Tip 1: Stop Smoking
Most of the tips I’m going to give here are about diabetes diet. The tips have only a limited effect, as long as you smoke at the same time. That’s why this is my first tip.
That smoking is not good for you should be well known. But if you also have diabetes as a smoker, this can have even more negative consequences that already. It is very harmful to the blood vessels and increases the likelihood of a heart attack.
Tip 2: Regular Exercise
If you have diabetes, you have become insensitive to insulin. By moving more, you can improve that sensitivity again.
With better insulin sensitivity, the body can absorb more glucose from the blood, which leads to a decrease in blood sugar levels.
When you move, the body first consumes glucose as fuel. By burning the glucose, one is better able to keep his blood sugar level low ( source ).
Tip 3: The Low Carb Diet
In type 2 diabetes, the body can not process carbohydrates so well.
After eating carbohydrates, they are digested to simple carbohydrates. The body can absorb these simple carbohydrates in the form of glucose via the blood.
As the blood sugar rises, the pancreas begins to produce insulin. With the help of this hormone, glucose can be absorbed from the blood into the cells.
In people with diabetes, this system will not work as it should. As a result, the blood sugar level is too high with all the associated consequences.
In the onset of type 2 diabetes, the pancreas produces more and more insulin because the body is constantly less responsive to insulin.
Eventually, the pancreas will be exhausted and will then produce less insulin. Then the mechanism of insulin production and glucose uptake is completely out of balance.
Tip 4: Protein
If you eat low in carbohydrates, you will have to replace part of your carbs with protein and fat.
Protein hardly affects the blood sugar level, and it provides after the meal much longer for a feeling of fullness.
The reason for this is that protein is digested slower than carbohydrates, leaving it longer in the stomach. This is very helpful when losing weight, as you will feel less appetite for a snack between meals.
High in protein are, for example, meat, fish, poultry, dairy products, nuts, and legumes. Two specific sources of protein have other benefits for people with diabetes: eggs and Greek yogurt.
Tip 5: Fatty Acids
If you want to reverse type 2 diabetes, the right fatty acids are important.
Nuts are a good source of omega-3 fatty acids, fiber, and protein.
Omega-3 is the umbrella term for certain polyunsaturated fatty acids.
Fat fish like salmon, herring, mackerel, anchovies, and sardines contain a lot of EPA and DHA.
Olive oil is also a good source of powerful omega-3 fatty acids and antioxidants.
Extra-vierge-KokosolieCoconut oil mainly contains fatty acids from medium-length molecular chains.
Tip 6: Eat Lots Of Fiber
Fiber has been proven to help keep blood sugar, and insulin levels low (source, source, source ). They also help to avoid complications that occur with diabetes ( source ).
voedingsvezelsThere are soluble and non-soluble fibers. Both are suitable for consumption. The insoluble fiber but have the greatest effect (source, source ).
The soluble fiber ensures that the blood sugar level rises only slowly after a meal ( source ).
The insoluble fiber seems to increase the blood sugar even less ( source ). Therefore, both types of fiber are recommended to add to his diet in diabetes and anyway.
Tip 7: Chrome
Chromium is a mineral of which we need very little, so it falls under the category of trace elements.
Chromium is found in most fruits and vegetables, but also cereal products and nuts.
In smaller quantities, it is also present in meat.
Chromium plays an important role in glucose and fat metabolism. It reduces insulin resistance and helps to stabilize blood sugar.
Tip 8: Herbs
People with diabetes can benefit from certain herbs:
These herbs can help to cope with the last piece needed to reverse type 2 diabetes. At least if you have also made the important adjustments in his way of life.
Tip 9: Dietary Supplements
Besides herbs, you can also use a whole range of dietary supplements.
Just like the herbs, these dietary supplements can still make the last small step to reverse type 2 diabetes. But they will only provide extra help if their way of life has been adjusted to the last.
Tip 10: Apple Cider Vinegar
A home-field-and-meadow remedy that truly thrills the health community is apple cider vinegar.
It offers countless health benefits and has some powerful properties, especially for people with diabetes.