Nearly 75 percent of world diabetic patients are diagnosed with type2 diabetes. As you know, obesity in individuals who have a diabetesfamily history is more likely to develop type2 diabetes. Unfortunately, the modern medical science also fails to design an effective treatment. Still, some medications are available to go with for type2 diabetes, most of them are seen as a short-term regulator of type2 diabetes.
So, it’s better to switch to another apt treatment option. When you look around for a better alternative for type2 diabetes medications, lifestyle change is the primary recognized option to reverse type2 diabetes.
The lifestyle changes aggravated with the healthy diet and regular exercise are the more effective option for controlling type2 diabetes. Thus, you have to understand the two prime components first.
How to plan a diabetes diet
There is no any special food for diabetes patients. So, the diabetes diet plan aims to reduce the calorie intake and regulate your blood glucose level. Carbohydrate is the culprit behind the increased blood glucose level as they carry a lot of calories. So, you better avoid carbohydrate-rich foods in your daily diet.
These are some foods which are rich in carbohydrate.
- White rice
- Shredded Wheat
- White bread
- Sweet potatoes
Of course, there are some of your favorite items. Yes, by the means of a healthy life you should avoid them. Since the carbs are a source of energy; you need some of those to stay healthy. After you ignored your traditional carbohydrate-rich foods, where to get the energy source?
Surely, there are some healthy carbohydrates which can be used as an energy source at the same time employ as antioxidants. Hence, its better you find some healthy carbohydrates from the following sources.
Fruits with low carbohydrates
- Olives green
Find more fruits with containing the scale of carbohydrates on carbohydrate chart and counter and there are some vegetables with low carbs can help you in the process. And another portion of a diabetes diet is fiber-rich food. The fiber-rich foods are safe to your heart and help in controlling your blood glucose level.
By the way, fishes are unavoidable so, add some oily fishes to your diet at least twice a week. Tuna, cod, and halibut are some example of heart-healthy fish which have low saturated fat. Despite the fact that, eating fried fish may push you in dangerousness for heart diseases. Yet, salmon and mackerel are good fishes to lower your blood fat as those have Omega 3 fatty acids.
By now, you have understood your daily diet and there is another part of the type2 diabetes control is regular exercise. When it comes to exercise to keep your diabetes under control, whatever you do, consistent is very important. Some experts recommend at least 150minutes of exercise per week. In fact, in this swift world, you are unable to spend that much of time for exercise. When it seems little hard at the beginning do not give it up, just start slowly and build it up as a routine. Exercises are not hard as winning a marathon. Divide the time into 30 minutes per day and do it yourself as like, 15 minutes in the morning for stretching and aerobics. Another 15 minutes in lunch break/ in evening for walking. So you are above the minimum level of 150 minutes per week. Yes, you’ve burnt some fat, lost weight, built up muscle and controlled your diabetes. This should be the goal you set to maintain a long-term motivation.