Type 2 Diabetes – Causes and Treatments
Although not everyone with type 2 diabetes has a weight issue, obesity and an inactive lifestyle are some of the most common causes of type 2 diabetes. The vast majority of people with type 2 diabetes do not require insulin injections. People with type 2 diabetes normally take a pill, which basically beats the pancreas into “go” mode (a lot like kicking a horse to move) which is not the ultimate solution.
Unfortunately, there is no known cure for type 2 diabetes, but here’s the good news, it can be controlled! Let’s remember what Hippocrates said in his famous words: “Let food be thy medicine and let medicine be thy food!”
In some cases, it even goes into remission! In other words, many have found that a management program (food and exercise) is enough to control their type 2 diabetes.
Let’s look at some simple ways to manage this disease and work our way towards a healthier lifestyle!
Green light foods: (Fruits, Veggies): Eat a variety of fresh vegetables, frozen vegetables not packaged in sauce. When buying a package, check for low-sugar, low-carb and low-sodium. The foods that should make up the largest portion on your plate are non-starchy vegetables, which are generally low in calories and carbohydrates. Examples: dark green leafy vegetables (e.g. romaine lettuce, spinach, kale, arugula), asparagus, broccoli, Brussels sprouts, cauliflower, cucumbers, peppers, and salad greens. Check the Glycemic Index Chart for the best fruits to pack. Strawberries are known to lower blood sugar while satiating our craving for sweets! Make sure to pick fresh or frozen fruits and vegetables with no added sugar.
Yellow light foods (Carbs to eat and avoid): Your body needs carbohydrates as a primary energy source, but it’s important to choose them wisely. Choosing low-carb foods is key to managing your blood sugar levels. The majority of your carbohydrate consumption should be from complex carbohydrates and naturally occurring sugars (such as those found in fruits). Starchy vegetables pack a nutritional punch but choose them wisely. For example, try a baked sweet potato instead of fries or a baked white potato topped with butter, cheese, bacon.
Be careful with Your protein: Eat less red meat, fatty meat, etc. Try substituting your meats with seeds, tofu, soy or other “meatless” products that contain adequate amounts of protein with no animal fat.
When selecting breads, try whole-grain bread or tortillas instead of white bread or tortillas, whole-grain cereals and brown or wild rice. There are many other amazing grain options such as whole oats/oatmeal, bulgur, quinoa, whole-grain barley, buckwheat, millet, and sorghum.
Red light foods: Check the Glycemic Index (GI) chart to see how quickly a carbohydrate-containing food raises your blood-sugar levels. If a food has a low score on the GI scale, it will have a lower effect on your blood sugar. A number of 55 or less is considered a low glycemic food. High GI foods—such as those assigned a value of 70 and above—cause blood sugar to spike, which may contribute to poor eating behaviors.
Frequency and quantity: Some people say that it’s better to eat 5-6 small meals a day when you have type 2 diabetes. The key word here is “small”.
Regardless of the food choices you make, portion control remains one of the most effective parts of any eating plan, including a diabetes diet. A useful way to help you manage your portions is to follow the plating method recommended by the ADA:
· Fill half your plate with a variety of non-starchy vegetables from the Green list.
· Fill a quarter of your plate with starchy vegetables and whole grains from the Yellow list.
· Fill the remaining quarter of your plate with a lean protein, meat or plant based.
Summary: Stay safe, stay informed, stay free.