Diabetic diet and exercise.

For adults diagnosed with adult onset type 2 diabetes most health care professionals agree that the best way to control its effects are with a type 2 diabetic diet and exercise. Although some people are genetically predisposed to contracting diabetes most cases are caused by poor lifestyle choices centered around bad diet, obesity, and a lack of exercise. Reversing the damage caused by years of un-healthy living is hard to do but if the specter of type 2 diabetes is looming over your long term health it is vitally important to change the way you live to best control the long term consequences that diabetes is known for.

Since both type 1 and type 2 diabetes are major health issues it is important to consult you doctor before starting any new diet or exercise plan. Your doctor can get you started in the right direction and recommend a dietician who specializes in the type 2 diabetic diet. The dietician can help taylor a customized diabetic meal plan to your specific needs. There will be foods that are for the most part off limits but in most cases moderation is the key to combating this disease and the health issues it is directly responsible for.

Probably the biggest dietary change for the type 2 diabetic is cutting sugar and simple carbohydrates out of their diet. Sodas, candy, and baked goods are to be avoided because they pose the greatest threat to the diabetic; hyperglycemia otherwise known as high blood sugar.

Instead of the empty calories to be found in high sugar and processed foods you should eat a diet of nutrient rich foods that provide the necessary health benefits that only they can provide. Fruits, vegetables, and protein from lean meats and nuts are a good place to start with a type 2 diabetic diet. These foods and others provide a good mix of nutrients including complex carbohydrates which provide you with a steady supply of energy throughout the day and keep your blood sugar levels consistent.

The other important aspect of the diet for those with type 2 diabetes is how often you eat during the day. Instead of eating two or three big meals you need to be eating five or six smaller meals throughout the day. This helps avoid the big blood sugar spikes that are associated with eating big meals. Eating smaller meals will keep you blood sugars at a steady level which is easier to control.

Diagnosis of type 2 diabetes .

When you receive a diagnosis of type 2 diabetes you very quickly start to realize a few things in your life are going to change. It is never easy to alter your lifestyle but you will find it really worthwhile when you see your weight becoming lighter and your blood sugar levels also reducing … the results will be worth it!

Your daily routine will now include:

exercise for thirty minutes
paying more attention to your eating plan. The best idea is to not be obsessive though
eating smaller meals more often, as skipping meals and then eating one really large meal gives you high blood sugar levels, followed by insulin spikes
eating snacks at certain times as this stops you becoming hungry and reaching for high carbohydrate foods
Have you realized it is necessary to remove these foods from your eating plan? These are two food ingredients to always avoid:

1. Partially hydrogenated vegetable oils. These are the source of trans fats which increase weight gain and actually promote diabetes. They are often found in these foods:

breakfast biscuits
brownie mixes
cake and cake mixes
cookies
dinner rolls and dough-nuts
fish sticks and french fries
frozen dinners and frozen pizzas
ice cream and whipped toppings
margarine and other butter substitutes
meals in cans
pork and beans
2. High-fructose corn syrup is often found in these types of foods:

brownies
cakes
candy and candy bars
cookies and dough-nuts
energy bars
ice cream
jellies and preserves
juices
ketchup
salad dressings
soft drinks
pork and beans
High-fructose corn syrup raises your insulin levels and increases insulin resistance … just what you don’t want!

What should you eat?

Eating healthy foods means cooking more fresh foods from scratch. Your main goal is to eat real foods just like they would have been eaten by primitive men. Why not add spices and herbs to your meals, they add a lot of flavor and certain herbs help to lower your blood sugar levels.

Talk with your health care provider or a registered practicing dietitian before starting your new eating plan. A suggested healthy eating plan could provide an approximate daily ratio of:

45% carbohydrate … all carbohydrate foods end up as sugar in your blood stream and for that reason it is wise to be careful of the type of carbohydrate you eat. This will help both your weight and blood sugar levels Space your carbohydrates out evenly during your day and include at least one low-GI food with every meal
30% protein … you usually do not need more than 4 to 7 ounces (120 to 200 grams) per day of protein foods. Protein generally should not cover more than 25% of your plate
25% fat … fats and oils in your diet are mainly made up of triglycerides irrespective of whether it is of plant or animal origin. It is recommended polyunsaturated fats constitute less than 10% of your total daily calories, monounsaturated oils, (the good oils) less than 10%, and saturated fats less than 8%. All fats and oils are equally fattening and the most fattening of all foods.
Include plenty of servings of non-starchy vegetables and two pieces of fruit each day to help reduce both your weight and your blood sugar levels.