Early stage diabetic diet plan
Early stage diabetes can be control with exercise and proper diet plan.
- Weight is most important factor in diabetic patients that leads to severe complications in later life.
- Excess weight is the single most important cause of type 2 diabetes.
- Overweight increases a risk of diabetes.
- Obesity makes you 20 to 40 times more at risk to develop diabetes than someone with a healthy weight.
- Losing weight can help if your weight is above the healthy weight range.
- Losing 7 to 10 percent of your current weight can cut your chances of developing type 2 diabetes in half.
- Work maximum with your muscles.
- Inactivity promotes type 2 diabetes.
- Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. This will lessen stress on your cells.
- Morning exercises more helpful to lose fats. Half hour to one hour Moring exercise leads your healthy life.
- Follow-up Study suggests that walking briskly for a half hour every day reduces the risk of developing type 2 diabetes by 30 percent.
- More recently, health studies walk for 5 hours per week more beneficial for diabetes.
- This amount of exercise has a variety of other benefits as well. And even greater cardiovascular and other advantages can be attained by more, and more intense, exercise.
What about television?
- Television watching appears to be a particularly detrimental form of inactivity.
- Every two hours you spend watching TV instead of pursuing something more active increases the chances of developing diabetes by 20 %
- It also enhances the risk of heart disease 15 % and early death 13%. The more television people watch, the more likely they are to be obese. The unhealthy diet patterns associated with TV watching may also explain some of this relationship.
Dietary changes for new diabetics
Following dietary changes can have a significant impact on the risk of type 2 diabetes.
- Whole grains most important for obese.
- There is convincing evidence that diets rich in whole grains protect against diabetes, whereas diets rich in refined carbohydrates lead to increased risk.
- In the current health and research studies, researchers looked at the entire food consumption for more than 160,000 women whose health and dietary habits were followed for up to 18 years. Women who averaged 2-3 servings of whole grains a day were 30 percent less likely to have developed type 2 diabetes than those who rarely ate whole grains. When the researchers combined these results with those of several other large studies, they found that eating an extra two servings of whole grains a day decreased the risk of type 2 diabetes by 21 %.
- Whole grains don’t contain a magical nutrient that fights diabetes and improves health. It is the entire package elements intact and working together.
- The fiber in whole grains makes it more difficult for digestive enzymes to break down the starches into glucose. This will lead to lower, slower increases in blood sugar and insulin, and a lower glycemic index. As a result, decrease the stress on beta cells less. So may help prevent type 2 diabetes.
- Whole grains are also rich in essential vitamins, minerals, and photo- chemicals that may contribute to reducing the risk of diabetes.
- In contrast, white bread, white rice, mashed potatoes, donuts, bagels, and many breakfast bowls of cereal have the high glycemic load. That means they cause the imbalance between blood sugar level and insulin, which in turn may lead to increased diabetes risk.
- In China, (the Shanghai Women’s Health Study) found that women whose diet had the highest glycemic index had a 21% increased risk of developing type 2 diabetes, compared with women whose diets had the lowest glycemic index. Similar research findings were founded in the Black Women’s Health Study.
- More recent findings suggest that whole grains for white rice could help lower diabetes risk.
- Researchers found that women and men who ate a white rice five or more servings a week had a 17 % higher risk of diabetes than those who ate white rice less than one time a month. People who ate the brownest rice two or more servings a week had an 11% lower risk of diabetes than those who rarely ate brown rice.
- Researchers estimate that swapping whole grains in place of even some white rice could lower diabetes risk by 36 %
Skip sugary diet and hydrated
- Like refined grains, sugary beverages have a high glycemic load, and drinking more of this sweet stuff is associated with increased risk of diabetes.
- People who drank one or more sugar-sweetened beverages per day had an 85% higher risk of type 2 diabetes, compared with individuals who drank less than one sugar-sweetened beverage per month.
- Many international studies prove that sugars increase obesity and diabetes.
- For every additional 12-ounce serving of the sugary beverage that people drank each day, their risk of type 2 diabetes rose 25%.
- Studies also suggest that fruit drinks, juices, fortified fruit drinks, are not the healthy choice that food advertisements often portray them. Women in the Black Women’s Health study who drank two or more servings of fruit drinks a day had a 31% higher risk of type 2 diabetes, compared to women who drank less than one serving a month.
How do sugary drinks lead to this increased risk?
- In the Black Women’s Health Study, women who increased their consumption of sugary drinks gained more weight than women who cut back on sugary beverages. Several studies show that children and adults who drink soda or other sugar-sweetened beverages are more likely to gain weight than those who don’t and that switching from these to water or unsweetened beverages can reduce weight.
- Even so, however, weight gain caused by sugary drinks may not completely explain the increased diabetes risk. There is research-based evidence that sugar-containing drinks contribute to chronic inflammation, high triglycerides, decreased “good” (HDL) cholesterol, and increased insulin resistance, all of which are risk factors for diabetes. They are more prone to diabetes.
Replace sugar containing drinks with water.
- Water is an excellent choice. Coffee and tea are also good calorie-free substitutes for sugared beverages. And there’s convincing evidence that coffee may help protect against diabetes, emerging research suggests that tea may hold diabetes prevention benefits as well, but more research is needed.
- Some studies have found that people who regularly drink diet.
- Beverages have a higher risk of diabetes than people who rarely drink such beverages. But there could be another explanation for those findings, People often start drinking diet drinks because they have a weight problem or have a family history of diabetes; studies that don’t adequately account for these other factors may make it wrongly appear as though the diet soda led to the increased diabetes risk.
- A recent long-term analysis on data from 40,000 men in the Health Professionals.
- Follow-Up Study finds that drinking one 12-ounce serving of diet soda a day does not appear to increase diabetes risk. So in moderation, diet beverages can be a good sugary-drink alternative.
Be choosy about food fats.
- The types of fats in your diet can also affect the development of diabetes. Healthy fats, such as the polyunsaturated fats found in liquid vegetable oils, nuts, and seeds can help ward off type 2 diabetes.
- Trans-fats causes hyperlipidemia and high cholesterol that leads to diabetes. These bad fats are found in much margarine, packaged baked goods, fried foods in most fast-food restaurants, and any product that lists “partially hydrogenated vegetable oil” on the label.
- Eating polyunsaturated fats from fish also known as “long chain omega 3” or “marine omega 3” fats—does not protect against diabetes, even though there is much evidence that this marine omega three fats help prevent heart disease
- If you already have diabetes, eating fish can help protect you against a heart attack or dying from heart disease.
Don’t choose red meat and avoid processed meat.
Choose nuts, whole grains, poultry, or fish instead.
- The evidence is growing stronger that eating red meat (beef, pork, lamb) and processed red meat (bacon, hot dogs, deli meats) increases the risk of diabetes, even among people who consume only small amounts.
- The latest support comes from a “meta-analysis,” or statistical summary, that combined findings from the long-running Nurses’ Health Study I and II and the Health Professionals Follow-Up Study with those of six other long-term studies. The researchers looked at data from roughly 440,000 people, about 28,000 of whom developed diabetes during the survey.
- They found that eating just one daily 3-ounce serving of red meat say, a steak that’s about the size of a deck of cards increased the risk of type 2 diabetes by 20 percent.
- Eating even smaller amounts of processed red meat each day just two slices of bacon, one hot dog, or the same increased diabetes risk by 51%.
- The good news from this study, by skipping red meat or processed red meat for a healthier protein source, such as nuts, low-fat dairy, poultry, or fish, or for whole grains lowered diabetes risk by up to 35%.
- Not surprisingly, the greatest reductions in risk came from ditching processed red meat.
Why do red meat and processed red meat appear to boost up diabetes risk?
- It may be that the high iron content of red meat diminishes insulin’s effectiveness or damages the cells that produce insulin.
- The high levels of sodium and nitrites (preservatives) in processed red meats may also be to blame. Red and processed meats are a hallmark of the unhealthful “Western” dietary pattern, which seems to trigger diabetes in people who are already at genetic risk.
- Add type 2 diabetes to the long list of health problems linked to smoking. Smokers are roughly 50% more likely to develop diabetes than nonsmokers, and heavy smokers have the higher risk.
- A growing body of evidence links moderate alcohol consumption with reduced risk of heart disease. The same may be true for type 2 diabetes. Moderate amounts of alcohol up to a drink a day for women, up to two drinks a day for men increases the efficiency of insulin at getting glucose inside cells. And some studies indicate that moderate alcohol consumption decreases the risk of type 2 diabetes.
- If you already drink alcohol, the key is to keep your consumption in the moderate range, as higher amounts of alcohol could increase diabetes risk.
- If you don’t drink alcohol, there’s no need; you can get the same benefits by losing weight, exercising more, and changing your eating patterns.