9 Easy and Effective Nutritional Tips for Preventing Type 2 Diabetes ...

By Heather

9 Easy and Effective Nutritional Tips for Preventing Type 2 Diabetes ...

Type 2 diabetes affects more people today than ever before, and you should be sure to keep in mind some tips to prevent type 2 diabetes when you make nutrition choices for you and your family. Unlike the form of diabetes that is often genetic, known as type 1, type 2 is caused by a person’s poor health status and lifestyle. Eating a high glycemic diet rich in processed foods, not being active and suffering high blood pressure or high blood sugar are sure ways that type 2 diabetes develops. For specific tips to prevent type 2 diabetes or even treat it while it occurs, implement some of my simple nutritional tips, which anyone and everyone can benefit from.

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1

Get Rid of Soda

Get Rid of Soda Nutrition experts have proven that getting rid of soda and sugary beverages is one of the top tips to prevent type 2 diabetes and even treat existing cases. Sugary drinks like soda directly affect how hard the pancreas has to work to process insulin to keep up with the rush of sugars sent into the blood stream. Over time, this chronic issue causes a person to develop diabetes, along with obesity and other weight-related illnesses. Get rid of soda and load up on water- ASAP!

2

Eat More Vegetables

Eat More Vegetables This sounds simple, but it works. In order to get rid of the bad stuff, you’ve got to crowd it out with the good. We all know sugary foods are bad for us, but they are also one of the worst foods to contribute to type 2 diabetes, so eat more vegetables than any other type of food group. Filling up on fiber and vitamins and minerals from vegetables will help to stabilize your hunger and prevent sugar cravings and binges. Vegetables also contain phytochemicals that balance your body and your insulin levels, which is key to preventing and treating type 2 diabetes.

3

Avoid Sitting Too Much

Avoid Sitting Too Much Sitting has been proven to be a leading lifestyle factor in multiple types of disease, including the onset of type 2 diabetes. Not only does it impair your blood vessels if you sit too much, but it can also slow down your metabolism and change how your body processes insulin. Try to get up and move throughout the day however you can. While rest is important, so is movement. Get off that couch and move more! Exercising five times a week for at least 30 minutes each session is one of the best ways to treat and prevent type 2 diabetes and great for your overall health.

4

Eat Regular Meals and Snacks

Eat Regular Meals and Snacks To prevent your body from starving and then bingeing on sugar and fat, you need to eat regular meals and snacks. Aim for lean protein and vegetables, along with snacks like fresh fruit, raw nuts and seeds and raw vegetables. This is one of the easiest ways to keep your metabolism running smoothly and optimally, and also a wonderful way to prevent overeating at meals.

5

Eat Breakfast

Eat Breakfast You don’t necessarily have to eat as soon as your feet hit the floor in the morning, but do be sure to eat when your body starts to tell you it is hungry each day. Eat within at least an hour to an hour and a half of waking up and eat something with protein to stabilize your insulin right from the start of your day. My favorite option is a healthy smoothie with raw protein powder, leafy greens and low sugar berries to sweeten with almond milk. Anything that is clean, lean and contains protein is a great choice.

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If you would take, you must first give, this is the beginning of intelligence.

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6

Remember Your Goal

Remember Your Goal It can be easy to lose control when you’re out with friends, or facing those office snacks or bowls of candy. While those foods will always be there to tempt you, your health won’t be. You need to remember your end goal when faced with temptations. Food comes and goes, but your health is up to you and it starts with your very next food choice.

7

Avoid Trans Fats

Avoid Trans Fats Trans fats are found in many processed foods, and you’ll see these on labels when you see the ingredients hydrogenated, partially hydrogenated, and you’ll find it naturally in most vegetable oils, spreads, margarines, creamers and even powdered creamers and many cocoa mixes. Many snacks also contain trans fats, along with cereals. Even processed foods that don’t contain trans fats can contribute to diabetes, so it is best to avoid them as much as possible.

8

Try the Mediterranean Diet

Try the Mediterranean Diet The Mediterranean Diet is one of the best known diets to help treat type 2 diabetes. It involves a diet of vegetables, fruits, fish, nuts, seeds, avocados, olive oil and whole grains. It is said to be one of the best to stabilize insulin and lower the body weight as well. Try it for yourself and see!

9

Get Rid of Refined Carbohydrates

Get Rid of Refined Carbohydrates One proven tip in preventing diabetes is to get rid of all refined carbohydrates in the diet. This is any processed grain product, most breads you’ll find on shelves, crackers, cookies, any processed food for the most part, cereals, sugary yogurts, puddings, etc. Clean up your diet and keep your source of carbohydrates to gluten-free grains like quinoa, brown rice, oatmeal and starchy veggies like squash, sweet potatoes, pumpkin, beets and carrots. Most people notice dramatic effects with just this one nutritional tip. It can be hard, but is truly worth it since you’ll suffer many less food cravings, sugar cravings, and most likely lose weight in the process.

You should also be sure to eliminate alcohol from your diet and quit smoking, which are both contributors to poor health as well. Do you know anyone with type 2 diabetes? If so, feel free to share anything you’ve learned from them, or any questions you have about type 2 diabetes.

Sources: diabetes.org

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