Type 2 diabetes is easily the most common type of diabetes. Lots of Americans have already been told they have type 2 diabetes, and much more are unaware they may be at high risk. Some groups have a relatively higher risk for developing diabetes type 2 than others.

Type 2 diabetes is much more common in African Americans, Latinos, Indigenous Americans, and Asian Americans, Native Hawaiians and other Pacific Islanders, as well as the aged population.

In diabetes type 2, either your body isn’t going to produce enough insulin or the cells ignore the insulin. Insulin is essential for your body to use glucose for energy. Whenever you eat food, the entire body reduces all the sugars and starches into glucose, which is the essential fuel for any cells in the body. Insulin takes the sugar from blood into the cells. When glucose builds up inside blood instead of going into cells, it can lead to diabetes complications.

You could have the ability to boost and protect your quality of life. With proper nutrition and training and by making good way of life choices (like not smoking), it is possible to feel better, stronger, and healthier, and may decrease your risk of diseases including cancer, diabetes, heart problems and cerebrovascular accident.

What is a Healthy Weight?

There’s a great way to see if your current weight puts you at risk for developing serious diseases. Visit www.diabetes.org/bmi and take the Body Mass Index (BMI) test. The results will help you decide if you need to give consideration to your weight.

The Better You consume, The Better You experience

Below are a few basic guidelines to aid you and your family make healthier food decisions.

* Eat numerous vegetables and fruits.

* Choose whole fiber foods over processed grain products.

Try brown rice rather than white. Substitute brown bread bread for white.

* Eat fish 2 – three times weekly.

* Select leaner cuts of meat like those who end in “loin.”

* Remove the skin from chicken and turkey.

* Eat non-fat dairy

* Drink water and low calories non-carbonated liquids.

* Use liquid oils for cooking instead of solid fats.

* Cut back on too-high calorie junk food like chips, cookies, cakes, and regular frozen goodies.

Search for baked chips and reduced calorie snacks. Or have some fruit instead.

* Be careful about your serving sizes. Even too much “healthy” food could cause fat gain.

Tips:

* Compare labels of similar foods, then choose the one with smaller amounts of saturated fat, cholesterol and sodium.

* Adults should eat lower than 2400 mg. of sodium a day. For those who have high blood pressure, you should prefer even less.

* Try adding herbs and spices in your cooking to take the place of salt for enhancing flavor.

A Little Exercise Goes further

Something that gets you up and moving is designed for you. Here’s what it could do:

* Reduce your risk of developing diabetes type 2

* Lower your risk of heart problems and stroke Lower blood pressure and cholesterol

* Reduce blood glucose (sugar) levels in case you have diabetes, which often can lower your risk of developing diabetes-related complications

* Alleviate stress * Help you to lose fat

* Provide you with more energy

* Assist you to sleep better

* Build stronger bones and muscles

Its not necessary to visit a gym, play sports or use fancy equipment. Of course, you need to speak to a medical expert before beginning any exercise program.

For those who have Diabetes.

Eating healthy and staying active are much more important if you have diabetes. Well-balanced meals may help keep your glucose (sugar) level as nearly normal as it can be. Being active also helps you reduce your blood glucose. If you increase your physical activity levels, you might be able to take less insulin or diabetes pills. If you’re very inactive, have heart disease or even a history of foot ulcers, consult your doctor about safe exercise in your case. Check your blood glucose before exercising. If it’s under 100 mg/dl, eat some fruit, crackers or drink glass of milk or juice. Check it again after exercising to learn how your blood glucose responds to workout. Bring a snack if you’ll be active for some hour.

About me -Patricia Harris writes for the Diabetic Menu Plans blog , her personal hobby site centered on ideas to eat healthy to prevent and manage diabetes.

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