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Self-Managing Type Two Diabetes With Nutrient-Rich Foods

diabetic diet planUnusually high blood sugar levels or diabetes is becoming a national concern. Statistics reveal that 90 to 95 percent (!) of all diabetes diagnosed cases result in type two diabetes.

Patients with the condition have higher death rates and they are also at the risk of vascular injuries, nerve damage and other abnormalities.

However, the risks and concerns associated with type two diabetes are manageable with a proper diet.

While there is no miracle diabetic diet plan, making the right food choices will keep your blood sugar levels within normal range.

The best part is that you can self-manage the condition, so you don’t need to pay for expensive check-ups or nutrition recovery plans. 

It is also important to frequently measure blood sugar and fluid levels to see if diet changes are working or if you need to replace some of the foods.

Research from Juvenile Diabetes Research Foundation revealed that those who use Continuous Glucose Monitoring (CGM) devices are better at managing blood sugar levels and have achieved excellent results.

The practice has also been found to reduce the risk of hypoglycemia. The company Dexcom can provide you with more information on continuous glucose monitoring. 

Foods that Help in Controlling Type Two Diabetes

1.  Berries

The antioxidant properties of blueberries and raspberries help in lowering blood sugar levels, especially after a meal.

They contain the antioxidant anthocyanin that prevents cell damage inside the body and fight against harmful radicals.

The fiber-rich content of the fruits also assists in weight loss, which is quite important to reduce risk of heart problems.

2.   Vegetables (non-starchy)

Non-starchy vegetables are mostly green and consist of choices like sprouts, asparagus, broccoli and artichokes. Such vegetables are low in calories and one of the few foods that diabetes can enjoy without worrying about overeating.

They are jam packed with fiber, minerals, vitamins and phytochemicals that prevent blood sugar level spikes.

According to ADA (American Diabetes Association), non-starchy vegetables are the ones that have a glycemic Index rating of 55 or less.

3.  Beans and Legumes

According to a study published in Archives on Internal Medicine, those who consumed one cup of beans each day over a three month period were able to reduce their blood pressure and blood sugar levels significantly compared to those who were eating a high fiber wheat based diet.

Black beans, red beans, pinto beans, and other legumes are all very low on the glycemic index.

4.  Fish 

Fish such as salmon contains a good amount of omega 3-fatty acids, and it also has selenium and vitamins D, B, zinc, iron etc. Omega 3s help in improving the metabolic effects caused by insulin resistance.

The nutrient also fights against blood circulation problems associated with type two diabetes.

5.  Fat Free Milk and Yogurt

If you don’t want to give up on dairy, it is recommended that you opt for non-fat choices because they are low on the glycemic index compared to their full fat counterparts.

However, make sure that you choose plain fat-free milk and yogurt. There are several fruit flavored nonfat dairy choices available in grocery stores and supermarkets, but they contain high amounts of sugar that can cause spike in blood sugar levels.

Have you made diet-changes to control Type Two Diabetes? Feel free to leave comments on diabetic diet plan that worked the best for you. 

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2 Responses to “Self-Managing Type Two Diabetes With Nutrient-Rich Foods”

  1. Marianne Says:

    Sounds like a lot of people have diabetes these days. Quite scary statistics!

  2. Elena Says:

    I agree with you Maryanne! 25.8 million people in the United States have diabetes which is about 8% of population. So we need to be prepared and know all the facts if that ever happens to us or a family member. Thanks for stopping by!

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