Millions of people around the world have been diagnosed with diabetes (but many others don’t even yet know they have it!). The very lucky thing about diabetes is that you can really help control it with a little perseverance, even though there is presently no cure for it. This article is about Type 2 Diabetes and it will definitely steer you to the critical components managing this disease. After reading this article you will see that you can surely get on with your life’s daily activities and control your blood sugar levels with the help of a suggested diet plan and the introduction of physical activity and exercise.
Diabetes Education about type 2:
Type ii diabetes is a condition in which there is an excess amount of sugar (glucose) in the blood. Type 2 Diabetes is the consequence of high sugar in the blood which can happen after consuming many different types foods, but particularly low quality carbohydrates (from white flour, sugary sweets, and from highly processed foods which contain little fibre; you require fibre in your foods to help slow down the quick rate of sugar absorption from the intestines!).
There are a couple of types of diabetes and this article will discuss Diabetes 2. Diagnosis of Type 2 diabetes, the most common form of diabetes, is made with the help of a test called the Oral Glucose Tolerance Test (OGTT). In this test the patient is provided with a drink having 75 grams of sugar (glucose). After about 2 hours, blood is taken for analysisof the blood glucose level. If the findings are 11 mmol/l (200 mg/dl) or more, then a diagnosis of Type ii diabetes is confirmed.
Diet in Diabetes:
You can certainly control Type 2 Diabetes effectively with a diet and eating plan which must include only minimal amounts of simple sugars (sweets) and simple carbohydrates (white flour products). You now need to eat ‘complex’ carbohydrates such as wholegrain products (with plenty of fibre), vegetables (but not potatoes), beans and pulses (chickpeas, lentils and peas). Also, you need to change your eating habits by eating frequently and eating smaller sized meals. Following very large meals, the circulating blood glucose can go to very high levels; but following several smaller meals, the blood sugar does not go up as high (each time) compared with having the larger meals. It is a good idea to start consuming greater amounts of fruit and vegetables and to decrease the levels of of white flour (brown wholemeal flour is good), reducing white rice (wholegrain brown rice is good) and reducing foods high in fat (especially with a lot of trans and saturated fats!). Try to reduce the amounts of fats in your diets, including oils – but olive oil is probably the healthiest option.
Even people who don’t have diabetes should follow this eating plan as it is healthy and may even prevent the onset of diabetes!
Lifestyle Changes:
A healthy lifestyle will surely help you to control Diabetes and its serious complications.
Firstly, undertake regular exercise (you can easily walk 10-20 min daily) to keep yourself fit and active, and also to burn and help your body reduce the sugar (glucose) levels in your blood. You also need to change your life style by modifying your eating habits. Eat smaller portions by dividing three big meals a day into six smaller ones. Alter your menu to include a smaller amounts of simple carbohydrates (like white flour, sugary sweets and white rice) and also include less sugar and salt intake as well.
Measure your blood sugar levels often. Try to avoid any sudden large increases in your blood glucose by eating correctly and keeping yourself fit and healthy (by keeping active). Consult your dietitian and physician regularly with your blood sugar level records.
Your day to day activities and your life’s activities, plays an importnant role in determining and controlling you blood glucoselevels. So change your lifestyle by changing your meal quality and quantities. Eat less amounts. Also try to reduce the amount of calories and the level of simple carbohydrates. And do regular exercise to keep yourself fit and active!
Role of Exercise in Diabetes:
90 % of the individuals who have Type two Diabetes are over weight according to research surveys. So physical activity has a great role to play in avoiding Type 2 Diabetes, or managing it once you get it! Exercise will not only help you to maintain an ideal body weight but you will also gain the health benefits of being fit and active in life. Do regular exercise in any form, preferably to a time schedule (10, 20 or 30 min) and building up to 30 min a day, 4-5 times a week. But speak to your doctor before you begin any exercise plan! Walking, jogging, swimming and yoga are good exercises to help achieve the required level of physical activity to help you reduce your blood sugars!
Exercise will surely help you to control your cholesterol level and it will certainly also help you control your body weight.
Prevention of Diabetes:
Type 2 Diabetes can be prevented in 60 % of individuals by just altering your lifestyle by following good habits such as consuming only a balanced diet, ensuring a close to ideal body weight and undertaking regular physical activity and exercise! So, consume a healthy and adjusted diet with smaller sizes of meals, avoid chronic stress (which can increase your blood glucose) take any of your medications and undertake regular exercise to enjoy a life with diabetes!
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