In todays world everyone is aware that most individuals who develop Type II Diabetes are overweight and lead an unhealthy lifestyle. When trying to prevent the development of Diabetes, there are specific types of food to consume and others that should be completely avoided. Exercise also contributes in ensuring your body is equipped for Diabetes prevention as well. While genetics plays a role, you have the ultimate ability to influence your health to prevent the onset of Diabetes.
The main thing to consider in choosing the foods you eat everyday is regulation of your blood sugar. Consider using the Glycemic Index (GI) to help make healthy food choices. The GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly have a low GI. Eating your meals at regular times every day and being consistent with what you eat will prevent blood sugar spikes and help regulate your GI as well. If you notice you are constantly feeling tired shortly after eating, you probably ate something high on the GI. It will give you lots of energy for 30 minutes or so and then you will crash.
Fill your diet with foods that are low on the GI such as whole grain carbohydrates that are rich in fiber and try to stay away from carbs that are high on the GI, such as white bread, to keep blood sugar levels regulated. Your diet should mainly consist of fruits, vegetables, low-fat dairy products and legumes such as lentils and beans that are low on the GI due to the fact that they break down slowly and release glucose gradually into the bloodstream. Limit your intake of cholesterol by choosing lean meats such as poultry and opt for egg substitute products instead of egg yolks. Use fish, such as halibut and tuna, as a substitute for high-fat meats. Decrease your intake of margarine, butter and shortening, which are a source of solid fat. Instead, use low-fat alternatives such as plain yogurt or sugarless fruit spread. Make monosaturated fats, such as olive or canola oil, or polyunsaturated fats, found in nuts and seeds, your main sources of fat. Remember that while these are healthier alternatives to polysaturated fats, all fat should be consumed in moderation.
|High (bad)||Over 70||White bread, white rice, extruded cereals, table sugar|
|Medium||56-69||Whole wheat products, sweet potatoes, pineapples, raisins|
|Low (good)||55 or less||Fruits, vegetables, beans, nuts, pasta, skim milk|
Exercise is the other essential component in the prevention of diabetes. Both cardiovascular and strength training exercise are important to help reduce body fat, which decreases the body’s sensitivity to insulin. Cardiovascular exercise helps to burn the fat directly. The increase in muscle mass that occurs from strength training also burns fat since muscles need energy. You don’t have to look like a bodybuilder to benefit from strength training, a slight increase in muscle mass helps a lot. Lower cholesterol is another direct result of regular exercise which not only reduces diabetes risk as well as for every other main disease. Exercise reduces stress levels, helps control anxiety and individuals with a positive outlook on life are less likely to develop diabetes.
A sedentary lifestyle and poor food choices can directly affect your body’s risk of developing Type II Diabetes. Be sure to speak to your doctor before making any extreme changes but the sooner the changes can be made, the sooner you will begin to feel better about your fitness levels and health. The commitment to your health needs to be lifestyle changes that you can make permanently to prevent disease and live every day to your best potential.
Cheryl’s Update: she has now been working out and eating better for 8 weeks. She’s down 12 lbs and has yet again decreased her medication. Remember prior to 8 weeks ago, Cheryl had done nothing but increase her dosage for the past 15 years.
Category: Wholly Fit
About the Author (Author Profile)
Co-Owner of ProFormance Fitness
I was born and raised in Louisville along with my four sisters. I graduated from St. X in 98’and University of Louisville in 02’. I have two amazing kids that are much sweeter to life than I ever was.
Although, I didn’t really know what all went into it, I dreamed of owning a gym and knew that I wanted to help people out. I consider myself very lucky to be able to take advantage of the opportunities that have existed in my life. I received a degree in Exercise Physiology and a minor in Marketing at UL, both of which were very helpful in getting me where I am today.
I have 10 years experience as a Personal Trainer. I have nationally accredited certifications through NSCA-CSCS and ACE. In 2003 I met Cary Cox and he already had the same visions that I did. We didn’t want people sitting around reading magazines on machines. Our past experience from the big box gyms helped us realize we wanted something different. We were looking for real results in a private atmosphere where intimidation doesn’t exist. ProFormance Fitness has grown from the original facility three times. The latest addition added another 5000 sq/ft to keep up with demand. We are fortunate to have amazing trainers and lots of energetic clients.
Contact me at: firstname.lastname@example.org, www.proformanceresults.com