Diabetes prevention diet major concepts

We need to have a general understanding of nutrition and dietary prevention strategies when it comes to preventing diabetes.

We can’t think in terms of, “this food is nutritious therefor it is healthy”. Preventing diabetes through diet really comes down to one major concept.

1. We need to eat in a way that stabilizes blood sugar. If we allow our blood sugar to go too high, we put too much strain on the pancreas to create insulin. The more insulin we use the more resistant we are to insulin. High blood sugar levels are a disaster for diabetes. We absolutely need to control our blood sugar levels.

How do we stabilize our blood sugar through diet?

1. Avoid eating foods with a high sugar content. Foods high in sugar cause our blood sugar levels to sky rocket.

2. Eat several small meals throughout the day. Large meals spike blood sugar and insulin production. Eating more but smaller meals allows our blood sugar levels to remain more stable.

3. Don’t eat carbohydrate-only meals. Healthy fats like monounsaturated fat (found in olive oil) and omega 3 polyunsaturated fat (found in salmon and flax seed oil) help to slow down the release of carbohydrates (sugars) into the blood stream. The slow release allows for lower steadier blood sugar levels. Proteins also help to slow down the release of carbohydrates into the blood stream. Eating a banana, drinking a glass of orange juice, or having a few crackers on an empty stomach is a major no-no. This type of eating will cause your blood sugar and insulin to spike.

4. Choose complex carbohydrates over simple carbohydrates. Complex carbohydrates break down much more slowly and have a higher nutritional value than simple carbohydrates. Complex carbohydrate sources are whole grains, most vegetables, brown rice, unprocessed oatmeal, and whole grain pasta. Simple carbohydrates include pop, junk food, white rice, bread, bananas, cereal…..

5. Eat a high fiber diet. Foods that are high in fiber help to slow down the release of sugars into the bloodstream.

6. Don’t eat too much. Overeating is a major problem especially in the developed world. These extra calories cause excess insulin production as well as increased insulin resistance.