The word “diet” can be misleading as many people think of a diet in terms of a weight-reducing diet. But diet refers to our food intake, or it can mean a type of food prescribed for a particular health issue. Everyone with Type 2 diabetes, regardless of their weight, should be encouraged to follow a healthy eating plan or “diet.”
One factor you’ll want to take into account is your carbohydrate tolerance. Many people fear carbs entirely and choose to simply avoid them in order to avoid blood sugar spikes and weight gain.
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And while you shouldn’t be indulging in too many carbohydrates or it can certainly have a negative impact on your health status, you shouldn’t fear them. By increasing your insulin sensitivity, you can improve the way your body handles the carbohydrates you eat, ensuring they don’t impact you in a negative manner.
But how do you boost insulin sensitivity? Let’s go over the key steps you need to be aware of…
1. Weight Train. Perhaps the best way to induce greater insulin sensitivity in your body is to get started with a weight training workout program. Regular intense weight lifting will pull carbohydrates from your muscles, depleting your muscle glycogen levels.
The end result is you now have these empty muscle glycogen stores to refill on eating carbohydrates. This makes you much more sensitive to insulin. Those who weight train regularly can almost always consume more carbs in their diet without fat gain, than those who don’t.
2. Add Omega-3 Fats To Your Diet. Next, you’ll also want to start adding more omega-3 fatty acids to your diet. These fats have been documented to boost insulin sensitivity and can also help lower the incidence rates of Type 2 diabetes. Or, for those already suffering, help you manage your condition.
You can find omega-3 fatty acids in foods like salmon, walnuts, and flaxseeds.
3. Avoid Simple Carbohydrates. The next quick tip to help boost your insulin sensitivity is to avoid simple carbohydrates. These will only hinder your body’s ability to use carbohydrates as they cause a high release of insulin to flood into your system.
Stick to unprocessed carbohydrates whenever possible and you’ll fare far better. Foods like oatmeal, brown rice, quinoa, sweet potatoes, along with fruits and vegetables should be your primary choices.
4. Sip Green Tea. Finally, consider sipping on green tea throughout the day. Green tea contains a number of antioxidants to not only help to combat free radical damage, but also boost insulin sensitivity levels as well.
Add a little lemon to your green tea to give it detoxification benefits and you’ll be all set.
So keep these tips in mind and you can be eating those carbs – and feeling great while you do it. Remember not all carbs are bad, it’s the type you eat and how you live your life that determines whether or not they impact your blood sugar in a negative way.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.
For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.
The answer isn’t in the endless volumes of available information but in yourself.
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