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Health

5 Ways to Improve Blood Sugar Control Naturally and Help Prevent Type 2 Diabetes

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A new study published in Nutrition & Diabetes shows that a low-fat, plant-based diet may hold promise in treating diabetic neuropathy associated with type 2 diabetes. Diabetic neuropathy can manifest as pain or numbness in the fingers, toes, and/or feet. By lowering total fat intake, while focusing on plant-based foods, you can expect to see blood sugar levels stabilize as a result of increased insulin sensitivity—allowing cells to get the fuel they need to function.

The good news is the dietary prescription is easy to follow, whether you have type 2 diabetes or are simply looking for ways to kickstart weight loss and overall health. The participants in this 20-week study lost 14 pounds, lowered blood pressure, and improved total cholesterol levels.

Here is a five-step plan you can use to get started:

1. Eliminate Animal Products

meat

The first step to transition to a plant-based diet is to purge your fridge of animal-based foods: meat, fish, poultry, eggs, and dairy products. This includes yogurt, milk, cheese, most salad dressings, and mayonnaise. By taking out the animal products, you eliminate dietary cholesterol and decrease your total fat intake, which can interfere with glucose metabolism. Eliminating these foods from the diet frees up space in your kitchen for your healthful plant-based picks, fresh herbs, and bold spices.

 2. Limit Unhealthy, High-Fat Foods

hamburger

In addition to purging animal products, make sure to take inventory of other unhealthy, high-fat foods in your pantry: oils, pastries, creamy salad dressings, and fried foods.  Choose small to moderate servings of healthy fats that have fiber, vitamins, and minerals such as avocados, nuts, and seeds. Use them to “season” foods such as salads, soups, stews, breakfast dishes, and more instead of making them the main event at all your meals.

3. Fill Up on Fiber

Delicious-Roast-Veggie-Moroccan-Tagine (1)

Stock your refrigerator with these four food groups: fruits, vegetables, whole grains, and legumes. High-fiber foods will fill you up without filling you out. Plus, they deliver an instant boost to your antioxidant intake, providing you with an abundance of essential nutrients your body needs for optimal health and increased longevity.  Aim for 40 grams of fiber a day from plant-based foods.

 4. Favor Low-Glycemic Options

salad (7)

The glycemic index gives you an extra bonus. It identifies foods that increase blood sugar rapidly and allows you to favor foods that stabilize it. High-glycemic index foods to avoid include sugar, white potatoes, white and wheat bread, and most refined cereals. Low-glycemic index foods to favor include leafy greens, brown or wild rice, oats, pumpernickel or rye, quinoa, some fruits such as berries, sweet potatoes, barley, beans, peas, lentils, chickpeas, and most vegetables.

5. Supplement with Vitamin B12

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Make sure to supplement your plant-based diet with vitamin B12. A vitamin B12 supplement is your best bet for a consistent source of this important vitamin needed for optimal health.

One last tip is to share your diet changes! Prevention is key with a current forecast that one in three children born after the year 2000 will develop type 2 diabetes at some point in his or her life. Moving plant-based foods to the center of the plate, is one way we can start to turn these statistics around, creating sustainable nutrition habits that will last a lifetime.

Lead Image Source: Kale Salad With Chili Lime Roasted Squash and Garlic Sriracha Vinaigrette

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5 comments on “5 Ways to Improve Blood Sugar Control Naturally and Help Prevent Type 2 Diabetes”

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Nancy
1 Years Ago

five months ago I constantly had to go to the bathroom. I thought it was because I gave up soft drinks and was only drinking water. One day I had a stomachache. I was in bed for 4 days. The doctor\'s appointment was for a Wednesday. I got sick and went to emergency room on a Monday. I was told my blood sugar level was 810 and I have diabetes. Since then, As the disease progressed all medication stopped working, i was introduced to Health herbal clinic in Johannesburg who have successful herbal treatment to diabetes . I spoke to few people who used the treatment here in USA and they all gave a positive response, so i immediately purchased the diabetes herbal remedy and commenced usage, i used the herbal supplement for only 7 weeks, all symptoms gradually faded away, herbs are truly gift from God. contact this herbal clinic via their email healthherbalclinic @ gmail. com or visit www. healthherbalclinic. weebly. com


Reply
Kimberly Walter
1 Years Ago

They say DIABETES has no cure, but that’s not true. Dr. OJo has a herbal remedy to cure diabetes totally, contact him now and be free he is tested and trusted. Email: [email protected] Tel: +2348180785770


Reply
Ana Swansen
3 Years Ago

Type 2 Diabetes is completely reversible!

Researchers in Sweden and Denmark showed everyone how to reverse diabetes with a healing diet NOT a sugar free diet.

A sugar free diet does not reverse diabetes but a healing diet worked for over 3,000 people. Read the report and you will not have type 2 diabetes anymore.

Just google SPIRIT HAPPY DIET


Reply
Katie
3 Years Ago

The best thing anyone can do is find a healthy diet you know you can stick to combined with a good exercise regime.

I\'m on the paleo diet myself and love it. I have lost a lot of weight and I feel much better with much more energy and positivity.

The beauty about the paleo diet is that whilst there is a focus on good foods, there are so many resources to help you make these into delicious recipes. I have written about one of my favourite cookbooks here: http://cookbook-reviews.net/review-the-paleo-grubs-book/


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Joe Sean
3 Years Ago

Diabetes can easily be prevented/cured. As a former diabetic I can tell you that this horrible disease took over my life. But the only way I defeated this disease was by DIET and exercise. Yes, you heard it diet and exercise, that is the ONLY way you can cure it. You can around buying all the "magic pills" you want but the diet is what is going to cure it.

Just last week I was browsing the internet and found a great guide that my brother-in-law who has type 2 diabetes is now following and seems to be doing great so far. If you do want to check out the guide you can go here: http://ehealthscout.com/how-to-defeat-diabetes-and-live-healthy-life/

I myself followed another diet plan that I found online(which I can\'t seem to find anymore) but nonetheless if you follow your plan exercise you should defeat it in no time(or prevent it), good luck!


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