Tuesday, November 25, 2014
Eat Low Glycemic Food and Prevent Type 2 Diabetes
World Health Organization said that there is an emerging global epidemic of diabetes due to rapid increases of overweight and obese people and because of physical inactivity. WHO also said that deaths that is caused by diabetes are expected to increase by more than 50% in the next 10 years. Most notably, they are projected to increase by over 80% in upper-middle income countries like the US and Europe.
Type 1 diabetes is descibe as a lack of insulin production, while type 2 diabetes is caused by the body's ineffective use of insulin. Type 2 diabetes is much more common than type 1 diabetes, and accounts for around 90% of all diabetes worldwide. Type 1 diabetes cannot be revesed it is from the genes, while Type 2 diabetes can be prevented and it is caused by lifestyle. Sugary drinks, sweet food, red meat, fatty foods, processed sugars, a diet high in refined carbohydrates, physical inactivity, and poor weight management will lead to Type 2 diabetes.
You don't need to avoid all carbs, you can manage your diet properly. Eating high fiber low-glycemic fruits, vegetables, nuts, and legumes will decelerate the release of sugar into your bloodstream. This will help you slow down the glycemic response and help you prevent developing Type 2 diabetes.
Meat can raise blood sugar levels, which is why vegetable diet is the best choice but if you are having a hard time not eating meat then eat white meat fish or chicken (without skin) the size of a matchbox and crowd it with greens like kale, Swiss chard, spinach, romaine, Broccoli, Cauliflower, Artichokes, Celery etc.
Sample menu for low GI diet (~1500kcal)
Breakfast 7:00 AM - 3 slices of whole grain bread, baked beans, Coffee or tea with 1/2 cup low-fat milk and 1 tsp sugar,
Morning Snack - medium size 1 peice apple
Lunch 12:30 PM - 1 and 1/2 cup noodles, chicken/fish (1 match box size), medium egg, 1 cup green vegetables salad, one Orange.
Afternoon snack 4:00 PM - 3 oatmeal biscuits or high calcium cream crackers, 1 personal size Low-fat yoghurt
Dinner 8:00 PM - 1 cup Brown Rice, baked chicken/fish 1 piece (matchbox size). Or, 1 cup spaghetti with meat sauce. 1 cup salad (lettuce, cucumber, tomato, chick peas, peas, beans and lemon juice).