About Sister's Reader: Patricia Harris created a blog called called http://www.diabeticmenus.org/. Diabetics Menus Blog is her personal hobby web log devoted to tips to eat healthy to avoid and manage diabetes. Get to know Patricia a little more at her About Me Section of her blog.
Diabetes type 2 is the most common kind of diabetes. An incredible number of Americans are identified as having type 2 diabetes, and much more are unsuspecting they may be at high risk. Some groups have a higher risk for developing type 2 diabetes than others.
Type 2 diabetes is much more common in African Americans, Latinos, Native Americans, and Asian Americans, Native Hawaiians along with Pacific Islanders, as well as the older population.
In type 2 diabetes, either the body doesn't produce enough insulin or the cells ignore the insulin. Insulin is critical for your body to use glucose for energy. Once you eat food, the body breaks down all of the sugars and starches into glucose, that's the basic fuel for your cells in the body. Insulin takes the sugar from blood into your cells. When glucose generates inside the blood rather than going into cells, it can lead to diabetes complications.
You may have the power to increase and protect your health. With proper nutrition and exercise and by making good lifestyle choices (like not smoking), you possibly can feel better, stronger, and healthier, and can reduce your risk of diseases including cancer, diabetes, heart disease and heart stroke.
What is a Healthy Weight?
There's a great way to find out in case your current weight puts you at risk for developing serious diseases. Go to www.diabetes.org/bmi and take the Body Mass Index (BMI) test. The final results can help you decide if you need to stress about your weight.
Better You Eat, Better You experience
Here are some basic guidelines to help you and your family make healthier food decisions.
* Eat many vegetables and fruits.
* Choose wholegrain foods over processed grain products. Try brown rice instead of white. Substitute wheat grains bread for white.
* Eat fish 2 to 3 times per week.
* Select leaner cuts of meat like those that end in "loin."
* Remove the skin from poultry and turkey.
* Eat non-fat dairy
* Drink water and low calories non-carbonated liquids.
* Use liquid oils for cooking instead of solid fats.
* Cut back on high calorie snacks like chips, cookies, cakes, and regular ice cream. Find baked chips and reduced calorie snacks. Or have some fruit instead.
* Be careful about your serving sizes. Even an excessive amount of "healthy" food could potentially cause weight gain.
* Compare labels of similar foods, then pick the one with smaller amounts of saturated fat, cholesterol and sodium.
* Adults should eat under 2400 mg. of sodium everyday. If you have high blood pressure, you might want to aim for even less.
* Try adding seasonings in your cooking to replace salt for enhancing flavor.
A Little Physical activity goes far
Anything that gets you up and moving is designed for you. Here's what it might do:
* Reduce your risk of developing diabetes type 2
* Reduce your risk of heart disease and stroke Lower hypertension and cholesterol
* Reduce blood glucose (sugar) levels if you have diabetes, which could lower your risk of developing diabetes-related complications
* Reduce tension * Help you slim down
* Provide you with more energy
* Help you sleep better
* Build stronger bones and muscle mass
You do not need to visit a gym, play sports or use fancy equipment.
Certainly, you need to talk to your physician before beginning any exercise program.
If you have Diabetes:
Maintaining a healthy diet and staying active are a lot more important when you've got diabetes.
Well-balanced meals might help keep your glucose (sugar) level as nearly normal as it can be.
Being active also helps you decrease your blood glucose. If you increase your physical activity levels, you may be able to
take less insulin or diabetes pills. In case you are very inactive, have heart disease or simply a history of foot ulcers, talk to your doctor about safe exercise available for you.
Check your blood glucose before exercising. If it's under 100 mg/dl, eat some fruit, crackers or have a glass of milk or juice.
Check it again after exercising to know how your blood glucose responds to workout. Bring a snack if you'll be active for a few hour.
~ Patricia Harris
Note from Sister Vegetarian: Although Sister Vegetarian's blog focuses on a vegetarian and vegan lifestyle, Sister's main concern is that whether or not you are a vegetarian an incorporation of fresh vegetables and fruits into your diet is paramount to a healthy body, mind, spirit, and lifestyle. Thank you Patricia for a great article on diabetes. Your article will change positively many diabetics, those who know diabetics, and those who may have been on the verge of developing diabetes due to eating habits.