Being overweight is one of the greatest risk factors for type 2 diabetes. Moreover, your risk increases if you carry more fat around your abdomen. Belly fat surrounds the abdominal organs and is associated with insulin resistance. The risk of developing diabetes increases if you are a female with a waist circumference of 35 inches or more and a male with a waist circumference of 40 inches or more. It is essential to manage your blood glucose levels as well as lose weight. Healthy balanced eating can help control and reverse diabetes. Losing 5 to 10% of your total weight can help to reduce your blood sugar and blood pressure.
Some dietary guidelines are beneficial in preventing diabetes which are as follows:
The plate method
The American Diabetes Association provides a simple way of meal planning. It emphasizes consuming more vegetables. It is recommended to follow these guidelines when preparing your plate. It helps you manage your portion size and it shows the amount of food group you should consume.
It is recommended to fill half of your plate with nonstarchy vegetables like carrots, beans, spinach, etc.
It is suggested to fill a quarter of your plate with protein sources like lean chicken, eggs, tofu, etc.
It is recommended to fill the last quarter with a whole grain such as quinoa, and brown rice, or starchy veggies such as beets, green peas, etc.
Include healthy fats such as nuts or olive oil in minimal amounts
You could also add a serving of fruit or dairy.
Counting carbohydrates
It is essential to calculate the number of carbohydrates you are consuming to help control the blood sugar since carbohydrates break down into glucose and can hugely impact blood glucose levels. Food logging can be beneficial to exactly understand the number of grams you are eating at meals. The ultimate aim is to remain below a certain number and be consistent. A kitchen scale such as Lifetrons Kitchen Scale can also help to measure the carbohydrate count. A nutritionist can guide you to measure food portions and inform you about carbohydrate content and serving size. For more information, read our article "A guide to food logging for effective weight loss".
Select foods mindfully
A dietitian can help you select specific foods which can help you in planning meals. It is essential to choose the correct nutrition plan including healthy fats, lean proteins, and complex carbohydrates. For more information, read our article " How to Reverse Diabetes Naturally."
Glycemic index
It is defined as the measure of how rapidly a food causes our blood sugar levels to rise. The measure ranks food from 0 to 100. It is recommended to eat foods with a low glycemic index which can help to balance blood glucose levels and different health conditions. For more information, read our article "Glycemic Index: How to Use It to get different health benefits".
Dash diet
DASH stands for dietary approaches to stop hypertension. According to research on the Diabetes spectrum, it was reported that more than half of all adults having diabetes have high blood pressure. DASH diet helps to improve insulin resistance and obesity. According to research, it is reported that this diet may reduce the risk of type 2 diabetes by 20 percent. DASH diet emphasizes on eating lean protein, fruits, vegetables, whole grains, nuts, etc. For more information, read our article "The ideal Way to Beat Hypertension Is Through DASH diet." The DASH diet has been beneficial in reducing blood pressure and heart disorders.
Final Verdict
These dietary approaches can help in managing diabetes.
Disclaimer: The blog is generated for informative purposes. Views expressed in the blog are personal and belong to the author of the blog. Lifetrons is just publishing it on behalf of the author.
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