Food Choices to Prevent Diabetes and Complications
You need to understand how different foods affect your blood sugar levels based on each food’s Glycemic Index (GI) to prevent diabetes.
Bad Dietary Practices Can Increase the Risk of Diabetes
All foods have a GI rating up to 100, and the higher the rating, the more that food spikes your blood sugar levels, increasing your risk of diabetes. Foods with a high GI that increase the risk of diabetes include sugar, white bread, white flour, white rice, potato and fast foods such as burgers, french fries, pizza, ice cream, chocolates and sweets.
A diet too low in good fats and protein can also reduce your ability to prevent diabetes as these foods help you feel full and reduce your cravings for carbohydrates and sugar.
Of course, once a week, it is acceptable to have a free meal and treat yourself, but six days a week, it is essential to eat a balanced diet of whole foods with a GI rating mainly of around 55 or less.
Nutritional Tips to Prevent Diabetes Complications
A diet high in whole foods (foods that look like they did in nature by the time they reach your plate) such as salads, vegetables, nuts, seeds, wild fish, beans such as lentils and chickpeas, organic eggs & organic chicken is a great foundation.
Fruits are also great but opt for lower GI fruits such as berries, apples, pears, peaches and papaya. Adding in good fats is also essential such as olives, olive oil, avocado, oily fish, nuts and seeds, to balance your blood sugar levels.
Protein at each meal is also a great way to balance your blood sugar level, and an excellent estimate is to have the size of the palm of your hand of protein at each meal. The could be 1-2 organic eggs, a handful of un-roasted and unsalted nuts and seeds, wild fish, organic chicken, 1/2 cup of lentils or beans if you can tolerate them.
Drinking 2-3L of water is also very beneficial, for often we tend to overeat and crave junk foods for we are dehydrated.
Taking the mineral chromium and cinnamon has been proven to balance your blood sugar levels. Taking a complex like our Rejuv Wellness Blood Sugar Support Capsules is a terrific way to prevent food cravings and blood sugar spikes that increase your risk of diabetes.
Diabetes, like all diseases, is associated with inflammation. This is why eating more green vegetables and adding in super greens, such as our Rejuv Wellness Sea & Soil Super Greens Capsules, is helpful. More greens will help reduce acidity, which reduces your desire to eat the junk foods that cause diabetes.
Foods to Avoid if You Have Diabetes
Generally, avoid foods with a GI rating of 60 or higher such as the ones listed above, white bread, pasta, potato, sugar and junk foods.
If you are diabetic or concerned about diabetes, it is also wise to keep your belly girth to 100cm or less (use a tape measure around the stomach at the post of the belly button). This is why exercise is vital, and walking for around 45 minutes most days would be highly beneficial.
Suppose you feel you are eating well and exercising but have a slow metabolism. In that case, you can also add in a product like our Rejuv Thermo Metabolic Support Capsules, which also reduces cravings and appetite, making it much easier to make healthy choices.