If you are suffering from type 2 diabetes (or at least know someone who is), then you’re probably aware of how a high carbohydrate intake can have a negative effect on an individual with this condition. However, this is a much more complex and delicate subject. First of all, not every carb is the same.
There are refined carbohydrates that are typically found in sugary desserts and white bread. On the other hand, you have unprocessed, fiber-rich carbs like beans, whole grains, vegetables, and fruits.
Diabetes is a disease that manifests itself by affecting how your body handles glucose in your blood. When you suffer from type 2 diabetes, your body is unable to use insulin properly (this hormone helps turn glucose into energy).
There are numerous factors that can cause diabetes, including being overweight or obese, bad communication between cells, too much glucose being produced by your liver, and genetics.
Other risk factors for diabetes include having high triglycerides, high blood pressure, heart disease, depression, and low HDL cholesterol. There are also risk factors that are linked to your lifestyles such as stress, not getting enough sleep, smoking, and participating in little or no physical activity.
If you want to lower the risk of suffering from this disease, then you’ll need to start living healthier.
- Firstly, you should lose weight; shedding just 7-10% of your weight can reduce the risk of type 2 diabetes by as much as 50%.
- The next thing you should do is start exercising at least three times a week.
- If you’re smoking, then you should break that habit immediately.
- Finally, eating right by watching your carb intake, and avoiding sugar, high GI (glycemic index) and all processed carbs will also lower the risk of this disease.
Even if you’re suffering from diabetes, living healthier is necessary in order to live a normal life. People make it seem like diabetics can’t really enjoy many of the foods other people eat frequently, but that’s simply not true.
Sure, you will have to forget about eating sugary desserts filled with processed carbohydrates, but you are still able (and supposed to) consume the right carbs.
You shouldn’t take part in a high-carb diet if you’re a diabetic. There is currently no quality scientific evidence that suggests that a high-carb diet can be beneficial to diabetics, in fact, the opposite is true because high carb foods trigger an insulin response in the body and result in high blood sugar levels.
Choosing to eat foods that won’t raise your blood sugar will keep you more alert and make you feel better overall, especially if the first meal of your day doesn’t contain any foods that are high in carbohydrates.
What Are The Best Carbs?
Vegetables of course! The non-starchy variety, like greens, tomatoes, onions, lettuce, spinach, cucumbers, and much more.
Reduce Carb Intake
Consuming a lot of carbs will make you feel sluggish, and will make you start experiencing mood swings, will likely make you gain more weight.
A common problem people who are suffering from diabetes have is that they constantly feel the need to eat junk food they used to adore. However, just because these foods used to taste good doesn’t mean that they will if you’re suffering from diabetes. Chances are that they will make you feel tired and increase your stress levels.
Unfortunately, there are numerous entities that promote a higher whole grains carb intake for diabetics and often cite some irrelevant sources for their claims that consuming a lot of carbohydrates can help you with your diabetes.
However, articles like that are usually sponsored by pharmaceutical companies that financially benefit from people eating foods that raise blood sugar levels.
With that said, being on a diet that involves you eating little to no blood sugar-raising foods can be a great way to improve your life as a diabetic.
The ketogenic diet is one useful resource for those with prediabetes, sensitivity to insulin trigger foods and those who need to lose weight. It is a low carb plan and has helped many to lose weight. Also, when it comes to carbs, remember that moderation is key to feeling good and living better.
As your doctor before starting any new diet plan to confirm that it is appropriate for you.