Easiest Way To Avoid Diabetes in Just 30 Days by Jason Ruben
Type 2 Diabetes
The Easiest Way To Avoid Diabetes Complications That Works All The Time in Just 30 Days
Jason Ruben
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Except as permitted under the U.S. Copyright Act of 1976, the contents contained in this book may not be duplicated, reproduced, or transmitted without the prior written permission of the author or the publisher.
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Disclaimer Notice:
It is important to note that the information contained in this book is for educational purposes only. After carrying out enough research work, we present a piece of detailed and accurate information as it relates to the present norm. We got the contents in this book from various sources, and hence, the intending readers are not given warranty. We advise readers to talk to their licensed doctors before trying out the techniques given within this book.
By consenting to this document, the reader accepts that the author is not responsible for any loss either directly or indirectly that can be incurred as a result of the information contained within this book, and also the omissions, errors, or inadequacies of the reader.
From The Author…
In this book, I will show you the easiest way to fight off diabetes complications and get rid of the daily medication bugging you. Having done meticulous research on the deadly diabetes disease in the top Medical Journal in the world and several consultations with medical professionals with experience treating this disease. This is the book with the answers to all your diabetes; you just need to get this book now before your complications get out of hand. Do you get scared whenever you read of severe complications of diabetes? Are you frustrated with taking the daily medication already? If you get a copy of this book, I will show you how you can get rid of your fears and reverse your diabetes status. You will get back your normal life! It doesn't matter when you've been diagnosed with this disease, my simple secret will open your eyes, and you will get back your old self. I know you feel getting a solution to diabetes complications is hard, but I'm going to show you in this book all that is needed to know and how you can crush this disease once and for all. Forget everything you've learned about diabetes; in this book, I will show you what you need to get. I know this might sound unbelievable, but this book will change your diabetes status for good in just 30 days. The conciseness of the book is top-notch, simply go through it with full attention and grasp all the concepts inside. The reason why this book is a must for you to get is that you most probably will be doing away with those frustrating drugs you have been using all years to keep your blood sugar low. With this book, you don't have to inject yourself painfully again with insulin. So, when you a copy of this book, read it up, put down your diabetes status and start practicing the recommendations of this book, check back your diabetes status in 30 days, and see how your health status has greatly improved. If you don't get this book now, you will just keep spending money on medications, which will result in further frustration for you. Remember, the amount you will be spending on this book is low compared to what you are spending on medication and what you will spend if the complications become more severe. The book was typically written to help you fight your ailment and avoid further complications to your sanity, get it now and you will be glad you did.
Sincerely,
Jason Ruben.Table of Contents
Chapter 1: Introduction
Chapter 2: Understanding The Major Causes of Type 2 Diabetes
Chapter 3: Medications for Type 2 Diabetes
Chapter 4: Factors of Risk for Type 2 Diabetes
Factors that cannot be changed
Factors that can be changed
Some proven tips in preventing type 2 diabetes
Chapter 5: Complications Related with Type 2 Diabetes
Complications due to Improper Management of the Disease
Hyperglycemia
Hypoglycemia
Complications Most Prevalent During and After Pregnancy
Chapter 6: Reversing type 2 diabetes
How Can Type 2 Diabetes be Reversed?
Chapter 7: Top 10 foods that worsen type 2 diabetes
Chapter 8: Top 10 foods that help to reduce blood sugar
About The Author
Chapter 1: Introduction
Diabetes is a life-long disease that has been wreaking havoc on its victims since over a century ago. In the early '90s and up to the mid-'90s, medical practitioners have watched helplessly how their patients battle with the complications of the disease with little to no help coming forth from them. Major clinical advances after the first half of the 20th century led to the discovery of insulin, which was used to control the sugar level of patients suffering from the disease.
The major reason why diabetes occurs in humans is either because of deficiency in insulin level or because of some factors in the blood that oppose the direct action of the body insulin. Diabetes is a very complicated disease that must be treated with a lot of health precision as soon as it is diagnosed, early detection coupled with proper treatment can help to avert the number of health complications that are usually associated with the disease. Once there is an insufficient action of insulin in the body, it leads to an increase in the blood glucose concentration, commonly referred to as hyperglycemia. Furthermore, a severe lack of insulin can also result in an increase in ketone bodies in the blood of the infected individual.
We have two major types of diabetes, which are Type 1 diabetes and Type 2 diabetes. Type 1 diabetes is insulin-dependent diabetes due to B-cell destruction, which usually results in a total insulin deficiency. Type 2 diabetes, on the other hand, is non-insulin dependent, this type of diabetes is generally related to those with predominant insulin resistance due to relative insulin deficiency and also those with predominant insulin secretory defect with insulin resistance. It is clinically essential for a diabetic patient to know the type he or she is infected with, as this will help to identify the cause of the disease, which are different in both cases and would also be needed for the right treatment prescription.
This book will focus mainly on Type 2 diabetes.
Chapter 2: Understanding The Major Causes of Type 2 Diabetes
Type 2 diabetes is a slowly progressive disease, and while obesity is the leading cause of the disease, it can also be caused by overweight, low birth weight, genetics, among others. Naturally, about 98% of Type 2 diabetic patients are idiopathic – there is no profound cause of the disease. It is unknown, which occurs first between decreasing insulin secretion and increasing insulin resistance but, the presence of any of these two events in an individual is what results in Type 2 diabetics. What declining insulin secretion results in is the deterioration of glycemic control, and this tends to be challenging to achieve over time.
Insulin is a body hormone that is naturally produced; it is produced by the pancreas and released into the bloodstream after eating. It is the insulin that helps in the transportation of glucose from the bloodstream to the various body cells where it serves as energy.
Type 2 diabetes makes the body resistant to insulin; hence, the body will no longer be using the hormone efficiently. As a result of this condition, the pancreas will be forced to work harder to produce more insulin. In the cause of giving the pancreas "strenuous" work to produce more insulin will cause damage to it in the long run, and this will eventually lead to a situation whereby the pancreas will not be able to produce any insulin going further.
A situation where the body does not produce enough insulin or if the insulin produced is not efficiently used leads to the build-up of glucose in the bloodstream. This situation invariably leaves the body cells famished of energy.
Chapter 3: Medications for Type 2 Diabetes
As mentioned earlier, the major factor of Type 2 diabetes is the inability of the body to use the insulin that is being produced by the body. Since the body can't make enough insulin to keep the blood sugar levels normal, the major aim of taking medication is to "assist" the body to make use of its insulin in a more efficient way or better still to get rid of the presence of extra sugar in the blood. For the treatment of Type 2 diabetes, an infected person is mostly given oral drugs and a few times injections. Although, there are some people with Type 2 diabetes that would need to take insulin as part of their medications.
The following are the most common medications prescribed for a patient infected with Type 2 diabetes.
Biguanides
Biguanides help to decrease the quantity of sugar the liver produces. They also help to reduce the amount of sugar absorbed by the intestines, thereby causing the body to be sensitive to insulin, which helps in the absorption of glucose from the muscles.
There are several types of biguanides, but the most common biguanide used by a Type 2 diabetes patient is metformin (Metformin Hydrochloride ER, Riomet, Glucophage, fortamet, and Glumetza).
Metformin can also be combined with some other drugs for Type 2 diabetes. You can find the combination of metformin with other drugs in the following medications:
metformin-glipizide
metformin-pioglitazone (Actoplus)
metformin-rosiglitazone (Avandamet)
metformin-glyburide (Glucovance)
metformin-canagliflozin (Invokamet)
metformin-sitagliptin (Janumet)
metformin-linagliptin (Jentadueto)
metformin-alogliptin (Kazano)
metformin-saxagliptin (Kombiglyze XR)
metformin-repaglinide (PrandiMet)
metformin-empagliflozin (Synjardy)
metformin-dapagliflozin (Xigduo XR)
Thiazolidinediones
The major work of thiazolidinediones in Type 2 diabetes patient is to decrease the glucose level in the liver. Some of its options are given below:
pioglitazone (Actos)
rosiglitazone (Avandia)
rosiglitazone-metformin (Amaryl M)
rosiglitazone-glimepiride (Avandaryl)
pioglitazone-metformin (Actoplus Met, Actoplus Met XR)
pioglitazone-glimepiride (Duetact)
pioglitazone-alogliptin (Oseni)
Alpha-glucosidase inhibitors
Alpha-glucosidase inhibitors are the medication the body needs to break down table sugars and starchy foods as it helps to lower the body's blood sugar levels.
Below are two common Alpha-glucosidase inhibitors that should be taken before meals to get the best result. The two drugs are:
miglitol (Glyset)
acarbose (Precose)
Dipeptidyl peptidase-4 (DPP-4) inhibitors
DPP-4 inhibitors are recommended for use by Type 2 diabetes patients as it helps the body to continue making insulin. These inhibitors help to reduce blood sugar without causing low blood sugar (hypoglycemia).
The inhibitors are very efficient as they help to reduce the "strenuous" work done by the pancreas of a Type 2 diabetes patients in making insulin. Below are some of these drugs:
alogliptin (Nesina)
alogliptin-pioglitazone (Oseni)
alogliptin-metformin (Kazano)
saxagliptin (Onglyza)
sitagliptin (Januvia)
saxagliptin-metformin (Kombiglyze XR)
sitagliptin and simvastatin (Juvisync)
sitagliptin-metformin (Janumet and Janumet XR)
linagliptin (Tradjenta)
linagliptin-metformin (Jentadueto)
linagliptin-empagliflozin (Glyxambil)
Meglitinides
Meglitinides are used to make the body release insulin. However, the downside of this medication is that they tend to lower the blood sugar level too much. Hence, the drugs are not prescribed for all diabetes Type 2 patients.
These drugs include:
repaglinide (Prandin)
nateglinide (Starlix)
repaglinide-metformin (Prandimet)
Glucagon-like peptide-1 receptor agonists (GLP-1 receptor agonists)
These drugs help to increase the quantity of insulin the body uses and also B-cell growth. The drugs also help to decrease appetite and the amount of glucagon used by the body. Another feature of these drugs is that they reduce the rate of stomach emptying. All these features are essential for people living with diabetes; that's why the drug is recommended for use. The drugs are similar to incretin (a natural hormone).
There are cases whereby some well-known medical conditions such as chronic kidney disease, heart failure, or atherosclerotic cardiovascular disease may overshadow the diabetes condition. In such cases, the American Diabetes Association (ADA) approves some GLP-1 receptor agonists to be included in an antihyperglycemic treatment regime.
The drugs are listed below:
exenatide (Byetta)
liraglutide (Victoza)
albiglutide (Tanzeum)
semaglutide (Ozempic)
exenatide extended-release (Bydureon)
dulaglutide (Trulicity)
Sulfonylureas
Sulfonylureas are one of the oldest diabetes drugs that are still very efficient until today. The drugs work by stimulating the pancreas, and it is always aided by the beta cells. The stimulation of the pancreas causes the body to produce more insulin.
The drugs are listed below:
glimepiride (Amaryl)
glimepiride-rosiglitazone (Avandaryl)
glimepiride-pioglitazone (Duetact)
glipizide (Glucotrol)
gliclazide
glipizide-metformin (metaglip)
glyburide-metformin (Glucovance)
glyburide (DiaBeta, Micronase, Glynase)
tolazamide (Tolinase)
chlorpropamide (Diabinese)
tolbutamise (Orinase, Tol-Tab)
Sodium-glucose transporter (SGLT) 2 inhibitors
Sodium-glucose transporter (SGLT) 2 inhibitors work by making sure the kidney does not hold unto glucose. In place of that, the body can get rid of the glucose through urine.
There are cases whereby some well-known medical conditions such as chronic kidney disease, heart failure, or atherosclerotic cardiovascular disease may overshadow the diabetes condition. In such cases, the ADA approves SGLT2 inhibitors as a substantive treatment choice.
The drugs are below:
dapagliflozin-metformin (Xigduo XR)
dapagliflozin (Farxiga)
canagliflozin-metformin (Invokamet)
canagliflozin (Invokana)
empagliflozin-linagliptin (Glyxambi)
empagliflozin (Jardiance)
empagliflozin-metformin (Synjardy)
ertugliflozin (Steglatro)
It is very frustrating using these drugs daily, right? That is why we need something else to keep the blood sugar low without the drugs. Keep reading!
Chapter 4: Factors of Risk for Type 2 Diabetes
The exact cause of Type 2 diabetes might not be fully understood, but some factors can put you at risk of contracting it. Some of these factors are out of your control, while some of them can still be controlled.
Below are the factors you cannot change:
type 2 diabetes can be developed at any age, but the risk increases as you get older. Upward of 45 years of age, the risk of developing the disease is particularly high.
The risk of developing the disease is much more if you have a sister, brother, or parent who infected with type 2 diabetes.
Women with a condition called polycystic ovarian syndrome (PCOS) have an increased risk of developing type 2 diabetes
Asian-Americans, Hispanic-Americans, Pacific Islanders, African-Americans, and Native Americans (Alaska Natives and American Indians) have a higher risk of developing type 2 diabetes than Caucasians.
Below are the factors you can change:
living a sedentary lifestyle — a lifestyle involving little or no physical activity increases the risk of developing type 2 diabetes. Engaging in regular exercises helps in using glucose, which in turn helps the body cells to give a better response to insulin.
If you are overweight, it means you have more fatty tissue, and this invariably makes your body cells resistant to insulin. Having extra fat in the abdomen increases your risk of developing the disease than having extra fat in the thighs and hips.
Eating too much junk foods or unnecessary overfeeding causes havoc on the blood glucose level.
Note that you can also be at risk of developing type 2 diabetes if you've had prediabetes or gestational diabetes, these two conditions are caused by increase glucose levels.
Some proven tips in preventing type 2 diabetes.
The fact is that; there is almost nothing you can do to prevent the development of type 2 diabetes. Since there is nothing you can do about your age increasing, your ethnic group and your genetics.
Nevertheless, a few tweaks in lifestyle can help you to delay or even prevent the start of type 2 diabetes, even though you have diabetes risk factors like prediabetes.
Exercise
As mentioned earlier, type 2 diabetes is associated with sedimentary lifestyle. Hence, to prevent yourself from developing the disease, make it a habitual routine to have at least 30 minutes of aerobic exercise daily. Coupled with extra movement before the end of the day, you have the chance of improving your overall health.
Diet
Refined carbohydrates and sugar in your diet should be replaced by carbohydrates, low glycemic whole grains, and fiber. Source for protein from fish, poultry, or lean meat. You should also source for heart-healthy omega-3 fatty acids from polyunsaturated fats, monounsaturated fats, and certain kinds of fish. Also, take dairy products that are low in fat.
Note that, it is not always about what you eat alone, but also the quantity that is eaten matters. Hence, be mindful of your portion sizes and try to eat your meals at about the same time daily.
The diet will be looked at exclusively in next chapters.
Weight management
You have higher tendency of developing type 2 diabetes if you are overweight. By eating healthy food, balanced diet and getting exercises daily will help you to keep your weight under control. If you are not able to lose weight with this method, you can talk to your doctor and get recommendations on how you can lose weight safely.
Chapter 5: Complications Related with Type 2 Diabetes
In general, type 2 diabetes can be successfully managed. Improper management of the disease can affect the whole body organs leading to serious complications, some of which are:
hearing impairment
cardiovascular diseases like narrowing of the arteries, high blood pressure, heart attack, angina, and stroke.
poor circulation to the feet, this makes it very difficult for the feet to heal in case you have a cut or injury which can lead to loss of the foot or leg.
skin problems; fungal or bacterial infections.
retinal damage —also known as retinopathy, and eye damage which causes glaucoma, deteriorating vision, and cataracts.
nerve damage — also known as neuropathy which causes numbness or loss of sensation, and also causes digestive issues such as diarrhea, vomiting, and constipation.
possible kidney failure and kidney damage of both men and women with the disease
Hyperglycemia
Hyperglycemia occurs when the blood sugar level is high. The main symptoms of this condition are frequent urination and increased thirst. Daily exercise can help in lowering the blood glucose level.
Hypoglycemia
Hypoglycemia occurs when the blood sugar level is low. The main symptoms of this condition are dizziness, shakiness, and difficulty speaking. The easiest way to remedy this condition is by a "quick-fix" food or beverage like soft drink, fruit juice, or a hard candy.
Complications most prevalent during and after pregnancy
It is pertinent to monitor your condition efficiently if you have type 2 diabetes while pregnant, this is so because diabetes that is poorly managed can cause one or all of the following:
complicated pregnancy, child labor, and delivery
harm to the baby's developing body organs
cause the baby to gain a lot of weight.
It can also increase the baby's risk of developing diabetes in their lifetime.
Chapter 6: Reversing type 2 diabetes
As mentioned earlier, there is no cure for type 2 diabetes, but it can be reduced to a certain level of discarding the medications and hence, living with none of its symptoms for several months or years. Although, being without symptoms for a long time does not necessarily mean an individual has been cured of the disease but it shows the blood sugar level is in a healthy range. Note that there is always a high probability that the symptoms will return, but there are some people that can go for years without having trouble controlling their glucose level and every other complication that come with type 2 diabetes.
Now the question is: How can type 2 diabetes be reversed?
The key to reversing type 2 diabetes is weight loss. Shedding a considerable pounds of weight is not only effective in managing diabetes but it can also help to live diabetes-free. This will most likely be effective if you've only had type 2 diabetes for few years and not on insulin.
Low-Calorie Diet
Working with a professional prescription and keeping track of the calories intake consecutively for a period of 6 months to one year can help reverse diabetes. Success in this method mostly depend on the number of years you've had the disease. Hence, it is pertinent to start the weight loss plan on reversing type 2 diabetes as soon as you have been diagnosed of the disease.
If you go for blood sugar test and you are diagnosed with type 2 diabetes, instead of going through life style changes and managing the symptoms of this disease with medication, it is better to start the process of reversing this condition early on since the reversal rate is high when diagnosed early.
Exercise
Having a modest low-calorie diet coupled with exercise in burning calories is very effective in reversing type 2 diabetes. Following the low-calorie and exercise plan with the required medication can help you to reach near-normal blood sugar level. Note that, weight loss is really the determining factor here, while exercise can help you to achieve this reversal is because of the change in diet.
Therapeutic fasting
While fasting can be efficient in losing weight, it is not a treatment of type 2 diabetes. Therapeutic fasting — having no food and drink with calories for a specified period of time, can help you reverse type 2 diabetes. One effective way of doing this is to fast three times in a week, eating only dinner on the day fasted and eating only lunch and dinner on the day you didn't fast making sure the food is low-calorie diet. If this fasting plan is followed religiously for 2-3 months, then you will successfully shed 20- 25 pounds and consequently able to bring your blood sugar level to near normal.
Bariatric Surgery
This type of surgery is used to change the stomach and the digestive system so as to limit how much can be eaten with the purpose of losing weight. There is a theory that this surgery when conducted affects the hormones in the gut to help the body control blood glucose. In other words, the surgery can help in reversing type 2 diabetes.
Note that, you can only consider the option of Bariatric surgery if you have a BMI upward of 35 and it works best for people that have developed type 2 diabetes not more than 5 years and aren't on insulin. You might need to talk to your doctor about it first if you are obese since it is surgery and there are lots of serious risks involved.
In general, most people who have undergone the surgery are able to reverse their type 2 diabetes.
Taking drugs is not easy for a lot of people as it is very frustrating when faced with the reality of having to swallow it for the rest of your life or injecting insulin forever.
Having looked at some of the ways to reverse type 2 diabetes above, in the next chapters, I will be introducing the top foods to cushion the rate of this healthy blood sugar which will result into non-use of drugs forever if practiced "religiously".
In the next chapter, I will be listing the top foods to avoid totally in other to keep the blood sugar healthy.
Chapter 7: Top 10 foods that worsen type 2 diabetes
It is important to avoid foods that spike blood sugar level when you have been diagnosed with diabetes to avoid complications. Avoiding refined carbohydrates, fried foods, saturated fat etc. is very important in keeping your diabetes complications to the minimum. Also, avoiding weight gain is compulsory as I've already stressed in the previous chapters the importance of weight loss to managing type 2 diabetes and totally reversing it.
Therefore, the following 10 foods in no particular order must be avoided as much as possible.
Dried Fruit
The dehydration of dried fruit removes water which makes it easier to eat and even though it contains fiber and many other nutrients, it usually results into increase in blood sugar level which will be detrimental to you. Hence, avoid dried fruits and keep to whole fruits which are high in fiber and which cause a lower rise in blood sugar. But always take these whole fruits only when your blood sugar is not already at its peak.
Full-Fat Dairy
Eating saturated fats causes insulin resistance hence, you must avoid the urge to full-fat dairy products that are made from whole milk such as full-fat yogurt, cream chase, cream, ice cream, and other full-fat cheeses. You can substitute these full-fat dairy with fat-free or reduced-fat dairy products instead.
Sweets and Soda
Foods that are produced mainly from processed sugar such as candy, desserts, and soda are mostly low-quality carbohydrates. These foods have no nutritional value, can lead to weight problems and also cause spike in blood sugar level. Instead of taking sweets and soda, you can replace them with delicious fruits like berries, oranges, apples, or pears, they have plenty of fiber that help slow down how glucose is being absorbed in the body. It is important to note that even though it is recommended to eat these fruits, the time of eating it is very important. Eating the fruits 2 hours after taking a meal when the blood sugar is at its peak is not advisable as it will raise the blood sugar level more — counterproductive. Hence, the fruits must only be taken when the body has returned to normal range.
Baked Foods and Packaged Snacks
Baked foods and packaged snacks like pretzels, cookies, chips, doughnuts, crackers and snack cakes contain unhealthy trans fats. Trans fats decreases your "good" (HDL) cholesterol and increases your "bad" (LDL) cholesterol, thereby increasing risk of developing heart disease; this makes trans fats dangerous since people with type 2 diabetes are already at an increased risk of developing heart disease. Therefore, trans fats is not good at all for people living with type 2 diabetes. Make sure to check food labels and if you found any food containing trans fats whatsoever, avoid buying or consuming those foods. Check foods ingredients too if it does not include hydrogenated oils — another major source of trans fats. You can replace trans fats with healthy fats such as fatty fish, salmon, nuts, avocado, canola and olive oils.
Alcohol
Alcohol interferes with the blood sugar hence; you will want to consult with your doctor before adding that alcohol to your meals. The ADA advises that if you must drink alcohol then you need to keep it in moderation. By moderation, it means a woman must not have more than one serving per day and a man not more than two. A serving is measured as 12 ounces (oz.) of beer, 5 oz. of wine, or 1.5 oz. of distilled liquor. Avoid sweet wines such as prosecco and "foofy" umbrella drinks that contains a lot of sugar.
Sweeteners
You need to avoid sweeteners that spike your blood sugar. Honey, a "natural" sweetener is no exception in this case as a lot of people usually have the notion that it is okay to take honey. Mind you, the body does not differentiate between sugars; as a result of this, natural honey can still cause a spike in the blood sugar. You just need to adapt to enjoying food for its natural flavors and cut your intake of added sugar.
White Carbs
Low-quality carb like refined starches such as white rice and any other food made from white flour including pasta and white bread act like sugar once digested by the body, hence, increasing your glucose level. It is advised to replace white carbs with whole grains like wild or brown rice, oatmeal, barley, whole-grain breads, high-fiber cereals as they are break down by the body more slowly and have low effect on the blood sugar.
Fruit Juice
If you have been diagnosed with type 2 diabetes, you should avoid drinking juice, anything fruit juice should be avoided 100% of time. Fruit juice have high concentrated amount of fruit sugars which cause spike in the blood sugar level. You can consider eating fiber-rich whole fruits as it is a healthy carbohydrate for people leaving with type 2 diabetes. Furthermore, if you need to take a refreshing drink you can drink flavored seltzer which has a spritz of lime or lemon. Soaking mint and cucumber inside water to drink is also welcome.
Fatty Cuts of Meat
You should avoid high-fat cuts of meat like bologna, regular ground beef, sausage, hot dogs, ribs, and bacon because they contain saturated fats like full-fat dairy. It should be noted that saturated fats in meats raises cholesterol level and causes inflammation in the body which puts people with type 2 diabetes at greater risk of developing heart disease. Instead of eating fatty cuts of meat, you can replace it with lean protein such as turkey and skinless chicken, shellfish and fish, lean beef, pork tenderloin.
Fried Foods
Fired foods like potato chips, fried chicken, and French fries should be avoided at all cost. Fried foods are known to soak up lots of oil which will give extra calories to your body when eaten. Fried foods spike blood sugar and will also raise it high for a long time since they are not being digested easily by the body. Also, some fried foods are deep-fried from hydrogenated oils which contains a lot of trans fats. You can substitute frying for baking, grilling and roasting, this will help to avoid the fat and calories which will be better for your health in the long run.
Chapter 8: Top 10 foods that help to reduce blood sugar
The best way to check the excesses of blood sugar after being diagnosed of type 2 diabetes is to eat healthful diet daily. Foods that are slowly absorbed by the body are the best because they don't cause spike or dip in blood sugar level.
Glycemic index (GI) helps to measure the effects of various foods on the blood sugar level. Therefore, if you have been diagnosed of type 2 diabetes, then you should consider feeding on foods with low or medium GI.
Below are some of the foods that have low to medium GI and can be eaten by people with type 2 diabetes.
Legumes
Legumes such as peas, beans, lentils, chickpeas are good foods to be consumed if you have type 2 diabetes since each of them have a very low GI score.
Legumes have beneficial nutrients such as complex carbohydrates, fiber, and protein that help the body to maintain healthy blood sugar. Eating diet rich in legumes also help to improve glycemic control and help in lowering coronary heart disease in people living with type 2 diabetes.
Legumes products that are made up of simple starches and added sugars should be avoided, examples are marinades, syrups, sauces etc. It is necessary legumes products like this are avoided since their GI score has increased with the addition.
Nuts
Nuts have low GI score and are also very rich in dietary fiber. Most nuts contain high levels of unsaturated fatty acids, plant proteins, and other nutrients like phytochemicals (flavonoids), antioxidant vitamins, and minerals (potassium and magnesium).
It is best to eat nuts when whole and unprocessed. Nuts which have flavorings or coatings have higher GI scores than what we have in plain nuts.
Garlic
Garlic has always been a popular ingredient added in traditional medicines for treating diabetes and other medical conditions. The compounds found in garlic can help to improve insulin secretion and sensitivity, thereby reducing blood sugar level.
Garlic can be eaten raw, use to cook meals, or added to salads.
Sweet potatoes and yam
Yams and sweet potatoes have low GI unlike regular potatoes. Sweet potatoes are very rich in vitamin A, Vitamin C and fiber. Anthocyanin present in sweet potatoes increases its health benefit. Sweet potatoes and yams can be substituted in a variety of dishes like white potato, fries, and casseroles.
Turmeric
Turmeric is very potent in treating several health conditions which type 2 diabetes is one of such conditions. It has an anti-inflammatory and antioxidant effects that is effective in managing the blood sugar level of people with type 2 diabetes. Furthermore, turmeric is low-carb which makes its consumption effective in reducing blood sugar over time.
Oat bran and Oatmeal
The GI score of oats is lower than 55 which makes it almost impossible to cause a dip or spike in the blood sugar level.
Oats are said to compose of B-glucans which can help to; improve insulin sensitivity, reduce blood lipids, reduce insulin and glucose responses after taking a meal, and also help to maintain a low glycemic index (GI).
Although glucose helps to reduce blood sugar level in type 2 diabetes but, its consumption should be limited as it contains up to 28 grams of carbohydrates.
Eggs
Eggs are low-carbs food with low GI. Hence, they are usually recommended for people with type 2 diabetes.
Although ADA recommends that people with diabetes should not eat more than 300 milligrams (mg) of cholesterol daily and eggs are roughly said to contain up to 200 mg of cholesterol, but it has been shown that cholesterol in foods can barely have an impact on the body overall cholesterol level.
Regular consumption of eggs would help to lower the blood glucose and if at least one egg is consumed daily it can help to reverse type 2 diabetes effectively while maintaining other health guidelines.
Vegetables
The healthy vegetables for people with type 2 diabetes to consume are the ones rich in fiber but low in GI.
Vegetables which are high in fiber includes beets, carrots, artichoke, split peas, broccoli, avocados, and artichoke.
While vegetables that are low in GI includes asparagus, lettuce, peppers, snow peas, cauliflower, eggplant, green beans, celery, spinach.
It should be noted from above that there are some vegetables in the list that belongs to both classes of vegetable, i.e., both high fiber and low GI.
Coconut Oil
Coconut oil has medium chain fatty acids which can help fight insulin resistance and prevent insulin — both are which are responsible for type 2 diabetes.
Note that coconut oil contains saturated fat which can harm people with type 2 diabetes, hence, if you are able to get safflower oil or olive oil, it would have more health benefit than coconut oil.
Cinnamon
Cinnamon has many health benefits part of which is lowering blood sugar and consequently manage type 2 diabetes.
Cinnamon can help to maintain the blood sugar in the body after meal by slowing down the rate at which the food is emptied from the stomach.
It is also very potent in reducing the risk of heart disease in people with type 2 diabetes.
Reducing blood sugar is not an arduous task but self-discipline must be observed with due diligence. If you don't consume foods that have been earmarked as "red flag" for people with type 2 diabetes (these are foods that can worsen type 2 diabetes discussed in the previous chapter), you can maintain a low blood sugar level and even reverse the condition totally with time.
Portion sizes and time of eating food daily should be strictly adhered to if you want to have a positive impact on your diabetes status with time.
Following this simple practice would have a positive impact on your health within 30 days. Don't forget to keep record of your sugar level before you get started with the teachings in this book and check back in 30 days to measure your progress level. I can assure you, you are on the path to making yourself free of the disease!
About The Author
After losing my dad to the cold hands of death due to the complications of diabetes in 2012, I have vow to unravel the mystery behind diabetes and every other deadly disease cutting short the lives of human. I'm a researcher with passion for finding the best practices for people living with one ailment or another. I understand the pain of living with the complications of this disease with no end in sight. After completing my college degree, I went fully into the research of these diseases as I need to help people battling with any form of complications and help humanity at large. This is the first of many of my books that I will be doling out. I believe with diligence, we will be able to defeat these diseases and get back the life we desire!
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