Type 2 diabetes is a disease that is caused due to excess levels of sugar or glucose in the blood. It is a chronic condition in which the body doesn't produce enough insulin or doesn't use the insulin present properly.
The best part about Type 2 diabetes is that it is 100% reversible. You don't need to consume tons of medicines or go through severe diagnoses to fix it. It can be easily cured by following a healthy lifestyle with utmost commitment.
Here's how you can fix Type 2 diabetes easily by following these 7 "more or less" tips.
1. Eat Less Processed Grains
Processed foods are mostly refined carbohydrates. The finely refined flours used in these foods increase the blood sugar level as it gets digested. The major problem lies in the processing of the grains because with the removal of the most fibrous parts of the grain, its nutritional elements also get removed. As suggested by health experts, everyone should limit the consumption of these non-nutritional processed grains like pasta, white bread, white flour white rice for a healthy life.
2. Eat More Plants
Plant foods are one of the best things to include in your meal. There are plenty of fruits and vegetables available and consuming them every day can help you a lot to have a healthy body and overcome your diabetes. Such foods have no side effects on your body and thus there are no limitations on eating them, especially for vegetables. Superfoods like kale, spinach, and kumara can be your body's best friend. Not only this, non-fruit and non-veggie plants, beans and legumes should be also a part of your diet. Other than this, grains such as quinoa, steel-cut oatmeal and brown rice are minimally processed and consuming them along with some healthy fats and proteins can make the perfect meal for you.
3. Eat (or Drink) Less Sugar
A high sugar diet results in an increased occurrence of diabetes. Sugar is a part of the "refined foods" along with processed grains. Every product contains added sugar and you're already consuming a lot of sugar without being aware of it. Although you are likely to reduce your sugar intake by eliminating processed grains from your diet, there are other sources of sugar as well. To reduce your sugar intake, you can avoid drinks with added sugar and consume unsweetened tea and coffee. You can try adding slices of some fresh fruits like limes, lemons to make your beverages tastier and healthier or you can even add honey to your tea or coffee. In the case of foods, try to cut down all sugary sweets, pastries, cakes, cookies and other desserts. Make sure to go through the ingredient list of the products you buy to check the sugar content in the product.
4. Eat Less Dairy
Dairy products are great sources of calcium and Vitamin D, but for those suffering from Type 2 diabetes, it can do more harm than good. You need to be careful while consuming dairy products because full-fat dairy products contain a lot of saturated fat which can increase insulin resistance. It's better to reduce the consumption of these saturated fat-containing dairy products and shift to low-fat products. Dairy products are not the only source of calcium and vitamin D. You can fulfil your calcium requirements by your veggie intake. Vegetables such as broccoli, kale and spinach contain calcium and including them in your diet can meet your daily needs of calcium. Meeting your vitamin D requirement can be easily done by soaking yourself in a few rays of sunlight for 15 mins every day. Vitamin D is also found in foods like tofu, eggs, mushrooms and almond milk.
5. Eat healthy fats
Saturated fats can be harmful to your body but there are good fats too that you must include in your diet to cure Type 2 diabetes naturally because these fats help in balancing blood sugar levels in the body. You can easily get some healthy fats by eating more fruits and vegetables and less processed foods. Avocados, fatty fish like salmon, whole eggs, chia seeds, flax seeds, olive oil, walnuts are some of the great sources of healthy fats. Good fats not only make our meal healthy but also boosts your body's ability to absorb nutrients.
6. Eat Less Gluten
Gluten is a protein found in some grains like wheat, barley and rye. Gluten is present in almost every processed food and minimal use of such foods will eventually help you to lower your gluten intake. While buying eating products, be alert of the heavily processed gluten-free foods. Being gluten-free doesn't assure that it will be good for you. Make sure to check the sugar content as well and stick to less processed foods.
7. Exercise Daily
Regular exercise for 30 minutes a day throughout the week not only helps you to burn extra fat and keep yourself healthy but also cures diabetes. It helps to lower blood sugar levels and blood pressure and improves the blood flow of the body. A combination of both strength training and cardio exercise can be very effective.
Type 2 diabetes need not have to be part of your life and it should not bother you. Find ways to develop these habits and educate yourself more on how you overcome this. Make changes when necessary and stick to a healthy lifestyle for a healthy life and body ahead.
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