Tuesday, May 25, 2010

A guest post on Diabetes & Healthy eating- by Patricia Harris

Most of us are aware of "Diabetes" which is a chronic (lifelong) disease marked by high levels of sugar in the blood & its effects. A healthy balanced diet is such an important factor in controlling and managing this ailment. I want to thank Patricia Harris for sharing some insight on diabetes & healthy eating with Brindavanrecipes.

We would appreciate your thoughts/comments/any stories you would like to share in managing this disease and tips that will help others.- Thanks.

Background on the author

Patricia Harris writes for the www.diabeticmenus.org
. Her personal hobby web log aimed at ways to eat healthy in order to avoid and manage diabetes.

If You Really don't Keep away from Type ii diabetes Now, Probably will Hate Yourself Later.

Type 2 diabetes is easily the most common kind of diabetes. Many Americans appears to have been diagnosed with diabetes type 2 symptoms, and much more are unaware they're at high risk. Some groups have a higher risk for developing type 2 diabetes than others.

Type 2 diabetes is much more common in African Americans, Latinos, Native Americans, and Asian Americans, Native Hawaiians along with Pacific Islanders, in addition to aged people.

In diabetes type 2, either one's body won't produce enough insulin or the cells ignore the insulin. Insulin is necessary for your body to use glucose for energy.

Once you eat food, the body reduces all the sugars and starches into glucose, that is the essential fuel for the cells in your body. Insulin takes the sugar from the blood into your cells. When glucose accumulates in the blood rather then going into cells, it can result in diabetes complications. You've the capability to boost and protect your overall health. With proper nutrition and physical exercise and making good life style choices (like not smoking), you can feel better, stronger, and healthier, and can decrease your risk of diseases like cancer, diabetes, heart problems and heart stroke.

What is actually Healthy Weight?

There's a good way to discover in case your current weight puts you in danger of developing serious diseases. Go to www.diabetes.org/bmi and consider the Body Mass Index (BMI) test.

The outcomes will help you decide if you need to give consideration to your weight. Better You consume, The Better You experience

Below are a few basic guidelines to help you and your family make healthier food decisions.

  • * Eat plenty of vegetables and fruit.
  • * Choose wholegrain foods over processed grain products.
  • *Try brown rice rather than white. Substitute whole wheat grains bread for white.
  • * Eat fish “ three times a week.
  • * Select leaner cuts of meat like those that end in "loin."
  • * Remove the skin from poultry and turkey.
  • * Eat non-fat dairy
  • * Drink water and calorie-free non-carbonated beverages.
  • * Use liquid oils for cooking rather than solid fats.
  • * Reduce high calorie snacks like chips, cookies, cakes, and regular frozen goodies. Find baked chips and reduced calorie snacks. Or have a bit of fruit instead.
  • * Watch your serving sizes. Even a lot of "healthy" food could potentially cause fat gain.


  • * Compare labels of similar foods, then opt for the one with smaller amounts of saturated fat, cholesterol and sodium.
  • * Adults should consume lower than 2400 mg. of sodium everyday. If you have high blood pressure, it is best to prefer even less.
  • * Try adding spices and herbs within your cooking to substitute for salt for enhancing flavor.
  • * A bit of Workout Goes further Anything that gets you up and moving is wonderful for you.

Here's what it could do:

  • * Reduce your risk of developing diabetes type 2
  • * Reduce your risk of heart disease and stroke Lower hypertension and cholesterol
  • * Reduce blood glucose (sugar) levels if you have diabetes, that may lower your risk of developing diabetes-related complications
  • * Alleviate stress *
  • *Allow you to slim down
  • * Provide you with more energy
  • * Help you sleep better *
  • * Build stronger bones and muscle mass

You don't need to visit a gym, play sports or use fancy equipment. Of course, you must discuss with your medical professional prior to starting any exercise regimen.

For those who have Diabetes. Maintaining a healthy diet and staying active are more important if you have diabetes. Well-balanced meals may help keep your glucose (sugar) level as near to normal as possible. Being active also helps you reduce blood glucose.

In case you increase your physical activity levels, you may be able to take less insulin or diabetes pills. For anyone who is very inactive, have heart disease or perhaps history of foot ulcers, talk to your doctor about safe exercise for you. Check your blood glucose before exercising. If it's under 100 mg/dl, eat some fruit, crackers or have a glass of milk or juice.

Check it again after exercising to learn how your blood glucose reacts to workout. Bring a snack if you'll be active for some hour.