Facts About Diabetes And Diet Plan That Reverses The Disease
In simple words, diabetes is a disorder of insulin and blood sugar. In diabetes, there comes a problem in how a person makes or uses insulin, a pancreatic hormone that lowers the blood sugar level. Excess sugar in the blood is a problem as it can damage blood vessels. Also, the body cells cannot use glucose for energy because too much of it stays in the bloodstream without entering the cells.
Having high insulin levels is also dangerous as it increases fat storage and reduces the ability to use fat as fuel. This results in weight gain, which can develop or even worsen up the condition of insulin resistance. The good news is you can manage diabetes with proper exercise and a diabetic-friendly diet.
Your body gets sugar from two sources – your liver and the food you eat. You don’t have any control over the sugar your liver makes, but you do have control over the food you eat. Also, a nutritious diet will help you reduce weight as excess weight creates more complications in diabetes.
Know about diabetes and diet plan reversing the disease in the long term
Those who have diabetes have a higher risk of developing heart disease and mental problems like depression. Making changes in your diet does not mean living in deprivation; it involves eating a healthy and tasty diet that fills you with energy and improves your mood.
A diabetic-friendly diet doesn’t mean you have to give up all your favorite foods; the focus should be on controlling your sugar level and managing your weight. A diabetic diet focuses on eating three important meals daily at the same time. This helps in regulating insulin. Below are some recommended food choices.
The more carbohydrates you would eat, the more blood glucose level will go up. Instead, focus on healthy carbs that can come from fruits, legumes, whole grains, and vegetables.
Fiber, especially soluble fiber, is beneficial for people with diabetes. The soluble fiber gets dissolved and forms a gel-like substance. It is beneficial in lowering blood sugar and cholesterol levels. A healthy meal containing insoluble fiber is also helpful for people with type 2 diabetes. You can include vegetables, fruits, nuts, whole grains in your diet to increase fiber intake.
Only Good Fats
Not all fats are bad; some have enormous health benefits.
- Healthy fats are unsaturated fats, which we can find in plant sources like avocados, olive oil, nuts, etc., and fish. Also, Omega 3 fatty acids reduce inflammation and support the brain and heart. Healthy sources include tuna, salmon, and flax seeds.
- Unhealthy fats include artificial trans fat. Cut down snack foods, commercially baked foods, and everything with partially hydrogenated oils.
- Saturated fats come from meat, dairy products, and tropical oils. You don’t have to eliminate them, instead enjoy them in moderation. According to the American Diabetes Association, you should not take more than 10 percent of your daily calories from saturated fats.
Find the Hidden Sugar
We all smartly eliminate sweets from our diet, but how many of us know the hidden sugar we intake? Added sugar is hidden in grocery items like sauces, low-fat meals, cereals, canned goods, frozen dinners, bread, etc. The solution is to read the labels before buying anything.
Added sugars are listed in the ingredients but are not always recognizable; they may be written as corn sweetener, evaporated can juice, high fructose syrup, cane crystals, lactose, maltose, dextrose, or syrup. These little doses of sugar add up to so much extra sugar and empty calories.
The Very Low-Calorie Diet (VLCD)
VLCD has proved beneficial in achieving weight loss, reducing insulin resistance, and helping those with type 2 diabetes to plan out their diabetes medication. A study has shown that those who took 800 kcal per day for 8 weeks could achieve remission from diabetes. In addition to the results shown in clinical trials, anecdotal reports from the patient indicated that VLCDs help reverses diabetes to varying degrees.
Apart from diet, you can take the following measures to reverse the disease
Commitment to a workout can help you in reversing type 2 diabetes. Exercise makes the body more sensitive to insulin. If you combine a workout with your healthy diet plan, it can reduce the need for insulin in the body that eventually can reverse diabetes. Also, working out maintains your weight, cholesterol levels, blood sugar level, etc.
Bariatric surgery has shown importance in reversing type 2 diabetes with gastric bypass surgery. Gastric bypass surgery has delivered the most long-term remission rates, but it has its own problems and complications during and following surgery. This procedure is permanent and requires changes in how you eat your meals. During this surgery, the stomach is made smaller, and only small meals could be taken after the surgery. Also, nutritional supplements are a must for the rest of one’s life.
The Bottom Line
Around 50 years ago, diabetes was very rare. In recent times, the number of people with diabetes is increasing rapidly. You can reverse the disease with diet and exercise. Even if you see improvements in your sugar levels due to diet and exercise, do not change your insulin regimen without consulting your doctor. Changing insulin plans can have terrible effects on your health. Make sure you consult a dietitian to set your diet. Maintain a positive attitude, and you’ll see surprising results.