Type 2 Diabetes Nutrition  
Can You Reverse Diabetes?

The good news about type 2 diabetes nutrition is although the disease is rising as the western world’s weight levels escalates,  research shows it’s preventable and even reversible. But, healthy eating and nutrition has become important as 30% of people in the western world are overweight.

Sadly, type 2 diabetes is now being found impacting children where the disease used to be only found in mature adults. If you’re overweight, then… what can you do about tackling your weight and avoiding this disease?  

What Eating Plan Should You Follow?

Since 80% of people with type 2 diabetes are overweight then the biggest piece of advice is to lose weight. There is no single type 2 diabetes nutrition diet plan and people trying to prevent or reverse the disease should eat to the guidelines recommended for the general public.

Research has suggested that even a small amount of weight loss for people overweight will help reduce the risk of type 2 diabetes. They suggest 5-7% body weight loss as well as a minimum of 150 minutes of exercise.

Fat Fighting Tips

Type 2 diabetes nutrition tips suggest people should start focusing on creating a healthy diet. If you are having trouble losing weight, remember diets don’t work in the long term and to keep weight off you need to create new habits.

You've probably being doing the same thing, eating particular foods for years and you’re not going to change ingrained habits overnight. Try incorporating one new diet change per week and stick to it. Find three tips below which may help you:

 

  • Tip 1 - include whole grains in a healthy diet as it will help regulate your appetite. This means avoiding white bread, white rice, white pasta and potatoes. If you eat all the foods which you should avoid, then eliminate one type each week. For example, eliminate/substitute white bread in the first week. In the second week tackle your love affair with white rice and so on.  
  • Tip 2 - avoid or eliminate sugary foods. It will be particularly difficult if you currently eat foods which are high in sugar quite regularly. Examples of sugary foods include, sweets, candies, sugary soft drinks and fruit juices. Don’t eliminate them all on one day, otherwise, you’ll more than likely crave them and you won’t stick to your new healthy eating habit. Try diluting fruit juices and eventually lead up to drinking water instead. Reduce the portions of candy you have, perhaps initially substituting your sugar cravings with fruit and then eliminating altogether.
  • Tip 3 - eliminate saturated fats as much as possible. Recent studies have shown diets rich in mono and polyunsaturated fats actually reduce the risk of diabetes and heart disease. Try using canola oil in cooking, or olive oil. Also, avocados, nuts and seeds are healthy additions to salads – they’re also delicious.


Plan of Attack

Type 2 diabetes nutrition experts suggest incorporating regular exercise in any weight loss program. Remembering everyone is different, in size, shape, age and has different daily physical activity levels.

If you’re struggling with weight loss and ridding yourself of excess belly fat then consider contacting a support group or a dietitian which will then help provide a tailored plan for you and the right amount of food and exercise so you can lose weight.

 

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