For the past 30 years, cases of type 2 diabetes have been considered an epidemic in the Western world. Initially, it was very mild and rare, mainly affecting the elderly, but today it has become a chronic pathology that afflicts people of all ages, races, and social classes and is one of the leading modern causes of premature death in many countries of the world. There is someone in the world who dies of type 2 diabetes every 10 seconds. Fortunately, there is a great way to prevent this disorder: establishing and maintaining a healthy lifestyle.
Eat more fruits and vegetables. You should aim to eat 7 to 9 servings of these foods per day. Frozen and dehydrated fruits and vegetables offer some health benefits, while fresh and seasonal fruit is more nutritious. If you can, avoid or reduce the consumption of canned vegetables, as they are high in salt.
Choose different and very intensely colored fruits and vegetables. Bright colors often indicate a high intake of nutrients, so it is best to eat a wide variety of foods that offer a wide range of vibrant colors.
The following are some of the things you should pay more attention to Broccoli, spinach, cabbage, and Brussels sprouts are dark green leafy vegetables.
Orange veggies include carrots, sweet potatoes, and zucchini.
Red fruits and vegetables include strawberries, raspberries, beets, and radishes.
Yellow meals include pumpkin, mango, and pineapple.
Take, for example, complex carbs. Choose a diet rich in nutritious carbs such as fruit, vegetables, whole grains, and fresh bread instead of sweets, cakes, fries, and other industrially processed carbohydrates. Fibers, in fact, have been shown to lower blood sugar levels by serving as a "sponge," slowing the digestion process and glucose entry.
Eat legumes such as black beans, chickpeas, red beans, pinto beans, peas, and lentils.
Choose 100% unrefined wheat, as well as whole grains for breakfast with rice and whole wheat pasta.
Choose tollmeal baked goods such as bagels, pita bread, and tortillas.
Reduce sugary drinks. One of the main sources of unwanted calories and extra sugar is represented by carbonated drinks and beverages high in sugar such as "fruit drinks", which actually have a limited fruit content. You should always try to quench your thirst with plain water. If you are concerned about its quality, consider buying a filter. If you make a habit of drinking sugary drinks, the body will now need more sugar and will initially have to face a period of “detoxification” from sugar until you get out of this “addiction”.
Reduce sugary drinks. One of the main sources of unwanted calories and extra sugar is represented by carbonated drinks and beverages high in sugar such as "fruit drinks", which actually have a limited fruit content. You should always try to quench your thirst with plain water. If you are concerned about its quality, consider buying a filter.
If you have a problem drinking sugary drinks, your body will require more sugar and you'll have to go through a time of "detoxification" from sugar until you are able to break free from your "addiction."
Carbonated drinks, non-alcoholic and concentrated drinks, fruit juices, flavored water, fruit drinks, and energy drinks are all invisible sugar sources that your body does not need. Keep these drinks only as gifts for extraordinary events and choose water and milk instead.
If you are bored of drinking only natural water, know that carbonated and sparkling water is completely sugar-free and if you want, you can taste a few drops of freshly squeezed lemon juice or orange juice in a pleasant and healthy way.
You can also drink coffee and tea without sugar as long as it is moderate.
Snacks that are heavy in sugar and carbohydrates should be avoided. After intake, refined carbohydrates, such as those prepared with white flour, are quickly converted to sugar. Sugar is an inexpensive substance that fills appetites, quickly regenerates the body and mind after a meal, and feeds the constant need for a bit of speed. Sugar should not be stored in the fridge.
Know that sugar can "hide" where you least expect it, for example, breakfast cereals. Choose whole grains that are low in sugar and 100% whole grains. You can replace them with sugar oatmeal, amaranth, or other whole grain-based foods. Try making muesli yourself. Get in the habit of reading and checking the ingredients list of all the products you want to buy.
Store on healthy snacks. Replace sugary, unhealthy ones with fruit, chopped vegetables, nuts, and other healthy nutrients. Fresh seasonal fruit can satisfy the desire for “something sweet”. Brine can be a good alternative to snacks like peanut crisps because they are high in nutrients such as fiber, healthy fats, and protein.
Eat healthy fats. There is false popularity that all fats are harmful. Definitely, fried foods from fast foods are an unhealthy source of fat. However, salmon and walnuts are high in fat, which is good for health. Avocado is another high-fat food. It is important to try to avoid hydrogenated, partially saturated and vegetable oils without completely eliminating fats from your diet in general.
Reserve delicacies and treats for special occasions. Choosing to give up sugar completely and forever can seem like a punishment. However, you can still appreciate and taste the food you love from time to time without completely damaging your eating habits. Instead of eating them every day for free, you may find that by storing your favorite treats for special occasions, the moment you enjoy them becomes even sweeter and more enjoyable.
Don’t think of it as a “diet” that limits and restricts your eating habits. "Foods" fail because they are short-lived and can precede the "end". Consider your "new way of eating" a change in eating habits rather than a temporary "diet" so that you can meet it with less difficulty. You will find that you are losing weight with less effort or stress.
Keep in mind that the goal of staying healthy is to last a lifetime and even those who are overweight have reduced their risk of diabetes by 70% by losing 5% of their total body weight.
Avoid eating at night. If you are in the prediabetic phase, you should avoid eating anything other than a light protein breakfast in the evening. You should also limit the consumption of sugary drinks, avoid alcoholic or caffeinated beverages and opt for water only.
If you are still hungry after dinner, try to eat low-calorie and carbohydrate foods that have less effect on blood sugar. Here are some suggestions:
- Celery stalks;
- Baby carrots;
- Chopped green pepper;
- Some of the cranberries;
- Four almonds (or similar nuts);
- A cup of popcorn blew only with hot air.
Avoid eating to satisfy an emotional need. Try to identify and distinguish what is identified as an emotional reaction from the physical need for “fuel” for the body. Keep in mind that physical hunger is satisfied by almost all foods, while emotional hunger is often expressed as a strong desire for a particular product.
Eat slowly to avoid overeating. The stomach takes about 20 minutes to send a satisfactory signal to the brain. During this time you can eat more, more than necessary.
If you realize that you cannot control your emotional need for your own diet, consider visiting you as a psychologist or dietitian.
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