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Type Two Diabetes: What Are They Going On About -
Type 2 Diabetes is a grave condition which could result in major disordersor ‘malfunctioning’ of the body. It does not have a simple or permanent cure yet, but it can certainly be controlled by lifestyle changes. These changes include a healthy diet, healthy eating plans, and regular physical activity or exercise.
What is Type 2 Diabetes?
Type 2 Diabetes is the result of high sugar (glucose) levels in the blood which occurs after eating many different types foods, but especially poor quality carbohydrates (in white flour, sugary sweets and in highly processed foods which contain little fibre; you need fibre in foods to help you slow down the rapid rate of sugar absorption from the intestines ‑otherwise blood sugar levels will rise too quickly!). The high levels of sugar in the blood stream circulate around the body causing damage to all the major organs of the body including eyes, heart, kidneys, blood circulation system (arteries) and your sex organs.
There are 2 differing varieties of diabetes. This article is about Diabetes 2, the main type of diabetes. It is diagnosed with the help of a test called the Oral Glucose Tolerance Test (OGTT). In this test, the individual is provided with a sweet drink having 75 grams of sugar (glucose). Then following 2 hours, the blood sugar level is determined after a portion of blood is taken. If the result is 200 mg/dl (11 mmol/l) or more, then you are a diagnosed with Type 2 diabetes.
Role of Diet:
You can certainly control Type two Diabetes effectively with a good ‘diet plan’ which must include only minimal amounts of simple sugars (sweets) and simple carbohydrates (like white flour products). You now need to eat ‘complex’ carbohydrates such as wholegrain products (with plenty of fibre), vegetables (but not potatoes), beans and pulses (chickpeas, lentils and peas). Dietary changes will also need to be implemented, including consuming smaller size meals, more often. As a result, smaller rises in your blood glucose levels will be achieved when following a meal plan with smaller sized meals (instead of really big rises in blood glucose if you have only one or two really heavy (big) meals a day). Therefore, one should consume greater quantities of vegetables and fruits while eating less white flour (brown (wholemeal) flour is good), reduce white rice (although wholegrain brown rice is good) and foods high in fat (especially those with a lot of trans and saturated fats!). Olive oil is considered a quality and healthy oil in diabetes; but you should also decrease your intake of all fats, including oils. Even people who don’t have diabetes should follow this eating plan as it is healthy and may even prevent the onset of diabetes!
Lifestyle in Diabetes:
A healthy life style will surely help you to control Type 2 Diabetes and its serious complications.
Firstly, do regular exercise (you can easily walk 10-20 minutes a day) to keep yourself fit and active, and also to burn and help your body reduce the sugar (glucose) levels in your blood. As mentioned, you need to change your life style by changing your eating habits. So, eat in smaller portions by dividing three big meals a day into six smaller meals. You should now decrease the following in your diet: simple carbohydrates, sugar and salt intake.
Keep a check of your blood sugar level regularly and avoid any large increases in blood glucose by eating correctly and by keeping yourself fit, healthy and active. Consult your dietitian and physician regularly with your sugar level records.
Exercise and Diabetes Control:
90 % of the individuals who have Type 2 Diabetes are over weight according to research surveys. So, exercise has a great role to play in avoiding diabetes, and controlling it once you get it. Physical activity assists in reaching and keeping a healthy, as well as keeping you fit and vital! Do regular exercise in any form, preferably to a time schedule (10, 20 or 30 min) and building up to 30 min a day, 4-5 times a week. However, chat with your physician before you commence! Walking, jogging, swimming and yoga are good exercises to achieve the required level of physical activity to help you reduce your blood sugars!
Diabetes Prevention:
There is no permanent cure for Diabetes 2 but you can help prevent or control it by a good diet plan, regular exercise, medication (if required) and avoiding all types of stress (which can increase your blood sugars!). Therefore, consume a healthy and controlled diet with smaller portions, avoid stress, take any required medications and undertake physical activity to continue to lead a healthy life with Type ii Diabetes!
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