To be diagnosed with diabetes does not mean the end of your life. Although it is a life threatening disease and not been named the silent killer by mistake, it can easily be controlled by a healthy life style. It also does not mean you and your family must stop eating nice and enjoyable food. In fact, by just substituting certain unhealthy ingredients with a healthy alternative can change the whole playing field of enjoyable tasteful food and the whole family can enjoy the benefits.
The Importance of a Healthy Breakfast
How you start your day correctly is one of the most important decisions you can make, and eating a healthy breakfast is a vital component of it. The first thing to do after waking up is to drink a glass of cold water to replace the liquids you lost during your sleep and also to kick start your metabolism. A nutritious, balanced breakfast consisting of fiber and all the necessary ingredients to prepare you for the day is just important and to help cope with cravings. A breakfast eating program can be very helpfully in planning and also eliminates the same boring breakfast every day. There are so many healthy main ingredients like for instance oatmeal which is a great source of fiber, anti-oxidants and can also help to reduce cholesterol. Eggs are very filling and although high in bad and good cholesterol the health benefits are much higher because of other health properties within it. Studies have shown that eggs improve insulin sensitivity and is good for your heart. If in a hurry there is always time for a protein shake made of milk, protein powder and don’t forget to add nuts and berries for fiber before blending it. A cup of coffee is also beneficial in the morning because it increases metabolism and helps with the fat burning process. Fresh fruit and nuts are great sources of fiber, berries especially are rich in antioxidants and low in sugar.
Effects of Refined Carbs
Food rich in refined carbs is one of the greatest causes of diabetes. Almost all common food sources are full of refined carbs. Most breakfast cereals, white bread, white rice, white sugar, candy and soda drinks are rich in refined sugar and easily available especially to kids at the school’s tuck shops. Foods with refined carbs are easily digested and more quickly absorbed by the body and this cause the blood sugar level to rise very quickly. This leads to a chain reaction, because of the high blood sugar level the pancreas is triggered to produce more insulin to prevent the blood sugar rising too high. The liver also starts to secrete lipoproteins which gets deposit in the fatty tissues of the body and in turn increase the weight mass.
Do Beans Have an Effect on Sugar Levels?
Beans, chickpeas and lentils are nature’s greatest source to help control diabetes. They are rich in protein, fiber and minerals. By adding bean s to your diet will help to regulate your blood sugar level and also keeping your cholesterol and blood pressure down. Beans can be used when preparing soups, stews or even salads. In the olden days beans was even used as a substitute for meat because of its high protein content. People who are vegetarians relies greatly on beans as their source of proteins. Beans contains no cholesterol. Studies also revealed that by including beans in your diet can lower chances to get heart diseases.
Foods That Does Not Affect Sugar Levels
Most fresh vegetables are healthy and delicious to eat especially by people suffering from diabetes. Always try to eat vegetables raw or keep the cooking process as short as possible to prevent loss of valuable mineral and vitamins. Another safe source of protein can also be found in eggs, pork, chicken and turkey especially the breast and thigh, and fish like tuna and salmon. Natural fats can be found in avocado, olive oil, seeds, nuts and even salmon. The best” fresh fruit to eat are berries, lemon, lime, tomato, grape fruit and guavas.
Importance of Exercise
Make a list of activities you enjoy and work from there. Any exercise that raises heart rate count, whether it is swimming dancing or walking. Does not matter what exercise you do as long as you enjoy and are comfortable doing it. Always consult your doctor to make sure that it is safe to star exercising. Monitor your blood sugar level before and after exercising. Always keep a snack like a fruit or fruit drink on hand in case your blood sugar levels get too low. Drink lots of water to prevent dehydration. Always try to work out with someone who knows you have diabetes and what to do if your blood sugar drops too low. When exercising alone, I would recommend wearing a medical tag or card stating that you have diabetes. Regular exercises will lower your blood sugar and will help to build and strengthen your muscles and reduce body fat. It will also lower heart diseases by improving blood circulation. Exercises also help to reduce stress levels and improve quality of life.
By living a healthy lifestyle lots of diseases such as heart disease, strokes, diabetes, arthritis and osteoporosis can be prevented. Maintaining your recommended weight will increase your energy levels and put less strain on your joints and ligaments. Start making smart lifestyle choices by reducing or eliminating alcohol intake and stop smoking. Eat healthy by reducing salt and refined sugar intake. Eat fresh vegetables and fruit instead of processed products which usually have a high sugar or salt content or most of the time both. Minimize eating out especially fast food restaurants and if you have to rather have a fresh salad instead of potato fries that is saturated with fat. Reduce your red meat intake and cut off all visible fat on any meat or chicken. Eat fish regular especially salmon and tuna. Rather, grill your fish or meat than frying in oil. If you have to fry, try using coconut, avocado or olive oil. Exercise regularly and drink lots of water.