar can then drop down rapidly.
Here are 4 tips to help people with type 2 diabetes remain healthy and on a low-carb diet, maintaining higher blood sugar.
1. Make the numbers
Most Americans eat about 50-60% of their calories in carbohydrates, the CDC states. Therefore, a 2,000-calorie diet would be about 275 grams in carbs. Try high your calorie consumption to 30-40%, so about 125 grams of carbs for a 2,000-calorie diet. Not only will this help hold the fat off, it will prevent blood sugar from falling.
2. Choose carbohydrates
Stay away from refined carbohydrates as they will cause your body to produce faster glucose than insulin to keep up. The extra glucose becomes fat. Instead, concentrate on fiber-rich fruits and vegetables like blackberries or leafy greens. Also, use whole grains containing essential minerals like selenium, potassium , and magnesium, and avoid as much as possible refined sugar. Replace the delicious candy bar with fresh raw almonds. Yeah, maybe they're not delicious the same way.
3. Eat plenty of high-protein foods
Go to bean city. That means all kinds of beans — blue, yellow, pinto, lentils, both high protein and low fat. Tofu is an excellent alternative, including chicken and fish. Salmon is particularly good as it contains high levels of healthy omega-3 fats. These options often include no carbs. Nuts make a perfect protein snack, high in omega-3 fats. Often consider milk and yogurt as healthy protein choices.
4. Practice
Although not actually choosing food, exercise is incredibly necessary for the diet to function and keep you safe. Studies have shown that sedentary habits can potentially exacerbate diabetes , heart disease, and weight gain, making it worse.
Exercise helps you lose weight, reduce anxiety, and improve metabolism. Both of which will help keep weight off and healthy blood sugar. Exercise is also a fantastic booster. Also mild exercise like daily walking is one of the best ways to maintain a balanced diet.
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