Tip 1: Stop Smoking
Most of the tips I’m going to give here are about diabetes diet. The tips have only a limited effect, as long as you smoke at the same time. That’s why this is my first tip.
That smoking is not good for you should be well known. But if you also have diabetes as a smoker, this can have even more negative consequences that already. It is very harmful to the blood vessels and increases the likelihood of a heart attack.
Tip 2: Regular Exercise
If you have diabetes, you have become insensitive to insulin. By moving more, you can improve that sensitivity again.
With better insulin sensitivity, the body can absorb more glucose from the blood, which leads to a decrease in blood sugar levels.
When you move, the body first consumes glucose as fuel. By burning the glucose, one is better able to keep his blood sugar level low ( source ).
Tip 3: The Low Carb Diet
In type 2 diabetes, the body can not process carbohydrates so well.
After eating carbohydrates, they are digested to simple carbohydrates. The body can absorb these simple carbohydrates in the form of glucose via the blood.
As the blood sugar rises, the pancreas begins to produce insulin. With the help of this hormone, glucose can be absorbed from the blood into the cells.
In people with diabetes, this system will not work as it should. As a result, the blood sugar level is too high with all the associated consequences.
In the onset of type 2 diabetes, the pancreas produces more and more insulin because the body is constantly less responsive to insulin.
Eventually, the pancreas will be exhausted and will then produce less insulin. Then the mechanism of insulin production and glucose uptake is completely out of balance.
Tip 4: Protein
If you eat low in carbohydrates, you will have to replace part of your carbs with protein and fat.
Protein hardly affects the blood sugar level, and it provides after the meal much longer for a feeling of fullness.
The reason for this is that protein is digested slower than carbohydrates, leaving it longer in the stomach. This is very helpful when losing weight, as you will feel less appetite for a snack between meals.
High in protein are, for example, meat, fish, poultry, dairy products, nuts, and legumes. Two specific sources of protein have other benefits for people with diabetes: eggs and Greek yogurt.
Tip 5: Fatty Acids
If you want to reverse type 2 diabetes, the right fatty acids are important.
Nuts are a good source of omega-3 fatty acids, fiber, and protein.
Omega-3 is the umbrella term for certain polyunsaturated fatty acids.
Fat fish like salmon, herring, mackerel, anchovies, and sardines contain a lot of EPA and DHA.
Olive oil is also a good source of powerful omega-3 fatty acids and antioxidants.
Extra-vierge-KokosolieCoconut oil mainly contains fatty acids …