People who suffer from diabetes have double risk to develop mental disorders and heart disease. However, many cases of diabetes type 2 can be prevented and some of them can be reversed. Performing diabetes prevention steps does not mean that you engage into something struggling.
It is more associated into consuming delicious and balanced diet that will improve both energy and mood. You do not need to leave completely all the sweets behind. These tips will help you to still have pleasure in consuming meals without feeling hungry too easy.
The best types of food for diabetes
No matter if your goal is to prevent from diabetes, you still require nearly similar nutrients as everyone so that you do not need particular types of foods. However, you have to concern into food choices, particularly carbohydrates intake.
Losing weight becomes important thing for any healthy diet associated with diabetes. It is because losing 5 into 10 percent of total weight helps to lower blood sugar as well as cholesterol level. Weight loss and healthier diet are known to have good effect into mood, energy, and better life sense. Even those who already develop diabetes still able to make positive change by losing weight, consuming healthy meals, and become more physically active. Those efforts are renowned to reduce the appearance of diabetes symptoms.
Select foods with high fiber
Carbohydrates intake has great effect into blood sugar almost similarly with fats and proteins so that it is important to select types of carb wisely. Reduce the consumption of refined carb such as pasta, soda, candy, and snack food. Change the option into complex carbohydrates containing high fiber. This kind of carb is digested slower so that body does not produce excessive amount of insulin. Low glycemic index (GI) food does not really affect blood sugar but the high one can raise it fast.
However, there are something blurred about GI foods since the real health benefits of them still unclear. Besides, applying GI foods can make eating become more complicated. For healthier life and preventing diabetes, you had better to choose carbs containing high fiber.
Choose sweets smartly
Stick to diabetes diet does not mean you completely remove all the sugar from your daily diet. However, you just control the amount of sugar intake to be healthier. If you already have diabetes, you are still able to consume your favourite sweets but you need to smartly choosing which one is good for you. To make you goals in preventing diabetes successful, you have to reduce the sweets consumption by reducing the amount of sugar in your daily diet slowly. This is to make your taste buds get adapted to it. Swap dessert craving by reducing consumption of bread or pasta.
Consuming sweets at the meal time will give additional carbs so you have to hold other carb sources at the same time. Include healthy fat into the dessert. Fat can make digestion run slower so that blood sugar does not rise rapidly. Eat healthy fats like peanut butter or yogurt to prevent the development of diabetes mellitus.