At dinner with friends recently, Samantha asked me, “How can I defeat Type 2 Diabetes? I’m a busy mum, and I know I don’t eat well.”
I asked her why she was concerned about Type 2 diabetes.
Samantha said she was disturbed by the recent statistics on Type 2 diabetes. And she was prepared to do anything to avoid this terrible disease.
Here are the statistics that got her attention…
More than 100,000 people developed diabetes in the past year.
In Australia, 280 people are diagnosed with diabetes every day. This mean one new case every five minutes.
In the United States, 1.4 million new cases are diagnosed every year.
A total of 29.1 million people now have diabetes.
According to the World Health Organisation we are now in the grip of a diabetes epidemic.
So, what is diabetes and what can you do about defeating it?
Type 1 Diabetes
This is an insulin-dependent diabetes and is rare…10% of all diabetes is Type 1.
This type of diabetes is where the beta cells in the pancreas can no longer produce insulin. The Type 1 diabetic patients need insulin injections for life.
Type 2 Diabetes
This is one of the fastest growing diseases in the western world.
Type 2 diabetes is a chronic metabolic disease. This is where the body cells become resistant to the pancreatic hormone insulin. Unfortunately, this is important because the pancreatic hormone insulin regulates the blood sugar (glucose) levels.
WARNING: If you have diabetes, please consult your doctor before changing your diet. Every person with diabetes is unique, and it should be managed with the help of your doctor.
The reason why Type 2 diabetes is disturbing is that it can cause a negative effect on your overall health. If the cells cannot absorb sugar for energy, then an undesirable rise in blood sugar will cause damage to the heart, blood vessels, eyes, kidneys and nerves.
Be mindful, that whenever you consume excess calories, starches, refined carbohydrates, sweets and fats, the sugar (glucose) level rises sharply in the blood.
There are solutions.
For many years studies have shown that the variety and quantity of food you consume рlау а kеу rоlе іn your health and preventing diseases like dіаbеtеs.
Two ways to stay well
(read part two of this blog for an extra 5 ways)
1. Eat Fibre Rich Foods
By consuming high fibre food, you can trick your body into believing you have eaten enough sooner rather than later.
The sooner you are full, the better, right?
The high fibre food will slim your waist and hips …and will make you smile!
Plan your meals to include these high fibre fresh foods daily:
- fresh vegetables
- root vegetables
- legumes (beans, peas, and lentils)
- whole grains
- fruits
These living plants provide certain fibres which our body cannot absorb but are necessary for our digestive system to control the blood sugar level.
Unfortunately, most of us eat a large number of animal products, which contain zero fibre. When combined with our low fibre, high sugar and salt fast-food consumption we are exposing ourselves to many diseases besides diabetes.
Health Tip – Start now by eating fibre rich foods.
2. Eat Mostly Plant-based Food (Low-Calorie Diet)
The plant kingdom (vegetables, legumes, sprouts, whole grains, fruits, nuts and seeds) has the highest number of superfoods, nutrients and proteins which empower the body cells to repair and maintain the whole body.
These superfoods, phytochemicals, antioxidants, vitamins, minerals and bioflavonoids provide the essential defences against diseases.
By consuming a variety of fresh food which includes five or more servings of vegetables and at least two servings of fruits daily, you will fortify your body against illnesses.
Breakfast options
- Fruits (apple, pears, oranges etc.) topped with 1 to 2 dessertspoons of seeds and nuts (chia seeds, ground flaxseed, pumpkin seed, sunflower seed, almonds, walnuts).
If you have a weight or health concerns, say, ‘no’ to mango, bananas, coconut, yoghurt, and all processed foods for breakfast.
Why? They are high in sugar and naughty fats.
If you are craving more food because your body is used to a high carb and fat diet in the morning, then you may add:
- A serve of mixed whole grain porridge, or oats, with flax or chia seeds, or
- A salad with steamed/roast vegetables and dressed to your taste.
Indulgent Salad Dressings:
- a) Blend lemon juice and garlic with olive oil or tomatoes or herbs
- b) Add ¼ avocado or salsa or tahini or leftover chutney!
Lunch options
As a busy mum, keeping a check on your overall health can become another task on your “To Do” list.
Here is a list of “no fuss” high fibre lunch and snack ideas that you can prepare and pack the night before:
- Fresh Green vegetable and mixed beans salad
- veggie sticks and dips like guacamole or hummus
- Your choice of whole grain sandwiches
- Veggie patties and fresh greens
- Bag of blueberries
- fruits and nut butter
- Nuts and seeds (only a fistful per day)
- My favourite – be creative with leftovers from last night
If you take a few minutes to pack some yummy healthy food, then you won’t reach out for the processed convenience foods at meal breaks.
Be aware that the commercially processed foods like sweet snacks, pre-packed meals, fast-foods, juices, energy drinks, and bakery goods contain refined starches, sugars, trans fatty acids (hydrogenated oils), and chemicals, e.g. food additives that will raise your blood sugar levels.
Read part two of the blog for another five ways to defeat diabetes.
Reminder…It’s time to nurture yourself and enjoy a vibrant life.
If you enjoyed this blog and want to know how I can help you take back control of your health and well-being, then Click here.
Christila Chandra here wishing you endless energy, good health and stress-free days.
I hope our paths cross again soon.
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