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The Ideal Diet for People Diagnosed With Type 2 Diabetes

Foods high in sugar

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  • Most Americans use glucose as a primary source of fuel, which is a type of sugar that can contribute to Type 2 diabetes
  • Managing your diet can help prevent the onset of Type 2 diabetes

Your diet plays a crucial role in the development of diabetes. Most Americans use glucose as a primary source of fuel, which is a type of sugar that can contribute to type 2 diabetes. This leads to increased blood sugar levels that can wreak havoc on your health.

For this reason, managing your diet can help prevent the onset of Type 2 diabetes. By simply shifting your diet to a healthier direction, you’re doing yourself a big favor in the long run.

The First Step to Healthy Eating: Reduce Your Intake of Processed Foods Loaded With Sugar

When you eat foods containing carbohydrates, your stomach breaks them down into sugar that enters your bloodstream and causes your blood sugar levels to rise. To prevent hyperglycemia, your pancreas releases insulin into the bloodstream to help your body absorb the sugar and use it as energy.1

One of the biggest contributors to Type 2 diabetes are foods high in simple sugars, such as fructose and glucose. Upon digestion, they are quickly burned as energy. However, they cause a faster rise in blood sugar levels, causing your body to produce more insulin. Chronic consumption of these sugars can lead to Type 2 diabetes.2

Foods high in simple sugars include sodas, processed cookies and other treats, processed fruit juice and breakfast cereals.3 Baked potatoes, french fries and white rice also have a high glycemic load, which can negatively affect your health.4 Naturally, you should make an effort to avoid these because they are “empty calories,” having no nutritional value at all.

The Second Step to Reversing Type 2 Diabetes: Follow the Ketogenic Diet

The ketogenic diet is an eating plan that focuses on getting your main source of energy from healthy fats instead of sugars, while also maintaining moderate protein consumption. Its name is derived from ketosis, a metabolic state wherein your body burns fat for fuel.

This diet can help with weight loss, which can benefit most diabetics immensely.5 Aside from weight management, the ketogenic diet may also help:

  • Fight inflammation — Healthy fat is a cleaner, healthier fuel because it produces fewer free radicals.
  • Lower your risk of cancer — Cancer cells use glucose for energy. With a ketogenic diet, you’re depriving them of a source of fuel, effectively lowering your risk of developing various cancers.
  • Reduce appetite — High-fat foods help you feel full longer compared to carbohydrates, thus reducing your need to consume more than you need.
  • Lower insulin levels — A low-carb diet can help reduce insulin production and return healthy metabolic function.

The core of the ketogenic diet is eating foods that are high in healthy fats, such as:

Vegetables also constitute a big part of the ketogenic diet because they are rich in fiber and low in carbohydrates, which help optimize your digestive health, and complement healthy fats. Furthermore, they’re high in vitamins, minerals and antioxidants. Your best choices include broccoli, spinach, Brussels sprouts and zucchini.

As for beverages, water should be your main drink. If you want to add variety, coconut water and coconut milk are beneficial choices as well, since they contain healthy fat. Teas and unsweetened coffee are also OK for a ketogenic diet. The important thing to do is avoid any sort of sweetened drinks, such as sodas and packaged fruit juices.

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