People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. But you do need to pay attention to some of your food choices—most notably the carbohydrates you eat. While following a Mediterranean or other heart-healthy diet can help with this, the most important thing you can do is to lose a little weight. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of wellbeing. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you have more control over your health than you may think. Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance.
Eating a healthy diet is a big part of the balancing act. Unmanaged diabetes can increase your risk of developing heart disease. Diabetic patients are also at risk for blindness, amputation and kidney failure. Find out more about why treating diabetes matters. They should also avoid trans fats and limit saturated fats. When grocery shopping, plan ahead for the week and always bring a list — and a full stomach. Look for whole-grain, high-fiber foods and limit your time on the aisles where there are boxed foods that may not be healthy. Take a close look at serving size and salt and sugar content.
A diagnosis of type 2 diabetes—or even prediabetes—usually means the doctor has suggested that you make some changes to your diet or the diet of someone you care for. This is a good time to become wiser about how you are eating on a regular basis. This is more about your routine daily food choices and meal planning. Use the four sections of a plate as a guide when planning healthy meals for someone with diabetes. Photo: RF. Eating to beat diabetes is much more about making wise food adjustments than it is about denial and deprivation. A better way to look at a diet when you have diabetes is one that helps you establish a new normal when it comes to your eating habits and food choices. In truth, a diet aimed at reducing the risks of diabetes is really nothing more than a nutritionally-balanced meal plan aimed at supporting maintaining blood sugar levels within range and supporting a healthy weight.