According to a report by the Centers for Disease Control and Prevention over 29 million Americans have diabetes which makes up about 9.3 % of the total population.
Of those with diabetes, one in four doesn’t know he or she has it. According to the National Diabetes Statistic Report, 1.7 million people 20 years or older were newly diagnosed with diabetes just in 2012.
The most common form of diabetes is Type 2 Diabetes, which causes the body not to produce insulin properly.
Many diets have been proposed to help with the disease, but studies published by the National Institute Of Health and on Diabetesjourals.org have shown low-carbohydrate diets have proven to be more effective in terms of weight loss among people with Type 2 Diabetes.
In addition, it seems to be effective at maintaining stable blood sugar levels.
The reason for this is pretty simple.
Your body converts carbohydrates into glucose, which raises your blood sugar.
Refined carbohydrates, like white bread or white flour, are processed in your body as refined sugar and they get converted into glucose faster than unrefined carbs like whole grains and fruit.
The later ones are known to slow down the conversion process.
So if you consume lots of carbs, particularly refined carbs, you may produce more glucose than your body needs.
As a result, the extra glucose is later converted into fat.
This is especially dangerous for diabetics, not just because it can cause a spike in blood sugar, but once the body begins converting glucose into fat, the blood sugar can then quickly drop again.
Here are 4 tips to help people with Type 2 Diabetes to stay healthy and maintain better blood sugar while on a low carb diet. Take notes!
1. Calculate Your Carb Intake
According to the CDC, most Americans consume about 50 60 percent of their calories in carbohydrates. This means about 275 grams in carbs for a 2,000-calorie diet.
Try cutting down to 30 40 percent of your calorie intake, so about 125 grams of carbs for a 2,000-calorie diet. This will not only help keep the fat off, but will keep the blood sugar from dropping.
2. Choose Carbohydrates Wisely
Stay away from refined carbohydrates, as they will cause your body to produce more glucose quickly than it has insulin to keep up with it.
That extra glucose will become fat. So skip the pasta, and focus instead on fiber-rich fruits and vegetables, like blackberries or leafy greens.
Also, choose whole grains! They contain important minerals like selenium, potassium, and magnesium.
Avoid refined sugar as much as possible. Replace that delicious candy bar with some equally delicious raw almonds. Ok, maybe they’re not delicious in exactly the same way but so much healthier in the long run.
3. Eat Lots Of Low Fat High Protein Foods
Go to bean town. That means all kinds of beans navy, black, pinto, lentils, all are high in protein and low in fat.
Tofu is an excellent choice, as are all lean meats, like chicken and fish. Salmon is a particularly good choice because it also contains high levels of good omega3 fats.
The best? These choices don’t contain any carbs. Nuts make a great high protein snack and they’re extra healthy as they contain rich omega3 fats.
You can also try dairy and yogurt as good protein options.
While not technically a food choice, exercise is extremely important for any diet to work and for you to maintain a healthy body.
Studies have shown that sedentary lifestyles can actually worsen diabetes, as well as heart disease, and weight gain, which only makes it worse.
Exercise helps you lose weight, relieve anxiety, and speed up your metabolism. All of which will help you keep the fat off and keep the blood sugar stable.
Exercise is also a great energy booster. Even moderate exercise like regular walking is one of the best things you can do to maintain a healthy diet and better energy levels.
The best way to keep type 2 diabetes away from us is to eat healthily, exercise as much as you can, sleep, and be mindful of your eating habits.