April 21, 2016 by Leave a Comment

Magnesium: Good for Your Heart. Good for Diabetes.

magnesium based diet benefits diabetes and heart

As one of the seven macrominerals, magnesium plays a big part in our everyday lives and the effort to stay healthy, so it’s important to get enough and avoid a magnesium deficiency. There are many magnesium rich foods, but if you’re going to take a magnesium supplement, it’s a good idea to check with your doctor first. There are many possible benefits of magnesium and for almost every part of the human body. For now, we’re going to focus on heart health and magnesium’s role in those affected by diabetes.

For Your Heart

Magnesium is key for muscle health and your heart is no exception. In addition to aiding in muscle strength, magnesium also helps with the transmission of electrical signals from the heart to the body. With proper magnesium intake, the risk of atherosclerosis and hypertension may be reduced.

Many studies have recently shown that if large amounts of calcium are consumed without proper magnesium levels, the risk of arterial calcification, cardiovascular disease, and kidney stones increases. Individuals with the greatest magnesium intake were shown to have a 58% lower chance of developing coronary artery calcification and a 34% lower risk of abdominal artery calcification.

If magnesium is quickly administered after a heart attack, the risk of mortality is lessened. Additionally, magnesium has been used as part of congestive heart failure treatment  in order to reduce the possibility of arrhythmia (abnormal heart rhythm).

For Diabetes

Magnesium is a key component in metabolizing glucose and carbohydrates, so understandably magnesium levels can have an effect on diabetes. Many studies have shown the inverse relationship between appropriate magnesium levels and the risk of diabetes. Keeping within a healthy range, For every additional 100 mg/day – keeping within a healthy range – the risk of developing type 2 diabetes goes down by 15%. Most of the magnesium in the studies was taken in by food, not supplements. When 300 to 365 mg of magnesium were consumed each day, an increase in insulin sensitivity could be found.

Additionally, researchers found that low magnesium levels led to impaired insulin secretion and sensitivity to insulin decreased.

Magnesium has been shown to have many other benefits as well. From migraines to bone health, magnesium places a significant role in your body’s well being. Most health professionals recommend getting your magnesium from your diet if possible. You can see some foods that are high in magnesium HERE. Get some updates on Cultural Health Solutions as well.

To learn more about clinical research for diabetes and other topics, click HERE or call us directly at 817-281-4156.

Filed Under: Clinical Research, Diabetes
March 29, 2016 by Leave a Comment

Detecting Type 2 Diabetes

Diabetes symptoms detection infographic

Although type 2 diabetes can be very manageable, it’s nothing to take lightly, which means it’s crucial that it’s detected as early as possible. It is estimated that 29 million Americans have diabetes, and 1 in 4 of those are unaware that they have it, according to the CDC. That means there are more than 7 million Americans who are not receiving the proper treatment, not making the proper lifestyle changes, and are at risk of serious complications. It may be hard to detect, the symptoms of diabetes – types 1 and 2 – can be fairly subtle. It’s possible to have developed type 2 diabetes and not know for years, so it’s important that you know what symptoms to look for. These are some of the more common signs of diabetes.

Increased Thirst and Frequent Urination

The excess sugar build-up in your bloodstream causes fluids to be pulled from the tissues of your body, which can cause excessive thirst and increased urination. Essentially, your body is trying to flush out the extra glucose.

Increased Hunger

In addition to extra thirst, individuals who develop type 2 diabetes may develop excessive hunger as well. Without proper insulin levels, your muscles and organs may become fatigued. When blood sugar levels drop sharply, the body may think it needs to be fed and will crave more glucose than is necessary.

Weight Loss

Despite the likely increase in food consumption, weight loss can still occur. Individuals may lose 10-20 pounds in a matter of a few months, but not in a healthy manner. The inability to properly metabolize glucose causes the body to use other means, such as protein and calories.

Fatigue

With the extra work your body is putting in to compensate for its glucose deficiency, and if cells aren’t getting the sugar they need, it can cause the individual to become tired and irritable.

Blurry Vision

Elevated blood sugar levels can cause fluid to be taken from your lenses, which may cause difficulty focusing or flashes of light to be seen.

Slow Healing

When someone is diabetic, cuts and bruises might become more difficult to heal, and their ability to fight infections could weaken.

Skin Problems

Different skin conditions, such as itching or darkened skin, may occur with diabetes. Itching may be caused by dry skin or poor circulation. Darkened skin is referred to as acanthosis nigricans and usually occurs in the neck or armpit areas – which may be a sign of insulin resistance.

These are some of the most common signs of diabetes, but you can find other symptoms and more information at www.Diabetes.org. Catching diabetes as early as possible is important to reduce the chances of complications arising from this disease. If you have any of these symptoms, it’s imperative that you see your doctor, and he or she will likely administer a diabetes test in order to check glucose levels.

Learn more about living with diabetes and how you can become a participant in one of our studies!

Filed Under: Clinical Research, Diabetes
March 3, 2016 by Leave a Comment

Newly Diagnosed With Type 2 Diabetes

Senior Couple Jogging In Park

You’ve been diagnosed with Type 2 Diabetes, and understandably you may feel shock, anger, sadness, or helplessness. Yes, it can be serious. It’s nothing to take lightly, but it is very manageable, and you can absolutely lead a normal life. If you’ve read any of our articles regarding Type 2 Diabetes, you know that healthy eating and regular exercise are key to living with diabetes. Now that you know, you can take the first steps toward feeling better and living a longer life. We’d like to help alleviate some of the stresses, and worry out of being newly diagnosed with five of the first steps you should take.

Get a Second Opinion

There’s no guarantee that the second test will yield different results, but there could be a chance that a mistake was made during the test. In the event that a lab error was made, or you ate or drank something before the test, there is a possibility that the first test may be inaccurate. The hemoglobin A1c test measures glucose levels over a three month period, and is generally accurate even if administered soon after meal consumption. However, with something as life-changing as diabetes, a second opinion is always recommended.

Select Your Team of Professionals

In addition to routine visits to your primary-care physician, you’ll likely be visiting with other professionals, such as a dietitian or diabetes educator. This group will play a vital role in helping you achieve healthy blood pressure, cholesterol, and blood sugar levels, and then maintaining them. They’ll also make sure you know how to check your blood sugar at home.

Begin Medication

Once you’ve confirmed diagnosis and assembled your team, it’s time to begin medication. Metformin was approved by the FDA in 1994, and is the most common treatment option for those with Type 2 Diabetes. This is generally the first drug prescribed, due to its low risk of side effects. If blood sugar doesn’t change as it should with this medication and healthy lifestyle changes, a different drug may be prescribed. If you are a male over the age of 50, or a woman over 60, the ADA recommends a low dose of aspirin to reduce risk of heart attack, but be sure to consult your physician.

Diet and Exercise

Be sure to read our article dedicated to this topic. Healthy eating and regular exercise are two of the most important lifestyle changes that you can make once you’ve been diagnosed. Losing 5-10 percent of body weight can make a huge difference in managing your diabetes.

Regular Exams

Although most complications can be avoided with proper treatment and healthy choices, it is a good idea to get annual eye and foot exams for early detection of problems that could lead to blindness or amputation. Additionally, the ADA suggests that those with diabetes get screened for kidney disease each year.

We know being diagnosed with Type 2 Diabetes can be a scary time, but you’ll be pleasantly surprised how normal a life you can lead if you keep a positive attitude, and stay on top of treatment and healthy living. Keep in mind, these are not your only options.

Filed Under: Diabetes
June 17, 2015 by Leave a Comment

5 Cookbooks Every Diabetic Should Check Out

Food, insulin, and blood glucose levels are intricately intertwined in the body. But you don’t have to be a rocket scientist to know that healthy foods will benefit any individual living with diabetes.

Which foods are healthiest for diabetics? How can you make diabetic-friendly meals and stay within your budget? Look to these five diabetic cookbooks to find a wealth of information on diabetes and the recipes you need to keep your blood sugar under control.

The Glycemic-Load Diet: A Powerful New Program for Losing Weight and Reversing Insulin Resistance

Author: Dr. Rob Thompson The Glycemic-Load Diet

If you’re a diabetic, you’ve probably heard about the glycemic index. Essentially, every food with carbohydrates is assigned a number based on how much it raises blood glucose levels. In general, foods with lower numbers are healthier than food with higher numbers. However, as Dr. Rob Thompson points out in this book, there are some flaws in this methodology.

Dr. Thompson uses his book to explain a new concept: glycemic load. He outlines the importance of serving sizes and details how diabetics can use the principles of glycemic load to lose weight. His recipes promote eating whole foods that are quality sources of nutrition: meats, cheeses, vegetables, fruits, and the like.

Betty Crocker’s Diabetes Cookbook: Everyday Meals, Easy as 1-2-3

Authors: Dr. Richard M. Bergenstal, Diane Reader, and Maureen DoranBetty Crocker's Diabetes Cookbook

Coming from the queen bee of cookbooks, this one contains 140 recipes and includes the nutritional breakdown of every dish. The editors have even created a seven-day meal plan using recipes from the cookbook. The recipes are divided into eight sections, featuring everything from breakfast to dessert.

This cookbook also serves as an educational tool. The beginning pages outline the main aspects of diabetes and provide a Q & A page with answers from a dietician. There is also a helpful carbohydrate chart and a glossary of commonly used diabetic terms.

The Blood Sugar Solution Cookbook: More than 175 Ultra-Tasty Recipes for Total Health and Weight Loss

Author: Dr. Mark HymanThe Blood Sugar Solution Cookbook

Dr. Mark Hyman is physician and well-respected author who has had seven books hit the #1-spot on the New York Times best sellers list. He’s a strong advocate of functional medicine—a patient-centered, whole-body treatment approach that focuses on the underlying causes of diseases.

In this cookbook, Dr. Hyman focuses on using proper nutrition to reverse diabetes and obesity. Before he lists any recipes, he encourages readers to take a series of quizzes to gauge the severity of their condition. He also provides guidelines for stocking the kitchen and shopping at the grocery store.

Finally, on to the recipes! Dr. Hyman doesn’t use any convenience foods, but instead focuses on a variety of real foods. These recipes are far from traditional “meat and potatoes” meals and many of the recipes take dedicated preparation, but the results are well worth it.

Biggest Book of Diabetic Recipes: More than 350 Great-Tasting Recipes for Living Well with Diabetes

Author: Better Homes & Gardens Editors Biggest Book of Diabetic Recipes

This diabetic cookbook is easy, straightforward, and a great option for beginners. The recipes utilize ingredients that are easy to find at any grocery store. Plus, they feature just the right spices to bring out the natural flavoring of foods without unnecessary added salt, sugar, or fat.

Unlike hardcover or paperback cookbooks, this collection of recipes is put together in a plastic spiral binding that allows the pages to lay flat on the countertop while you cook. Plus, it includes several days of meal plans and seven categories of recipes.

Diabetic Slow Cooker

Author: Diabetic Living Editors Diabetic Slow Cooker

Everyone loves slow cooker meals! They’re a cinch to prepare and the low-and-slow cooking time gives the food a great flavor. This cookbook from Diabetic Living gives diabetics quick tips on how to makeover traditional slow cooker meals and turn them into diabetic-friendly dishes.

There are 150 recipes in this book. You’ll find healthy recipes for chicken wings, meatballs, sandwiches, desserts, and much more. Plus, each recipe page also includes suggested side dishes and nutritional content.

Diabetes Clinical Research

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August 25, 2014 by Leave a Comment

D is for Diabetes. And Dogs.

lady and dog

Fido.  Man’s best friend.  For centuries, dogs have been our companions, best friends and sources of unconditional love.  In 1929, the first formal school for service dogs opened.  Since then, dogs have been aiding humans with disabilities for years.

In 1999, Mark Ruefenacht experienced a hypoglycemic episode.  His dog intentionally roused him awake and he was able to quickly treat it.  This experience inspired him to investigate the idea that there may be yet another utility for service dogs.  Dogs are renowned for their senses of smell and it’s a small leap to think they can smell blood sugar changes.  He facilitated a five-year research project that eventually turned into Dogs 4 Diabetics.  Other service agencies have followed suit and now train dogs for diabetes assistance in addition to other disabilities.

The history of using service dogs with diabetic children is relatively short but it’s wildly effective and popular.

Diabetic children are shackled with the responsibility of tracking their blood sugar, self-administration of insulin and monitoring their diet.  Service dogs constantly monitor blood sugar levels and give kids a little more freedom to just be kids.  The dogs are trained to respond when the child is experiencing a high or a low.  However, dogs are not a substitute for regular blood sugar testing.  They complement a care plan rather than replace it.

In some ways, dogs are better caregivers than we are.  They ask for very little in return and are a solid source of support not prone to mood swings or the everyday stresses of life.  Service dogs provide an excellent distraction for the children during uncomfortable medical visits and give them confidence and self-esteem.

Although most dogs are trainable, there are specific breeds that excel at assisting humans.  Typically, the breeds best suited for service work are Labrador Retrievers, Golden Retrievers, Border Collies and German Shepherds.

As of 2010, the Americans with Disabilities Act was revised to include service dogs.  Under current law, service dogs are allowed to go anywhere people can go.  The ADA revision does not include dogs who solely provide emotional support.  Service animals must perform duties directly related to the disability in order to qualify.

Service dogs receive several years of training before being placed with a family.  The family must continue training and establish firm boundaries to keep the training intact.  Some dogs wear vests indicating that they’re working dogs and not to approach them.  Having a service dog is not a small undertaking but can provide years of companionship, assistance and comfort to a child coping with diabetes.

Enjoyed this article? Try reading these as well . . .
Exercising with Diabetes: How to Manage Your Insulin
Diabetic Etiquette: Need Some Advice?
3 Questions Diabetic Patients Should Ask About Their Heart

Diabetes CTA

Filed Under: Diabetes
June 23, 2014 by Leave a Comment

One of Our Recent TV Commercials . . . .

Keep an eye out for our recent TV commercial airing on Channels 11 KTVT, 21 KTXA, and 33 KDAF. As always, give us a call if you’re interested in participating in a diabetic clinical research study!

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June 17, 2014 by Leave a Comment

Exercising with Diabetes: How to Manage Your Insulin

diabetes exercise

The human body uses a complex feedback loop to manage blood sugar. Blood glucose, insulin, the pancreas, the liver, and the cells all play important roles. If you have either Type 1 or Type 2 Diabetes straightening out each piece of this blood sugar puzzle can be really difficult! To make diabetes management even more challenging, this feedback loop behaves differently when you’re exercising.

Don’t get confused here—exercise is a wonderful thing for diabetics! But, all diabetics need to be aware of the effects that exercise has on their insulin and blood sugar levels. Any type of aerobic activity, from walking to swimming to cycling, will lower blood glucose levels during the exercise and can increase insulin sensitivity for up to 24 hours after you’re done with the activity. Without properly adjusting your insulin dose, exercise may lead to hypoglycemia.

Exercise, Insulin, and Glucose: How They Work Together

No diabetic wants to get into trouble with exercise-induced hypoglycemia and the best way to avoid it is to learn how your body uses glucose when you’re working out. The easiest place to start is in the muscles.

During exercise, your muscles use glucose as fuel. They do have some glucose in storage and that’s the fuel they use first. After the muscular glucose runs out, the pancreas releases the hormone glucagon. This triggers the liver to release glucose into the blood stream and that’s what the muscles will use for extended fuel.

Usually, the body of a diabetic has a difficult time getting glucose into the cells. However, during exercise, the muscle contractions stimulate the cells to easily pull in the glucose they need. Exercise also increases the effectiveness of the insulin in your blood. This is true even when the activity is over. The muscles want to replenish their stores of glucose, so they will continue to pull in extra glucose for hours.

All of these interactions mean that diabetics need to carefully manage their insulin dose and blood sugar levels before, during, and after exercise. If you have too much insulin in your bloodstream during exercise, the muscles will pull in too much blood glucose and you’ll become hypoglycemic. However, if you don’t have enough insulin, the glucose cannot get into the muscles and you may become hyperglycemic.

How to Adjust Your Insulin for Exercise

Now that you know what’s going on inside of your body during exercise, what should you do about it? All diabetics should lower their insulin dose before exercising, but the amount of that reduction is different for every individual. In general, you should reduce your insulin dose by one or two units. Here are a few factors to consider:

  • How fit are you?

If you haven’t exercised in a long time, you may be more likely to be hypoglycemic during activity.

  • How long and difficult is your activity?

Long, strenuous workouts are the most likely culprits of hypoglycemia, says the trainer of San Diego boxing.

  • What time of day is it?

Diabetics who exercise before breakfast usually have a lower chance of becoming hypoglycemic.

  • What are your blood glucose levels before you begin exercising?

If you skip a meal, you are more likely to have low blood sugar during exercise. If you’re blood sugar is above 180 mg/dL, you may not need any insulin adjustments.

Remember, you should check your blood sugar once every hour during exercise. If your level is below 70 mg/dL, stop the activity and take 15-20 grams of fast-acting carbohydrate. You can recheck your glucose levels after 15 minutes and return to exercising if the levels are within normal range.

Reference: OmegaBoom.com.

Precautions

Remember, we are referring to aerobic, moderate-intensity exercise. If you are participating in particularly strenuous, anaerobic exercises, you will need to make different adjustments to your insulin doses.

It is very important that you speak with your doctor before you begin any new aerobic activities or exercise regimens. He or she can help you properly adjust your insulin dose and instruct you about the exercises that are best suited for your unique circumstances.

Enjoyed this article?  Try reading these as well . . .
2 Steps to Treating Type 2 Diabetes without Medication
Exercises for Diabetics Who Suffer from COPD
4 Ways to Help Your Insulin Work For You

Diabetes Clinical Research

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April 14, 2014 by Leave a Comment

Diabetic Etiquette

Diabetes etiquette

For most of us, the thought of having to prick our fingers and give ourselves daily injections is downright scary.  For diabetes sufferers, it’s a simple fact of life.  Before you find yourself searching for what to say (or what not to say), consider these tips: 

Keep your advice about nutrition to yourself.  The diabetic knows what he or she can and cannot eat.  They’ve worked out the details with their trusted physician and know what they’re doing, thankyouverymuch.

Be supportive.  Don’t push diabetics to eat certain things or abandon the diet that works for them.  Understand that managing diabetes is a slippery slope and more than likely, they’ve “got this.”

Keep your scary stories to yourself.  Don’t share the story about Great Aunt Bertha who lost her foot to diabetes.  It’s not helpful.  Besides, managing stress is an integral part of managing diabetes so keep your horror stories to yourself.

Recognize that managing diabetes is a lot of hard work.  It’s a lot of effort to keep track of nutrition, insulin levels, medication, exercise, stress, and sleep.  Put yourself in their shoes.  It’s a full time job with a paycheck of not dying.

Control your own reactions. Do not be grossed out when your friend needs to test her blood sugars or give herself an injection.  It’s okay to say, “I’d like to learn more about this process if you’re willing to share” or “I’m incredibly needle-phobic so I’m going to look away but I’m still listening.”  It is not okay to run screaming from the room or say “HOW DO YOU DO THAT TO YOURSELF EVERY DAY?”  Remember the sandbox rules.  Be nice.

Ask how you can help.  Don’t assume things that may seem obvious.  Ask how you can support their efforts to stay healthy and balanced.

Don’t downplay the severity of diabetes.  While it could be worse (and let’s face it, it could ALWAYS be worse), don’t trivialize a very serious disease that has more than likely forced radical life changes upon your friend.

Don’t comment on any readings they may get in your presence.  Ask them what the numbers mean and refrain from “helpful” suggestions like “You probably shouldn’t have had dessert.”

The bottom line is simple.  Be diplomatic and polite.  Unsolicited advice can make anyone feel a bit prickly but is especially insensitive to someone who has undoubtedly spent years finding ways to manage diabetes that work them.

Enjoyed this article?  Try reading these as well . . .
2 Steps to Treating Type 2 Diabetes without Medication
Metformin: Top Side Effects of the Popular Diabetes Medication
Diabetes: Control Your Blood Sugars through Smoking Cessation

Diabetes Clinical Research

Filed Under: Diabetes
February 20, 2014 by Leave a Comment

3 Questions Diabetic Patients Should Ask About Their Heart

diabetic questions for your doctor

The heart pumps close to 2,000 gallons of oxygen-carrying, nutrient-rich blood through the body every day. When the heart can’t function properly, the entire body suffers.

Due to a variety of factors, diabetes impairs the heart and damages the entire circulatory system. Experts say that the damage done by diabetes is just as harmful to the heart as smoking cigarettes. In fact, cardiovascular issues are the leading cause of death among diabetics.

If you have diabetes, taking care of your heart should be at the top of your to-do list. Together with your doctor, you should be monitoring the status of your cardiovascular system and addressing any problems immediately.

Don’t know where to begin? Discussing these three questions with your doctor will give you a good start.

1. What are my risk factors?

The well-being of your cardiovascular system depends on several different factors. Being a diabetic already gives you one risk factor for cardiovascular disease. Here’s a list of seven other things that can cause damage to your heart and blood vessels. Remember, the more risk factors you have, the more likely you are to develop problems with your heart.

  • Smoking cigarettes – The nicotine in cigarettes denies the heart of oxygen and makes the heart work harder. Because of this, your blood pressure and heart rate go up. Smoking can also cause blood clots and damage blood vessels.
  • High cholesterol (hypercholesterolemia) – Having too much “bad cholesterol” (LDL) and not enough “good cholesterol” (HDL) can damage the heart. High cholesterol clogs the arteries and restricts blood flow.
  • High blood pressure (hypertension) – Diabetics are two times more likely to suffer from hypertension than the general public. It weakens blood vessels, narrows blood vessels, and overburdens the heart.
  • Obesity – Obesity feeds into several other risk factors. It can cause hypertension and high cholesterol.
  • Stress – Excessive stress can decrease blood flow to the heart, and make your blood pressure and heart rate skyrocket.
  • Gender – Women younger than 55 have a lower risk of cardiovascular health issues than men of the same age. After the age of 55, both genders have an equal risk.
  • Genetics – Having immediate family members with heart disease increases your risk of developing similar problems with your cardiovascular system.

2. What is the current condition of my heart?

As a diabetic, you should have a frank conversation with your doctor about the condition of your cardiovascular system. Listen specifically for these medical terms:

  • Atherosclerosis – the hardening of the arteries caused by excess cholesterol and fat in the blood. This condition limits blood flow to the heart and other organs. Diabetics often have severe atherosclerosis that advances quickly and causes damage throughout the body.
  • Microangiopathy – damage to the capillaries and small blood vessels that is caused by chronically high blood sugar.
  • Autonomic neuropathy – damage to the autonomic nervous system, which controls the nerves of the heart and blood vessels. Blood flow, pulse rate, and blood pressure may be affected.
  • Endothelial dysfunction – damage done to the inner lining of the blood vessels. The vessels may lose their flexibility.

3. How can I keep my heart healthy for the future?

By knowing your risk factors and the current condition of your heart, you can make a comprehensive plan to keep your heart in good shape. Here are some preventative steps you may want to discuss with your doctor.

Maintaining a healthy cardiovascular system is a critical part of any diabetic treatment plan. Make sure to discuss these questions with your doctor at every checkup.  If you feel any unusual cardiac symptoms, alert your doctor right away or call 911.

Enjoyed this article?  Try reading these as well . . .
Why Diabetics are at Risk for High Cholesterol
Low-Stress Meals For Diabetics
Diabetes: Control Your Blood Sugars through Smoking Cessation

Cholesterol CTA

Filed Under: Diabetes, High Cholesterol
January 24, 2014 by Leave a Comment

2 Steps to Treating Type 2 Diabetes without Medication

diet and exercise

There’s no denying that diabetes is a nasty disease. It affects the entire body and can lead to devastating complications involving the nerves, kidneys, eyes, and feet.

The worst part about diabetes? It keeps spreading! Experts predict that more than 53 million Americans will have diabetes by 2025. When compared to 2011, that’s an increase of 64 percent.

Type 2 diabetes is the most common type of diabetes. In recent years, researchers and doctors from online treatment programs for diabetes in Indians have been paying special attention to the role that obesity plays in this disease. Reports show that being overweight is a critical risk factor and that losing just five to ten percent of total body weight can be extremely effective in treating type 2 diabetes.  Here’s how . . .

Step 1: Nutrition

Following a healthy and balanced diet is a critical part of managing type 2 diabetes. Individuals don’t need to go on a crash diet to have a positive impact on their condition. Most overweight patients can use this formula to calculate their dietary needs:

  • Current weight  x  10  –  500/1000 calories = daily intake

For example, a woman who weighed 300 pounds would regularly need to eat 3000 calories per day to stay at her current weight. If she was interested in losing weight to treat her type 2 diabetes, she would subtract 500 or 1000 calories from that amount. Her initial recommended daily intake would be 2000 to 2500 calories.

In addition to calorie counts, type 2 diabetics should also pay attention to what they are eating. Experts recommend that 45-65 percent of calories come from carbohydrates. Approximately 10-30 percent of calories should come from protein and less than 30 percent should come from fats.

These are some of the best foods for type 2 diabetics:

  • Whole grains
  • Nuts
  • Non-starchy vegetables
  • Leafy greens
  • Fish
  • Fruit
  • Low-fat dairy

Step 2: Exercise

When it comes to treating type 2 diabetes, diet and exercise go hand-in-hand. Exercise not only helps diabetics lose weight, but it also has a positive impact on insulin levels even if weight stays the same.

Just like eating healthy, starting an exercise routine doesn’t have to be a drastic change. Most diabetics can see great results just by engaging in 30 minutes of brisk walking or other moderate exercise at least five days per week. Lifting weights and practicing stretching exercises are also beneficial.

Diabetics should try these tips for getting active:

  • Talk to your doctor about exercise recommendations
  • Check blood sugar before and after exercise
  • Exercise with a friend or wear a bracelet that identifies you as a diabetic

With a commitment to a healthy diet and modest exercise, type 2 diabetics can expect to lose one or two pounds per week. This may not seem like much, but even losing a small amount of weight can help lower blood glucose levels and encourage the body to use insulin more effectively.

Diabetes CTA

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