Many people believe that once they develop diabetes, they will have the disease for the rest of their lives. This is unfortunately true for those with Type 1 diabetes. This is an autoimmune disease where the body is unable to produce insulin, meaning that a type 1 diabetic will need insulin for life or until a cure is discovered. However, roughly 95% of those that have diabetes have type 2, which is reversible.
The key to success in reducing insulin dependency for those with type 2 diabetes is losing weight. While genetics and family history contribute to the development of diabetes, there is a strong correlation between being overweight or obese and having the disease. It’s also easier to manage blood sugar levels when you aren’t overweight. During the creation of our diabetes guide, my team saw people repeatedly ask this question, “What special diabetic foods should people with diabetes eat?” We don’t know why some believe that people with diabetes need to eat special foods; this is absolutely false!
People with diabetes should eat a healthy, balanced diet that helps to promote weight loss. This diet should be rich in whole grains, fruits, vegetables, and lean proteins. The diet should also avoid fried and fatty foods that are high in salt and sugar. Do you see any special diabetic foods in this diet? In fact, anyone who wants to lose weight and get into shape should follow a diet like this. If you have type 2 diabetes and are willing to put in the hard work to shed your extra weight and reverse insulin dependency, you need to follow this diet very strictly. A diet like this will also help with managing blood sugar levels and slowly reduce the amount of insulin you’ll need to give yourself.
To help facilitate weight loss, try including a variety of power foods in your diet. Power foods are those that contain the highest amount of nutrients and the least amount of calories. Most of these foods are relatively easy to include in a diet and are an easy substitute for the snacks you already eat. A few of these power foods that the Cleveland Clinic lists include:
- Apples
- Berries
- Bananas
- Salmon
- Tuna
- Carrots
- Tomatoes
- Garlic
- Onion
Eating a healthy diet is essential to weight loss, but many people forget to include exercise as part of their lifestyle change. A lot of people believe that doing cardio is the best way to promote weight loss, and this is only partially true. You should also include weight lifting as part of your exercise routine. Building muscle helps raise your metabolism for a longer period of time than with only cardio. Even a light weight lifting session along with cardio will help you shed the excess weight faster. By following a healthy diet and exercise program, a type 2 diabetic can shed their excess weight and reduce or eliminate their dependency on insulin.
Bio: Adam Bruk is an online marketing specialist at socks4life.com. When he isn’t busy at work analyzing retail trends in diabetic socks, he enjoys golfing, traveling, and cooking.
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