Dietary Tips for Type II Diabetes
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Did you know that over 30.3 million Americans suffer from diabetes? Even more shocking is that 84.1 million Americans older than 18 years old meet diagnostic standards for prediabetes. This November, The Little Clinic is bringing awareness to diabetes and offering tips to help with prevention and control of this epidemic.
What is this disease that affects more than nine percent of the population? It all boils down to how the body processes glucose, the simplest derivative of carbohydrates. Diabetes presents itself in three primary forms - Type 1, Type 2 and Gestational. Type 1 diabetes is a chronic condition in which the body?s pancreas produces little to no insulin and often presents itself in early adolescence. This condition is often autoimmune and requires frequent insulin injections to properly metabolize glucose. Type 2 diabetes is a chronic condition in which the body becomes inadequate in its ability to metabolize glucose over time due to a variety of reasons. This form of diabetes may be preventable with effective diet and exercise interventions.
Gestational diabetes is a condition in which pregnant women experience elevated blood glucose levels. While this condition often goes away after the birth of the child, these individuals are at higher risk of developing Type 2 diabetes later in life than women who did not develop gestational diabetes during pregnancy.
While the medical community has not yet discovered a way to prevent Type 1 diabetes, we may be able to prevent or delay the onset of Type 2 diabetes with appropriate lifestyle interventions. The American Diabetes Association recommends that individuals receive annual blood glucose testing, achieve and maintain a healthy weight, perform regular physical activity and eat a well-balanced diet of fruit, vegetables, whole grains, lean protein and low-fat dairy or calcium-fortified dairy alternatives.
Individuals who are already diagnosed with prediabetes or diabetes should take extra steps to control their blood sugar by working with closely with their physician and registered dietitian nutritionist to establish a lifestyle and medication regimen that works for their individual needs.
There may be a genetic component to Type 2 diabetes, but too often the onset of Type 2 diabetes is related to poor lifestyle choices including inactivity, poor diet and elevated stress. It is never too late to take charge of your health! Begin by taking small steps towards a healthier you with the following suggestions from The Little Clinic Dietitians:
Snack Smarter - Most common snack foods are rich in processed carbohydrates and saturated fat while being deficient in other key nutrients. Switch up your snack routine by incorporating more balanced food options such as apples with unsweetened almond butter or baby carrots with hummus! The key is to always pair a carbohydrate-rich food with a food balanced in healthy fats or protein.
Move a Little More - Take steps toward a healthier you ? literally! Use the step counter on your phone?s health app or another step counter product to measure your daily physical activity. Aim for at least 10,000 steps to start and slowly increase your goal as your endurance increases to assist with better blood sugar control, weight management and stress reduction. Up the ante a little more by adding scheduled exercise to your weekly routine such as cycling classes, yoga or weight training ? anything that gets you moving!
Practice Portion Control - Foods that directly impact our blood sugar include starchy vegetables, fruit, dairy and dairy alternatives, and grains. These foods provide a myriad of health benefits but still need to be eaten in appropriate portions. Begin by choosing whole grains, more non-starchy vegetables and whole fruit and meeting with a registered dietitian nutritionist to determine the right portion sizes for your goals.
Know Your Numbers - We can?t prevent an issue that we don?t know we have! Knowing your numbers is a key tool to preventing the onset of any disease, including diabetes. Ask your physician for regular blood sugar, cholesterol and inflammation testing to ensure everything is operating smoothly!
Visit www.thelittleclinic.com/dietitians for information on our Little Clinic dietitian program and services.
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