Type 2 Diabetes

Lets Talk type 2 diabetes. This is becoming an epidemic. Everywhere we look we are finding people are becoming insulin resistant and/or diabetic. We have the world of food delivery at our fingertips. Making it easy to consume all the wrong foods quickly. We live in a high pace environment and get caught up in our daily lives that we forget what is truly important. US! OUR BODIES, HEALTH, AND MINDS! WE ARE IMPORTANT! WITHOUT OUR HEALTH WE HAVE NOTHING! When we are consuming all the wrong foods our perfectly made bodies start to malfunction. We go into a DIS- EASED STATE. Our bodies go into overdrive. Not only is the body not getting the proper nutrients it needs it is now getting the wrong fats, high amounts of added sugar, refined carbohydrates, low amounts of fiber, vitamins, minerals, antioxidants and nutrients. Adding to nutritional deficiencies and malabsorption, not to mention the additives, preservatives, and other processed fake ingredients that are incredibly harmful to our bodies. Lets make a conscious decision to invest in ourselves. Lets prepare our foods so we aren’t scrambling when we get hungry. This is KEY! When your hungry you will look for the quickest fix. Have your fruits washed, your nuts and seeds available, and your yogurt packed. Making sure we eat a balanced diet is extremely important. A piece to the diabetic type 2 dis-ease is nutritional deficiency in some of the most important minerals. Eating a variety of WHOLE FOODS will help you get those nutrients your body is lacking. Eating consciously will impact your blood sugar and body in the best way.

Are you looking to keep your glucose levels from spiking while eating? Lets try changing the order in that we eat. Instead of subconsciously eating lets consciously eat! Try eating your vegetables first, protein and fats second, starches and sugars last. Sometimes its the simplest things that make a world of a difference. Your changing the order that your intaking your foods so now your body is digesting completely different. The goal is to keep our blood glucose at a more steady rise instead of spiking out of control.

The best vegetables to consume are dark leafy greens. They are high in magnesium, potassium, and vitamin c which are extremely important at helping keep blood sugar levels under control. Consume foods that are high in fiber and nutrient dense. Try to stay away from the more starchy vegetables with the exception of the sweet potato. Sweet Potato are high in fiber meaning it helps slow down digestion and absorption ultimately slowing down blood sugar. Some other great options are carrots, broccoli, zuccini, cabbage, cucumber, mushrooms, and green beans. Always try to eat foods that are high in fiber this is ALWAYS the best option. Foods high in fiber help control your blood sugar because the body is unable to absorb and break them down. Eating foods high in fiber also greatly benefit you because they keep you fuller longer.

Protein is extremely beneficial for your body. Kidney beans, pinto beans, black beans and chickpeas are all great sources of protein, fiber, magnesium, and potassium. It helps you stay fuller longer while stabilizing your blood sugar. They will not make your blood glucose spike making it a great protein option. You should eat 2 eggs daily the benefits they boast are incredible. The egg white should be thoroughly cooked and the yolk should be a bit runny. Eggs carry high amounts of chromium which is super important because it increases the activity of insulin in the body. Chromium becomes depleted from simple sugars and refined foods. Grain are also not the best because it binds to chromium and prevents it from being absorbed. Lean meats are also another great protein source. Try to eat grass-fed meats whenever possible because what the animals eat also do impact us. If the animal is consuming any grains, and is eating less grass or no grass it does change the mineral content and how lean the animal is. Grass-fed beef contains TWICE THE AMOUNT OF CLA THAN GRAIN FED. Grain fed cattle eat things like grain and soybeans. These things are high in Omega 6 fats making its ratio levels unhealthy. Not to mention the effects of soy on the body! This then impacts us. Remember your body is your temple. Fish is another great source of protein. Remember wild caught is always best when available. Fish high in omega-3 have the best benefits salmon, sardines, cod, trout, and mackerel.

Along side our veggies and proteins we can consume some great foods high in healthy fats. Avocados are my number one. A great salad with seeds and nuts topped off with some extra virgin olive oil.

We all know its so hard to cut out those starches and sugars. Maybe substituting them for something a bit healthier. Try adding in some barley, quinoa, brown rice, whole grain pasta, or whole wheat bread these are foods that are more whole. The goal here is to cut out simple carbs, but if you must because your eating the foods in this order your blood sugar may not spike substantially. This is why conscious eating is important. Now we don’t want to over indulge but this is a great tool to have. When eating sugar remember we want to keep it to things that are natural. Minimize artificial sweeteners and substitute them with a healthier option like agave, erythritol, maple syrup, xylitol, monk fruit, date sugar, coconut sugar, and honey. Eliminate adding sugar whenever possible.

Now lets talk snacks. Being diabetic everything you eat effects your blood glucose in a positive or negative way. So lets snack on some things that impact your body in a positive way. Fruit is a great source of vitamins that our body shouldn’t skip on. Berries and cherries are at the top of my list when looking for a snack. They are a diabetics superfood, packed with antioxidants and fiber. Bananas are another staple in my house when on the go. Some other great fruits to snack on are peaches, plums, apricots, apples, pears, mangos, watermelon and kiwis. Maybe you can add some fruit to a cup of plain greek yogurt or cottage cheese. Also adding in some nuts and seeds to your rotation of snacks is great. It adds some good fats, fiber, and protein to the mix.

I hope this helps you the next time your preparing your shopping list. Its the little improvements that we make daily that will change our lives in the long run. Eliminate those sugary drinks, sodas, and juices. Stop buying chips and cookies to snack on and substitute with one of the healthier options. Im not saying eliminate everything you once ate, but make it the priority to chose the healthier options MORE! Read the labels look for something with less carbs and more fiber. Something with a healthier sweetener and maybe some protein instead of those empty foods with nothing but harmful ingredients. Remember this is your life and body! Its worth the change.

Im going to include some nutrients, vitamins, minerals, and supplements your body should be getting. Maybe some would benefit you. You could also always add some herbal teas to your daily diet to help your body get those nutrients its missing.

Vitamin D, Vitamin C, Vitamin E, Vitamin K, Choline, Chromium, Magnesium, Zinc, Vanadium, Manganese, Selenium, Potassium, Omega-3 fatty acids EPA & DHA, monounsaturated fatty acids, Polyunsaturated fatty acids (when consumed with omega 3 in appropriate ratio), Conjugated linoleic acid, Medium-chain triglycerides, B vitamins, Ala-lipoic acid, Probiotics,

Some herbs and Ayurveda medicines are are Cinnamon, Fenugreek, Bitter Melon, Berberine, Aloe Vera, Turmeric, Ginger, Panax Ginseng, Alma, Gymnema Sylvestre, Bael leaves and fruit extract, Neem, Shilajit