Can type 2 diabetes be prevented?
Type 2 Diabetes can be prevented. A healthy lifestyle can prevent almost all cases of type 2 diabetes. A large research study called the Diabetes Prevention Program, found that people who made intensive changes including diet and exercise, reduced their risk of developing diabetes by 58%. People who were over 60 years old seemed to experience extra benefit; they reduced their risk by 71%. In comparison, people who were given the drug metformin for prevention only reduced their risk by 31%.
Some research shows that people with type 2 diabetes may die 10 years earlier than those without diabetes. Most people with type 2 diabetes die of secondary complications of diabetes, for example kidney failure or heart disease. However, with good blood sugar control and healthy lifestyle choices complications can be prevented.
These additional nutrients slow down the absorption of the glucose and keep blood sugar levels more stable.
Examples of complex carbohydrates, or low glycemic load (index) foods to include in a type 2 diabetes diet meal plan are:
Brown rice,Whole wheat,Quinoa,Steel-cut oatmeal,Vegetables,Fruits,Beans,Lentils,Grains and starchy vegetables.
Whole grains, such as brown rice, quinoa, and oatmeal are good sources of fiber and nutrients; and have a low glycemic load making them good food choices. Processed food labels make it very confusing to understand whole grains. For example "whole wheat bread" is made in many different ways, and some are not that different from white bread in its blood sugar impact (glycemic load). The same is true for whole grain pasta, it's still pasta. Whole grains have less of an impact on blood sugar because of the lower glycemic load. Choose whole grains that are still in their grain form like brown rice and quinoa, or look at the fiber content on the nutrition label. For example, a "good" whole grain bread will have 3+ grams of fiber per slice.
Starchy vegetables that are good sources of nutrients like vitamin C, and that are higher in carbohydrates than green vegetables, but lower in carbs than refined grains. They can be eaten in moderation. Starchy vegetables include:
Potatoes,Squash,Corn,Other root vegetables.
The above starchy vegetables are best eaten in smaller portions (1 cup) as part of a combination meal that includes protein and plant-based fat.
Non-starchy vegetables, such as green vegetables, can be eaten in abundance. These foods have limited impact on blood sugar, and also have many health benefits, so eat up! Almost everyone can eat more vegetables - we need at least 5 servings a day.
Fresh vegetables are a great option, and usually the tastiest option. Studies show that frozen veggies have just as many vitamins and nutrients because they are often frozen within hours of harvesting. Just check to make sure there aren't added fats or sweeteners in the sauces that are on some frozen veggies. If you don't like vegetables on their own, try preparing them with fresh or dried herbs, olive oil, or a vinaigrette dressing. Aiming to consume a rainbow of colors through your vegetables is a good way to get all of your nutrients.
Simple carbohydrates (high glycemic load foods, or foods that are not part of a type 2 diabetes diet plan because they raise blood sugar levels) are processed foods, and don't contain other nutrients to slow down sugar absorption and thus these foods can raise blood sugar dangerously fast. Many simple carbohydrates are easily recognized as "white foods."
Examples of simple carbohydrates, or high glycemic index foods that are not included in a type 2 diabetes diet meal plan are:
Sugar,White pasta,White bread,Flour,Cookies,Pastries,White potatoes,Breakfast cereals,Pastries and sweets,Fruit juice,Pineapples,Soft drinks,Watermelon.
Paleo Diet is also a better way to reduce blood glucose levels,but before start the Paleo diet consult the Specialists with your complete and latest Blood Test Result.