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Eating for Type 2 Diabetes!

Did you know that November is National Diabetes Awareness Month? Do you know what diabetes means? #diabetes #type2diabetes #eatingfordiabetes


Type 1 Diabetes: most often referred to as juvenile diabetes or early onset diabetes or insulin dependent. Type 1 occurs when the pancreas stops releasing insulin. Treatment is a healthy diet and insulin injections.

Type 2 Diabetes: most often referred to as late onset or non-insulin dependent. The pancreas still produces but may not be as much as the body requires, or the body’s cells are not able to use insulin properly (insulin resistance). Treatment includes healthy eating and possible insulin therapy.


What is insulin:

  • A hormone released by the pancreas.

  • Eat and your pancreas releases insulin.

  • Insulin is released in response to glucose, amino acids, and fats.

  • Excessive glucose causes metabolism to shift.

  • Fat breakdown slows.

  • Synthesis of NEW fat cells begins.

  • Insulin redirects excess glucose into fat cells and triggers synthesis of fat (adipogenesis).


Insulin acts like a key to unlock the cells. Glucose then flows into the cells.

Eating for Type 2 Diabetes

Carbohydrates

  • Avoid refined carbohydrates that are void of fiber and nutrients.

  • Enjoy complex carbohydrates (vegetables, legumes, grains).

  • Avoid dried fruit.

  • Enjoy fresh fruit. Fructose does not cause a rapid rise in blood sugar because fructose must be turned to glucose in the liver to be utilized by the body.

o Apples and pears. Limit to 1-2 per day

o Stone fruit (plum, peaches, nectarines, etc.) Limit 1-2 pieces per day

o Dark berries (blueberries, blackberries, raspberries, cherries). Limit to ½ cup per day

o TOTAL FRUIT intake should be limited to 1-2 per day.


Fats

  • Enjoy healthy fats

o Wild or sustainably raise cold water fish

o Avocados, olives

o Extra Virgin Olive Oil (Look for first cold pressed EVOO)

o Coconut oil (contains lauric acid, a powerful anti-inflammatory fat)

o Butter (contains lauric acid, a powerful anti-inflammatory fat)


Protein

  • Small amounts of grass-fed or range fed animals

  • Mercury free fish, shrimp and scallops

  • Pasture raised eggs

  • Vegetarian options: beans, legumes, nuts and seeds


Fiber (50g daily)

  • Water soluble fiber (hemicelluloses, mucilages, gumes, and pectin substances) have the most beneficial effects on blood sugar control.

  • These types of fiber can slow down the digestion and absorption of carbohydrates, thereby preventing rapid rises in blood sugar; increasing the sensitivity of tissues to insulin, thereby preventing the excessive secretion of insulin; and improving the uptake of glucose by the liver and other tissues, thereby preventing a sustained elevation of blood sugar.

  • The majority of fiber in the walls of most plant cells is water soluble. Particularly good sources: legumes (beans), oat bran, nuts, seeds, the seed husks of psyllium, pears, apples, and most vegetables.


Exercise lowers blood glucose levels. Physical activity can lower your blood glucose levels for up to 24 hours or more after your workout. It is important to check blood sugar levels before and after each activity.


  • Aerobic Exercise. 30 minutes walking every day. 10,000 steps/day.

  • Interval Training. Boosts metabolism, burns more calories all day long, and lose more weight by exercising for less time.

  • Strength Training. Helps maintain and build muscle, which can help your overall blood sugar and energy metabolism.

Stay Flexible. Keeping flexible with stretching or yoga prevent injury and pain from other types of activity. 30-60 minutes, twice a week.