Diabetes Diet The Best and Worst Foods

Diabetes is a chronic disease that has reached great proportions among people, the world over. When diabetes is uncontrolled, it can have serious complications such as heart disease, kidney disease, blindness, and other complications. What is more important is that eating the wrong foods can raise your blood sugar and insulin levels and this also promotes inflammation that can raise the risk of this disease.

Carbs, proteins, and fats are the macronutrients that provide your body with energy. Carbs are known to have the greatest effect on your blood sugar levels so far. This is because carbs include starch, sugar, and fiber. But when people with diabetes consume too many carbs at a time, then their blood sugar levels can rise to a dangerous level.

Read further to know which are the foods to avoid with diabetes.

Sugar-Sweetened Beverages:
These are loaded with carbs and fructose that are strongly linked with insulin resistance and diabetes. Studies have suggested that consuming sugar-sweetened beverages can increase the risk of diabetes-related conditions like fatty liver.

White Bread, Pasta And Rice: 
These are high carb, processed foods. Eating such refined-flour foods has been shown to increase blood sugar levels in people with type 1 and type 2 diabetes.

Sweetened Breakfast Cereals:
These cereals are highly processed and contain more carbs than anything else. Also, these contain hardly any protein, which is a nutrient responsible for keeping the blood sugar levels stable. This is one of the foods to avoid diabetes.

Dried Fruits: 
When fruits are dried, the process results in a loss of water that leads to an even higher concentration of sugars. Hence, it is strictly prohibited for diabetics to have these in excess.

Fruit Juice:
The effect of fruit juice on blood sugar is similar to that of sodas and other drinks. These contain added sugar that is higher in carb content when compared to a regular soda.

Exercise and Weight Loss

The Importance of Weight Loss and Exercise

Carrying around too much weight feels uncomfortable, and it can also damage your health. According to the Centers for Disease Control and Prevention (CDC), obesity rates have skyrocketed in the United States in recent years. As of 2010, more than one-third of American adults were considered obese, defined as having a body mass index (BMI) of 30 or higher. Body mass is derived by dividing weight in pounds by height in inches squared, and then multiplying the result by 703 (weight (lb) / [height (in)] 2 x 703). You can calculate your body mass by following these three steps:

1. Multiply your weight in pounds by 703.
2. Calculate your height in inches squared.
3. Divide the resulting number from step 1 by the resulting number in step 3.

Obesity can lead to a number of serious health problems, including heart disease, diabetes, stroke, and some types of cancer. One method that can help a person lose weight is to limit the number of calories taken in through their diet. The other way is to burn extra calories with exercise.

Benefits of Exercise vs. Diet

Combining exercise with a healthy diet is a more effective way to lose weight than depending on calorie restriction alone. Exercise can prevent or even reverse the effects of certain diseases. Exercise lowers blood pressure and cholesterol, which may prevent a heart attack
.
In addition, if you exercise, you lower your risk of developing certain types of cancers such as colon and breast cancer. Exercise is also known to help contribute to a sense of confidence and well-being, thus possibly lowering rates of anxiety and depression.

Exercise is helpful for weight loss and maintaining weight loss. Exercise can increase metabolism, or how many calories you burn in a day. It can also help you maintain and increase lean body mass, which also helps increase the number of calories you burn each day.

A few principles which will help you stay on Weight loss track.

Stay away from your trigger foods

It may be challenging since you have probably been looking forward to indulging again but before you make a mistake, consider the possible consequences. It is simply not worth it. If you know you’re not able to just eat 1 square of chocolate but rather it will lead to a binge.

Weight yourself regularly.
Don’t let yourself fall into denial, if you gain you must know and immediately do something about it. The longer you don’t weigh yourself the more you can possibly gain and not know. It may seem like ‘just a few days’ but it really isn’t worth it. It’s not just about the pound or two, it’s about not falling into your old habits!

Observe your body
Reintroduce foods one at a time. It will enable you to observe any intolerances, sensitivities or weight gain triggers. For example, eat a dairy product watch your body for a few days then add a wheat product. If you see bread or milk causing bloating, weight gain or cravings, stay away from those or eat them rarely.