Diabetes Tips
If you have type 2 diabetes, changes in the way you eat and exercise
are your ticket back to good health. The following recommendations are
suggested by Jonathan Wright, M.D., a nutritionally oriented physician
and director of the Tahoma Clinic in Kent, Washington:
are your ticket back to good health. The following recommendations are
suggested by Jonathan Wright, M.D., a nutritionally oriented physician
and director of the Tahoma Clinic in Kent, Washington:
SUGAR AND REFINED FOODS:
EliminateDrastically reduce or completely eliminate sugar intake as well as
minimize sugar's first cousin, the refined foods such as white bread,
crackers, bakery items and snacks that contain white flour and other
highly processed grains, such as cold breakfast cereals. Processed
grains dump a load of glucose into the bloodstream.
minimize sugar's first cousin, the refined foods such as white bread,
crackers, bakery items and snacks that contain white flour and other
highly processed grains, such as cold breakfast cereals. Processed
grains dump a load of glucose into the bloodstream.
WHOLE FOODS: Follow the Rainbow
Add more whole foods, such as vegetables, vitalized protein sources,
sprouted beans, raw nuts and seeds to your diet. They're rich in fiber
and other nutritional factors that help stabilize blood sugar. If you
make sure to eat a nutritional spectrum of colorful foods every day,
and if you concentrate on getting those colors from whole foods, you
will begin to control high blood sugar with diet.
sprouted beans, raw nuts and seeds to your diet. They're rich in fiber
and other nutritional factors that help stabilize blood sugar. If you
make sure to eat a nutritional spectrum of colorful foods every day,
and if you concentrate on getting those colors from whole foods, you
will begin to control high blood sugar with diet.
PUMPKIN FOOD: Eat Some Daily
This category includes all types of pumpkins; the entire squash
family, such as winter, summer, spaghetti and yellow squash; and
cucumbers. Studies in China have shown that these foods help lower
blood sugar.
family, such as winter, summer, spaghetti and yellow squash; and
cucumbers. Studies in China have shown that these foods help lower
blood sugar.
FATTY ACIDS: For Damage Control
Supplements containing essential fatty acids, such as fish oils, can
help repair the cellular damage caused by a lifetime of consuming too
much sugar and refined carbohydrates.
help repair the cellular damage caused by a lifetime of consuming too
much sugar and refined carbohydrates.
EXERCISE: Twice a Day, Every Day
Studies have shown that people who exercise cut their risk of
developing type 2 diabetes by 24 percent. That's because exercise is
insulin's best friend: It lends a helping hand, moving glucose out of
the bloodstream and into the cells. The key to using exercise to
normalize blood sugar is to work out twice a day every day—once in the
morning and once in the evening, for 15 to 20 minutes each time.
developing type 2 diabetes by 24 percent. That's because exercise is
insulin's best friend: It lends a helping hand, moving glucose out of
the bloodstream and into the cells. The key to using exercise to
normalize blood sugar is to work out twice a day every day—once in the
morning and once in the evening, for 15 to 20 minutes each time.
To create an enjoyable exercise routine you can stay with for the rest
of your life, you may want to do one type of exercise in the morning
and another in the evening. Your morning exercise might look like one
of the gentler exercises like yoga or tai chi or a slightly more
strenuous activity like moving to music or bouncing gently on a
rebounder (mini trampoline). For your evening exercise, walking is the
easiest way to get out and get going.
of your life, you may want to do one type of exercise in the morning
and another in the evening. Your morning exercise might look like one
of the gentler exercises like yoga or tai chi or a slightly more
strenuous activity like moving to music or bouncing gently on a
rebounder (mini trampoline). For your evening exercise, walking is the
easiest way to get out and get going.
AVOID ASPARTAME: Nutrasweet-not so sweet
The Mission Possible report on aspartame (an ingredient found in most
sugar-free foods eaten by those with diabetes) says that aspartame is
disastrous for diabetic patients even though it is recommended by the
American Diabetic Association. Diabetic patients can develop diabetic
retinopathy. Many physicians do not realize that the methanol in
aspartame converts to formaldehyde in the retina of the eye and that
this is why so many diabetics bleed and have retinal detachments.
Formaldehyde is grouped in the same class of drugs as cyanide and
arsenic.
sugar-free foods eaten by those with diabetes) says that aspartame is
disastrous for diabetic patients even though it is recommended by the
American Diabetic Association. Diabetic patients can develop diabetic
retinopathy. Many physicians do not realize that the methanol in
aspartame converts to formaldehyde in the retina of the eye and that
this is why so many diabetics bleed and have retinal detachments.
Formaldehyde is grouped in the same class of drugs as cyanide and
arsenic.
CONSUME EXTRA FIBER: Stabilize Blood Sugar
Eating a high fiber diet and including extra fiber such as psyllium,
slippery elm, algin and ground flax seeds reduce the need for insulin
and also lowers the level of fats in the blood. Fiber helps to reduce
blood sugar surges, lowers LDL cholesterol and triglycerides.
slippery elm, algin and ground flax seeds reduce the need for insulin
and also lowers the level of fats in the blood. Fiber helps to reduce
blood sugar surges, lowers LDL cholesterol and triglycerides.
READ LABELS CAREFULLY: Avoid Hidden Sugars
Individuals with type 2 diabetes are less able than most people to
perceive sweet tastes, and this may make it more difficult for them to
lose weight. Because they do not recognize the sweet taste of
substances, they often consume sugary products that they do not
appreciate as sweet. If a person with type 2 diabetes attains a better
understanding of food, exercises greater care in choosing foods, and
reads food product labels carefully, he or she should be able to
control the problem and avoid the need for treatment with drugs or
insulin.
perceive sweet tastes, and this may make it more difficult for them to
lose weight. Because they do not recognize the sweet taste of
substances, they often consume sugary products that they do not
appreciate as sweet. If a person with type 2 diabetes attains a better
understanding of food, exercises greater care in choosing foods, and
reads food product labels carefully, he or she should be able to
control the problem and avoid the need for treatment with drugs or
insulin.
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