The Key Is Changing Your Diet
People with type II diabetes or those diagnosed with prediabetes can control and even reverse their diagnosis through simple changes in their lifestyle. Adding more activity and carefully managing the foods you consume to lower your blood sugar can have dramatic effects and limit your future health risks.
Two of the biggest factors for developing diabetes include excess weight and lack of physical activity. Of course, genetics also contributes, but genetics is not something that anyone can control and plays a much smaller risk than was originally believed in type II diabetes. Food choices are within your control, and there are some great tasting and healthy options that cannot just limit diabetes, but actually turn back the clock and get your body responding properly to the insulin it produces.
Here are two simple things you can start doing today to begin the process of reversing diabetes in your life:
(1) Choose Low Glycemic Foods
Carbohydrates are the biggest cause of sudden spikes in blood sugar. By learning how to choose from low carbohydrate foods or foods with complex carbohydrates that digest more slowly and avoid those blood sugar spikes.
The glycemic index (GI) is a simple way to determine if food is high in carbohydrates. Anything over 70 on the index is high, which means it is digested quickly and creates a spike in blood sugar. Anything less than 55 is considered low, meaning it is a healthier carbohydrate that digests more slowly to release blood sugars.
Low GI foods include many whole grains, green vegetables, sweet potatoes, whole wheat pasta and all of the non-starchy vegetables. Most fruits are also low GI, but it is important to choose whole fruits or try juicing at home and use the pulp to keep the low GI rating.
Processed foods, baked sweets and desserts, prepared juices and most types of pre-packaged foods have a very high GI and should be eliminated from the diet. There are alternatives to these high sugar, high calorie and high fat foods, and you will soon find tasty alternatives that are every bit as good as those unhealthy options.
(2) Portion Control is Essential
Too much of even a healthy food isn’t really healthy anymore. Instead, choose a balanced diet that has lots of fiber, limited simple carbohydrates and lower GI fruits and vegetables.
Try to use a general guide of half of your plate with low GI vegetables per meal, and choose lean proteins and limited healthy fats to help to lose weight and manage blood sugar levels.
By eliminating a few foods from your diet and adding in some new, healthy options, you can manage your type 2 and prediabetes. Talk to your doctor and develop an eating plan that works for you, your lifestyle, and your current and future health goals.
My Clinical Experience
As you many know by now, I’ve been practicing medicine for over 20 years, and in that time I have seen thousands of diabetic patients. My practice is specialized to focus on diabetic care and to prevent diabetic limb loss and amputations.
I have discovered that most of my patients are not educated much about how to prevent complications of diabetes or how to reverse diabetes by their primary care physicians. I spend much of my time educating my patients about diabetes, what they should and should not be eating (and it’s not just about table sugar), how they can start to lose the stubborn weight and bloated belly by making a few simple changes in their daily routines, and how to save their eyes, kidneys, and feet from the damage that diabetes can do.
My passion is to help pre-diabetics, borderline diabetics, awomen who have been diagnosed with prenatal diabetes (research has found this to be a precursor to type II diabetes), and people who have been diagnosed with metabolic syndrome or insulin resistance, reverse their diagnosis and prevent full blown type II diabetes from taking over their lives.
If you have any of these conditions or type II diabetes and would like to discuss how we can work together to prevent or reverse diabetes, schedule a free consultation with me so we can dive deeper to find out what is going on and come up with a plan of action for you: https://my.timetrade.com/book/Y1THR
P.S. Make sure to read last week’s blog post for more information on reversing diabetes: http://www.drmichele.com/possible-reverse-diabetes/
Dr. Michele Summers Colon, DPM, MS, RYT-500
3503 Lexington Ave.
El Monte, CA 91731