Important Lessons That Could Help Delay and Even Prevent Type 2 Diabetes

Did you know that a few adjustments in your diet and lifestyle can help curb and even reverse diabetes? It is possible if you consistently stick to some simple tips. In fact, a diet plan for combating Type 2 diabetes is actually a healthy choice for everyone.

Choose The Healthy Carbohydrates

Highly refined or polished carbohydrate sources such as white bread and regular pasta cause a significant rise in blood glucose levels. Whole grain based carbohydrates such as brown rice, whole wheat bread and legumes not only limit glucose levels but also offer essential minerals and fiber.

Prefer Non-Starchy, High-Fiber Food


With more fiber and less starch, non-starchy vegetables such as broccoli and spinach are an ideal choice for diabetics. Fruits, nuts and legumes are also rich in fiber and nutrients. Fiber offers multiple health benefits, including controlled blood sugar levels, lowered risk of heart disease, and proper digestion.

Sweet Smart

Be wise and check the consumption of sugary foods and beverages. Sweets are not necessarily sweet for your health, especially for those who have type 2 diabetes. It is important to cut down on carbonated soft drinks and desserts and to balance your diet with foods rich in fiber and vitamins.

Healthy Fats and Lean Meats


Foods that contain monounsaturated and polyunsaturated fats, such as almonds, walnuts and olives can help control cholesterol levels. Fish is a healthy alternative to high fat meats, and it has less fat and cholesterol. Salmon, mackerel and tuna contain the heart healthy omega-3 fatty acids.

Plan and Maintain Your Meal Schedule

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In addition to proper food choices, it is vital to have a set plan and goals in order to maximize health benefits. Make sure not skip breakfast and to have small, regular meals to regulate your blood sugar levels. It is also useful to write and maintain a food diary to ensure that you are on a healthy track.

Combating an illness such as diabetes, whose root cause lies heavily in lifestyle choices, requires the correction and balancing of diet and lifestyle. Minor lifestyle changes can have major positive effect on your health and well being.

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