According to the National Health Survey 2014-2015 of the Australian Bureau of Statistics, the prevalence of diabetes has increased in Australia from 4.5% to 5.1% in the last three years. This is a total count of 1 million people. Are you one of them?
Are you worried about your risk of developing complications related to diabetes, such as eye, kidney, nerve and heart diseases? Do you feel tired and lethargic? Are you stressed and confused? Is it difficult to travel due to lunchtime? Would you like to manage your diabetes naturally?
You are not condemned to a life of high blood sugar levels and diabetic complications
You can take control of your diabetes by taking control of your diet. The main way to reduce blood sugar levels is through the foods you choose to eat.
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One important study, the Diabetes Control and Complications Trial (DCCT) showed that keeping blood glucose levels as close to normal as possible (called intensive glucose control in the blood) reduces the risk of eye disease by 76%. kidney disease in 50% and nervous disease in 60%. A follow-up study, Epidemiology of Diabetes Interventions and Complications (DTIS) showed that strict control of glucose reduces the risk of cardiovascular disease by 42% and heart attack and stroke are reduced by 57%.
As a type 1 diabetic, I understand your fears and frustrations first-hand. I have spent the last few years investigating diabetes myself and would like to share with you what I have learned. This information is relevant if your diagnosis is pre-diabetes, type 2 diabetes (T2D), type 1 diabetes (T1D) or adult latent autoimmune diabetes (LADA). You can dramatically improve your blood glucose control through your diet and, therefore, reduce your risk of complications in the future. No more lethargy: stable levels of blood sugar will increase your energy. Choose from a wide range of whole foods to enjoy every day.
Here is the plan! You are going to do 4 things …
Eliminate processed and refined foods (sugar, flours, trans fats): if it was made in a plant or laboratory, do not eat it! Reduce your grain intake to one serving per week of only whole grains without gluten, such as Quinoa or buckwheat Reduce vegetables with starch (potatoes, corn, etc.) to one or two meals per week Remove dairy products if you do not tolerate them well, or change from cow's milk products to goat or sheep's milk products. (Remember, milk contains lactose, a sugar, which will increase your blood glucose levels). If you tolerate dairy products well and want to keep them in your diet, try reducing them to homemade yogurt (to ensure that lactose is eliminated, potentially having lactose and added sugars), cheeses and cream. Eliminate processed meats, such as bologna, that contain harmful preservatives
Reduce soy products if you are vegetarian or vegan. Eliminate completely if they are not well tolerated. Soy contains phytoestrogens that mimic our own estrogen and can cause hormonal imbalances.
Replace them with other foods
Whole foods … eat them as close as possible to how they are found in nature. Vegetables, especially those with low glycemic index (broccoli, green leafy vegetables and French beans, etc.) should represent 65-75% of their diet. Fruits with a low glycemic index: berries, citrus fruits, apples and pears are the best. Treat high sugar fruits (mangoes, ripe bananas, etc.) as a special treatment. Healthy fats: avocados, olives, nuts, seeds, coconut products, meats of animals fed grass, butter and lard fed grass, ghee, olive oil, avocado oil, walnut oil. How much fat do you need at each meal? The size of your thumb. NOTE: You will feel more satisfied when you eat more fat in your diet and you will not need to eat snacks between meals. High quality proteins: organic eggs, organic muscle meats and organ meats, fish and crustaceans. chia, nuts, seeds, bee pollen, peas, spirulina, blue green algae. How much protein do you need at each meal? No more than the size of the palm of your hand. NOTE: the protein should be treated as a seasoning. If you eat too many proteins, they will become carbohydrates. Legumes, if tolerated well (soak them overnight to increase digestibility): dried and fresh beans, lentils Natural sweeteners: honey, dates, maple syrup. USE MAINTENANCE, just as a gift! When baking: use coconut flour or nut flours; the almond or the hazelnut are excellent. And, if you use a sweetener, reduce it to half.
Restore your health
Enjoy eating whole foods Move your body Salt outdoors and sunlight Relax and reduce stress Build healthy relationships Take some time for yourself
If you are taking medication for your diabetes, apart from metformin, you will need to work with your doctor. If you take Metformin, you will most likely need to reduce your dose once you have been on this diet. For insulin-dependent diabetics, you should adjust bolus insulin according to the amount of carbohydrate in each meal. You may also need to reduce your basal insulin.
The main idea here is that by reducing the amount of carbohydrates in your diet, you will stabilize your blood sugar levels. By keeping your blood glucose as close as possible to the "normal" range, you will reduce your risk of diabetes-related complications and create a better future for you, your energy will increase, your mood will stabilize and you will have control over your diabetes .
Start by recruiting a friend (or partner) to accompany you, this will keep you motivated and responsible. Clean your refrigerator and pantry Make a meal plan and shopping list Spend some time each day for yourself Enjoy making time for yourself and your health No need to wait, make your health a priority.
Have you taken any steps to control diabetes naturally? Share your thoughts in the comments below!
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