Dietary Guidelines for Type 2 Diabetes

diabetes dietType 2 diabetes has become an increasingly growing problem for countries across the world. As more people become overweight and obese, consume unhealthy diets high in sugar, fat and salt, and fail to get enough physical exercise, there is an increased risk of becoming pre-diabetic and diabetic when older. Although easily preventable, type 2 diabetes accounts for over 90% of diagnosed diabetic cases in the U.S., with a tenth of all adults believed to be a sufferer. Amongst seniors this statistic grows to 25%. Even the best branch chain amino acids can’t alter Type 2 diabetes once the disease is 100% present.

A very important aspect of stabilizing this condition when diagnosed, and when pre-diabetic, is to manage diet. Generally, a portion controlled healthy balanced diet is very important and will go along way I making this condition easier to handle. Here are a few dietary guidelines to support this effort.

  • Do not skip meals – even if you are trying to lose weight to help in alleviating the condition, you must ensure that you eat regular meals. Skipping meals will cause drastic fluctuations in your blood sugar and appetite.
  • Pick your starches wisely – starchy foods are important in providing you with energy so you have to include them in your diet. Try to stick to those that have a lower glycemic index and will allow for loser absorption. Go for varied choices like sweet potato, brown rice, grainy breads, porridge oats and bran cereal. High fiber choices are great for encouraging healthy bowel movements.
  • Choose good fats – a high fat diet can increase your blood cholesterol and put you at increased risk for problems like coronary heart disease and stroke. Your body does however need fat, so stick to healthy choices. Limit your intake of saturated fats, and seek out unsaturated options. Some good sources of this include olive oil, rapeseed oil, avocado and nuts. Also pick low fat foods like fish instead of red meat, low fat yoghurt and milk rather than the full fat versions, and avoid processed foods. You can also limit your fat intake by choosing healthier cooking options like grilling, steaming and baking over deep-frying and sautéing with oil.
  • Boost your fruit and vegetable intake – rule of thumb is to ensure you consume a minimum of five a day. That means five portions of fruit and vegetables through the day. This will boost your intake of vitamins, minerals and fiber. To make things interesting try to pick brightly colored and varied choices. Making them a part of your snacking will also help ensure your blood sugar levels are regulated through the day. Always opt for fresh fruit and vegetables, rather than canned options that came with higher sodium and sugar levels.
  • Limit sugar consumption – sugar tends to cause blood sugar levels to spike and can lead to a diabetic attack. It is important to monitor your sugar intake and avoid situations where you have an unnaturally high spike. The biggest culprit tends to be refined sugar and other processed foods like ice cream and sodas. Aim for low sugar foods and drinks, and even then consume in limited quantity. Be sure to read the labels on packaged foods to ensure you know what you are putting into your body.

Diabetes Causes and Types

typesof_diabetesOne of the banes of modern day health, diabetes is generally a lifelong condition in which individuals have moderately to very high blood glucose levels. The trigger for the condition is when insulin levels start to fluctuate and can no longer be regulated by diet alone.

Insulin is a hormone that is secreted by the pancreas to keep blood glucose levels in check but when a person is diagnosed as a diabetic, insulin production is compromised in the body and blood glucose levels can rise or fall severely in the affected individual.

Causes of diabetes:

With the breakdown of food, glucose is secreted into the bloodstream to fuel the body with energy. As glucose particles are transported to the liver, they are transformed into a source of energy to be utilised by the body. But for people with diabetes, the glucose particles stay in the bloodstream as there is not enough insulin being produced to carry them to the liver, or the cells themselves are debilitated in their response to insulin. In either scenario, blood glucose levels no longer remain in the normal range and either spike or fall inconsistently.

Types of diabetes:

Broadly speaking, diabetes ca be classified into the following types:

Type 1 diabetes:

This type of diabetes is detected in children or young people. The individual’s body is unable to manufacture adequate amounts of insulin and the deficiency needs to be supplemented through daily insulin injections. Type 1 diabetes is often observed to be an inherited condition or else is identified in individuals with a genetic factor. The condition can be monitored through insulin therapy.

Along with insulin therapy, type 1 diabetics will also need to be very careful regarding their dietary choices as well as regular monitoring of their blood glucose levels.

Type 2 diabetes:

Type 2 diabetes is more common than its type 1 counterpart and can affect both young and older adults. Its onset is typically detected later on in life and contributory factors include a sedentary lifestyle, unhealthy eating practices and for a lot of people, obesity. Type 2 diabetes is a very common place health issue and for most of those affected by it, the condition will typically progress. Carefully monitoring diet in initial stages can prevent the condition from aggravating but many people will need to resort to insulin therapy later on.

Gestational Diabetes:

This is a type of diabetes that develops during pregnancy. The condition can trigger at any stage of gestation, even in expectant mothers who do not have diabetes otherwise. For the most part, doctors will advise healthy eating habits and some mild form of exercise to keep blood sugar levels in check.

Treatment Options:

Type 1 diabetes does not have any established cure and is a lifelong condition. It is only monitored with the help of insulin therapy. Type 2 diabetes has the potential to be regulated and even reversed when strict eating principles are followed, occasionally accompanied by some form of medication. Gestational diabetes will go away after the delivery for most women, but care still needs to be maintained to prevent the condition from lingering or recurring.


5 Super-Fruits For Healthy Skin

Super-Fruits-for-Skin-CareWhen it comes to achieving healthier skin, fruits are a very good option. They are excellent sources of many and various kinds of vitamins, minerals and nutrients that are important in getting that smooth, radiant looking glow. Here is a list of 5 superfruits that can help you achieve the healthy skin you’ve always wanted.


bananaBanana is a very common fruit, you can find it in almost any part of the world and there is probably a reason why. See bananas are rich in different types of vitamins and nutrients, Vitamin B6 and Vitamin C, potassium, manganese and biotin to name a few. It is know for it’s anti – aging properties and the best part is you don’t need to put an effort in incorporating this in your diet. You can eat it anywhere, at any given time. Storage isn’t an issue either so you can just toss it in your bag and you instantly have a healthy snack.

lemonLemons are also heavily associated with great skin. This is because these citrus fruits are overflowing with vitamin C and by now, you should already know that vitamin C is a key ingredient in getting great skin. They combat free radicals, which are the culprits that bring you wrinkles and age spots. Put lemon in your tea or simply mix it with warm water and honey and you’re good to go. If you like, you may also use it as a natural cleanser, which can help lighten blemishes and even out skin tone.

orangeIn the same vein, oranges are also helpful because like lemons, they are also overflowing with vitamin c. For instance, oranges can aid in improving the skin’s texture as well as tightening it. Through vitamin C, it also slows down the aging process.


strawberriesIf you like making strawberry smoothies and milkshakes, you’re in luck because they are in the list; the vitamin C content of strawberries aids in the healing and repairing process of the body’s tissues. If you have oily or acne – prone skin, then you may also use strawberry as a mask or cleanser. This is because the acidity of the strawberry is very effective in removing excess oil in the skin.

papayaLast but definitely not the least is papaya. One look and you know right away that this fruit has a lot to offer, it has beta – carotene, Vitamin A, Vitamin C and Papain among others. Beta-carotene is filled with enzymes as well as phytochemicals that are just what your skin needs. Papain on the other hand is known for it’s anti – inflammatory agents. In addition, it also acts as an exfoliator that breaks down dead skin cells resulting to a lighter, more even skin tone without blemishes.

Aside from the fact that these fruits are rich in vitamins and nutrients, they are also packed with lots and lots of anti – oxidants that are not only good for your skin but for your health as a whole. Toss in the fact that they are high in fiber and low in cholesterol, you don’t have to worry about gaining weight, in fact fruits even help you shed those extra pounds! Also add some branch chain amino acids to your diet.