Roughly 28 million people in the United States suffer from diabetes. If left untreated, it can lead to neurological damage, blindness, blood circulation problems, kidney failure and death. Diabetes is a highly preventable and treatable condition, but research also shows that it can be cured. The key to beating diabetes is in maintaining a healthy lifestyle that includes plenty of exercise, and most importantly, smart dietary choices. Here are three daily diet decisions that can help you destroy diabetes.
Avoid Refined Carbs
Over-consumption of refined carbohydrates is a major cause of type 2 diabetes, the most common form of diabetes. Eating these non-foods causes a veritable blood sugar rollercoaster that eventually leads to insulin resistance and widespread physical damage. To make matters worse, they provide almost no nutrition, fiber or protein and they make you fat. Some researchers even believe that they result in an addiction to sugar that is disturbingly similar to drug addiction in its symptoms.
Refined carbohydrates come in many forms, even if they’re labeled as “low-glycemic”. These include agave nectar, maple syrup, honey, brown sugar, “raw” or turbinado sugar, white sugar, evaporated cane juice, corn syrups, fructose, beet sugar, white flours, starches and even fruit juices. All of these things should be strictly avoided no matter how diabetic-friendly the packaging says they are.
Healthy Breakfast Smoothies
Breakfast is the most important meal of the day, so it’s essential to make it count. One great way to pack a lot of disease-fighting nutrition into a small, low-calorie package is to make healthy breakfast smoothies. All you need is a blender. You can use anything in your smoothie that you desire. Try different vegetables like greens, herbs, carrots and sweet potatoes. Nearly any type of fruit can be added for both sweetness and flavor and milk is a great way to add protein and calcium. However, take care to avoid adding any sugars or starches to you smoothies or they will cease to be healthy.
Eat Regular Meals
Some people think that skipping meals will help them slim down and limit their calories, but this is a misconception. By depriving yourself of regular meals, you play a dangerous game with your health. If you go too long without eating, your blood sugar falls sharply, making you feel tired, irritable and ravenously hungry. You’re far more likely to binge on sugary junk foods when this happens. Furthermore, starving yourself slows your metabolism, making your body store more of your next meal as fat.