What you eat has a profound effect on your blood glucose levels and your risk of developing insulin resistance and type 2 diabetes. So if you or a loved one are at risk for or already dealing with diabetes, read the following information carefully.
Refined carbohydrates and sugars are rapidly broken down into glucose, driving up blood sugar levels and placing an increased burden on normal metabolic processes. Please avoid them whenever possible.
On the other hand, vegetables, legumes, and most fruits, cause a slow, sustained release of glucose into the bloodstream. Couple these slow burners with moderate amounts of lean protein and healthy monounsaturated and polyunsaturated fats, and you’ll find it easier to control blood sugar.
Other great dietary tips to help you manage diabetes include:
- Eat moderate amounts of lean protein with every meal. Good sources are fish, poultry, tofu, egg whites, and legumes.
- Avoid saturated fats and trans fatty acids, found in margarine and other processed fats, and eat only healthy fats, such as those found in raw nuts and seeds, olive oil, and flaxseed.
- Make unprocessed carbohydrates the mainstay of your meals. Concentrate on fruits, vegetables, and legumes.
- Whenever possible stay away from starchy carbohydrates such as bread, potatoes, and refined grains.