Do’s and Dont’s of Blood Sugar Management

You’ve heard it from a young age “you are what you eat!” “eat your greens” and other sayings along those lines. While eating a healthy diet is the first essential step towards a healthier lifestyle, it’s even more important for people with diabetes. Food can affect your blood sugar in an instant, so you have to be incredibly careful about what you put in your body

If you’re still eating tons of refined carbohydrates and unhealthy saturated fats, stop now! If you dive for that donut you see gleaming in all its sugar laden glory from the display case, then you are going about it all wrong.

Even just a few small changes in your diet can have a monumental effect on your life and the way you manage your diabetes. We’re going to look at some foods that are on an immediate blacklist, these foods are horrible for your body and raise your glucose levels, not to mention that they’re just plain gross! But, there is a flip side, we’re also listing some foods that don’t affect your blood sugar and are great choices to improve your health and happiness.

Don’t eat- Pasta.

If you haven’t already cut pasta out of your diet, do it now! This ridiculously unhealthy food is filled with empty carbs, loads of hidden sugar and no nutrition whatsoever. There are lots of other options, besides refined flour pasta. Brown rice noodles, spaghetti squash, bean threads and kelp noodles to name a few.

Do eat- Leafy greens.

Greens are such a huge part of any healthy lifestyle, and great news for a person who lives with diabetes, they don’t affect your blood sugar at all. They’re the powerhouse vegetable of the food world; they are filled with tons of vitamins and minerals that promote a healthy lifestyle and provide high energy throughout the day.

Don’t eat- Sweets.

Okay, this one is a no-brainer, and it covers an exceedingly broad category of food that we all have a weakness for. Try to resist the temptation! Sweets of any kind wreak havoc on your blood sugar, this includes ice cream, cakes, puddings, cookies, pastries, and candy. Processed sugar is your worst enemy here, avoid it at all costs. Turn instead to natural sweeteners like dates, figs and raw honey. You will be surprised at how “real” they really taste.

Do eat- Avocados.

These little green gold mines are just fantastic for your health, filled with healthy fatty acids Omega 3 and 6 and a multitude of essential vitamins and minerals. Avocados are so delicious, soft, and easy to prepare. Eat them plain as a snack, chop some up to top off your salad or even blend them into a smoothie.

Don’t eat- Fast food

Once again, hopefully, you’ve already cut fast food out of your diet. This greasy fare is as bad as it gets. Fast food is chock full of unhealthy fats, deep fried in gross oils, and jam packed with additives, sugar, and horrible chemicals. Fast food is an addictive drug that is designed to keep you coming back for more. If you really love french fries, make your own at home using coconut oil. Once you try these, you will never eat a fast food fry again… promise!

Do eat- Coconut

By now you’re probably aware of the tropical superfood coconut. Whether you’re eating the meat or unrefined organic oil, you are getting tons of health benefits from this powerhouse nut. Ditch other unhealthy oils and if you’re cooking or baking, turn straight to the coconut oil. Coconut doesn’t mess with your blood sugar at all and you can eat it worry free. You can even eat the coconut meat plain for all the same benefits.

Once you get the hang of what is real food and the impostors, you will be better able to keep your blood sugar in check.

-Be Well

I’m Type 2 Diabetic: What Can I Eat?

You have just received news that you are a type 2 diabetic and there is no shortage of thoughts running through your mind, most of them discouraging at best. Rest assured, you are not alone in your condition or your thoughts. Diabetes rates have been increasing at an alarming pace with no sign of slowing down.

According to 7th edition of the Diabetes Atlas, 415 billion adults (1 in 11 persons) worldwide have diabetes and this is expected to rise to 642 million by 2040.

Unfortunately, there is more bad news. The American Diabetes  Association reported that in 2012 there were 29.1 million Americans with diabetes and of these 8.1 million were undiagnosed. type 2 diabetes accounts for 90 to 95% of all diabetes cases in America.

What exactly is Type 2 diabetes?

When you eat, your body breaks down food into glucose (sugar) and other nutrients that are necessary for a myriad of bodily functions. The glucose and nutrients are absorbed into the bloodstream via the gastrointestinal tract and your blood sugar levels rise. In response, your pancreas makes a hormone known as insulin.

Insulin is very much like a key that works to unlock cell doors to allow glucose to enter. Cells need glucose for energy. When insulin does not work properly the glucose can not get into the cells and remains in the blood. Over time, levels of sugar become dangerously high, leading to what is known as insulin resistance. High blood sugar may promote serious health problems such as cardiovascular disease, nerve, and kidney damage.

The good news

If you are one of the millions diagnosed with type 2 diabetes, there are some things that you really need to know. First of all, there is good news, this is not a life sentence by any means. Type 2 diabetes is 100% reversible through proper lifestyle choices. Namely, diet, exercise and stress reduction.

What can I eat?

You might be wondering, if I am a diabetic, what changes do I have to make to my diet? Will it be bland? Will I have to give up everything I have eaten for years? Will I actually be able to enjoy food again? What does a type 2 diabetes diet look like?

The great news is that the changes you need to make to your diet will not only taste great but allow you to fully enjoy real, and wholesome food. Perhaps, for the first time ever, you will have a new concept of what the word food really means. Contrary to what you might think, you won’t have to eat cardboard the rest of your life.

What if we told you that you could enjoy delicious meals like Linguine with Creamy White Clam Sauce or French Onion Beef Tenderloin and still be healthy? It is so easy to enjoy even those familiar comfort foods when you are a diabetic.

What is real food?

Real food contains the nutrients necessary for your body to rebalance and transport glucose (AKA energy) into cells where it can be used properly as fuel for important functional processes. Real food is not refined or Healthy food choicecomplicated; it is simple and highly nourishing. And yes, real food does not taste like cardboard, but rather entices the senses and appeases the palate. Real food is often referred to as food that nourishes, sustains, or supplies. It is not artificial, not created in a laboratory and not a sum of parts but rather a whole within itself. Real food is the high octane fuel that your body needs to look and feel its best.

Gas vs soda

Although the manufacturers of cars are coming up with some incredible prototypes that use a wide array of fuel types, there has yet to be one that runs on soda. When you pull into a gas station you fill your car with fuel in order that it can run as efficiently as possible between point A and B. If you were, let’s say, to put soda into your gas tank, how far do you think that the car would actually run? The obvious answer is that it probably would not run at all.

When it comes to the human body, real food is the gas that is necessary for optimal performance.  Anything less will result in drastically reduced efficiency and put a terrible strain on all of your bodily systems. 

Real food is for the whole family

Real food can be fun and is not just limited to those with diabetes. Everyone in your home will benefit and even come back fro seconds on many delicious breakfasts, lunches, and snacks you can easily prepare. Often, all it take is a few simple modifications to make your favorite family meals healthy for everyone.

Conventional methods of healing

Conventional methods of treatment for type 2 diabetes often include the use of a pharmaceutical drug. Drugs, however, are much more of a Bandaid approach rather than a solution. It is now being discovered that diabetes drugs don’t work well because they consider diabetes a malfunction with blood sugar rather than an insulin problem.  A typical drug used for type 2 diabetes is focused on fixing the symptom of elevated blood sugar rather than addressing the underlying condition. This can lead to a host of other conditions and side effects.

This is where it all begins

Your journey to wellness and recovery from type 2 diabetes begins with the most powerful medicine on earth, food. By removing the foods that disrupt the glucose-insulin response system, namely those that are processed and refined, and replacing them with whole foods such as vegetables, nuts, seeds, organic meat, wild caught fish, coconut oil and avocado oil, you are out of the starting gate and well on your way to achieving optimal health.

Eating to reverse diabetes is not boring, bland or difficult. Once you embrace whole foods you will never return to your old ways and your body will thank you.

-Be Well

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