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Type 2 diabetes is on the rise and is fast becoming one of the leading causes of deaths worldwide. 

With the rise in obesity, mostly this condition is seen in people over the age of 40. Having a body mass index (BMI) greater than 25 increases your risk of developing type 2 diabetes. 

So, how do you manage or prevent this condition effectively? 

Well, the answer is pretty simple. Eat wisely and live smartly. It all depends on what foods you choose to eat and how active you are. 

Combining the right type of carbohydrates, proteins, and fat together can have a dramatic impact on how diabetes affects your body – positive or negative. 

Most people rely on medications to control their blood sugar. Medications have proven to have little effect on improving diabetes but rather just mask the symptoms of diabetes. Medications simply don't address the root cause of diabetes plus you run the risk of harmful side effects as well. Whereas, food that you consume has the ability to treat diabetes at the root cause itself. 

Hippocrates once said “let food be thy medicine and medicine be thy food.” And it is the low risk, low cost, and high rewarding solution!

With food you will be able to maintain healthy blood sugar levels, lower your risk of all diabetic complications: lose weight, increase energy, improves sexual performance, improve your health, and reverse your diabetes altogether. 

How carbohydrates can keep you out of trouble?

Let’s talk about carbohydrates – this is where much of the confusion comes in. Should you eat carbs? How much should you eat them? Which carbs are good and which ones are bad? Now, let’s get one thing clear. Carbohydrates are the only food that affects your blood sugar. 

Making the switch to the right type of carbohydrates will allow you to maintain good blood sugar levels and prevent the rollercoaster blood sugar effect – as a diabetic you can have ups and downs with your sugar levels. It can improve your energy levels, prevent fatigue and reduce inflammation within your body.

What are proteins and what do they do?

Now, let’s move on to proteins. Protein is made up of a string of amino acids. Proteins are the building blocks of DNA/RNA, human cell structure and the precursors to insulin production. Consuming good amount of quality protein is vital for optimum health and disease prevention. 

Consuming these high quality protein will allow you to stabilize your blood sugar by improving insulin sensitivity and insulin production, and help you lose weight.


Here comes the fat. Unfortunately, it has bad reputation over the years as the “bad guy” in your diet. 

Low-fat diet has been promoted as the standard for most people, including diabetics. The fact of the matter is “FAT DOES NOT MAKE YOU FAT.” 

Fat is possibly the most concentrated source of energy that we consume. Fat actually protects you by keeping the insulin levels down. It is essential for normal growth and development, energy, absorbing certain vitamins, providing cushioning for the organs, maintaining cell membranes, providing taste, consistency, stability to foods, among other benefits. Actually, cholesterol is one of the most important nutrients you can possibly consume. Every human cell needs it, our brain is primarily made up of it, and cholesterol is the precursor to all sex hormones. In fact, high-saturated diet has been shown to raise the good cholesterol (HDL), reduce the bad cholesterol (LDL), and help cleanse the liver. 

There are 3 main types of fats – saturated fats, unsaturated fats, and trans fats. 

Saturated fats have been scrutinized more mainly because they are high in cholesterol. Actually, cholesterol is one of the most important nutrients you can possibly consume. Every human cell needs it, our brain is primarily made up of it, and cholesterol is the precursor to all sex hormones. In fact, high-saturated diet has been shown to raise the good cholesterol (HDL), reduce the bad cholesterol (LDL), and help cleanse the liver.  Saturated fats include butter, meats, cream, lard, and coconut oil. 

Now, let’s move on to unsaturated fats. These fats have the ability to lower cholesterol and triglycerides levels (usually an issue for diabetics), improve brain function, reduce pain and help prevent cancer. One of the important benefits is its ability to reduce inflammation. Since diabetes is an inflammatory disease, unsaturated fat help combat diabetes. Unsaturated fats include olive oil, avocados, nuts, and fish oils. 

Past few decades have witnessed numerous clinical trials on studying trans fats.

When they replaced trans fats with carbohydrates (1% of calories), it significantly increased LDL (the “bad cholesterol"), but did not increase HDL (the “good cholesterol"). Similarly, when they replaced other fats with trans fats in the diet, it markedly increased the total/HDL cholesterol ratio and negatively affected. lipoproteins.

Transition to a diet that hasn't been familiar to you may seem difficult. The bottom line is, be it a gradual process or high steam effort, that you are making a conscious change for better. Ask yourself where do you want to be in terms of your health in the next 5 years.




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