Diagnosis of the type 2 diabetes usually comes with a recommendation from the doctor to improve your meals or diet. Since the meals you eat normally have a great effect on your body health, following a proper and healthy diet plan can help your improve your well being, and manage the diabetes. A healthy diabetic meal plan will help you lose the excess weight, and maintain a proper and healthy body weight. It will help keep the blood sugar level stable; and having the right diabetic meals will help prevent various complications like high blood pressure, stroke and heart disease.

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Healthy Diabetic Meals Tips

Your daily focus should be on always making sure you are getting the proper types of foods. There isn't a single perfect food which can provide all the nutrients your body needs. You should follow a diet which emphasizes healthy diabetic meals from these 5 food groups; Vegetables, fruits, starchy foods, low fat or fat free dairy products and lean protein sources like lean beef, chicken, and fish. Well, although you may indulge in some other foods from time to time, these 5 food groups are the actual building blocks of healthy diabetic meals. Let's now take a closer look at some of these diabetic meals;

- Fruits and Vegetables

These are naturally low in calories and fat, and they're packed with fiber, vitamins, and minerals. In addition, fruits and vegetables always add flavor and variety to your meals. They also help in protecting against some cancers, stroke, heart disease, and high blood pressure. You can eat at least 5 portions a day.

- Starchy Foods

Starchy foods can include but not limited to; bread, potatoes, rice, pasta, chapattis, among others. They all contain carbohydrate, that's broken down in to glucose, and then used by your body cells as energy. Some of the best options of the starchy foods include; whole grain bread, whole wheat pasta and brown, basmati, or wild rice. These foods contain more fiber, that help in keeping your digestive system working properly. They're generally much more slowly absorbed which in turn keeps you feeling fuller, for longer.

- Proteins

Lean beef, chicken, fish,and dairy products are foods which are high in healthy proteins which helps with replacing and building muscles. They contain lots of minerals like iron, which are rather vital for the production of red blood cells. Some oily fish like salmon, sardine and mackerel provide omega 3, that helps protect your heart. Beans, pulses, tofu and soya are also great sources of protein.

- Fats

Fats normally have the highest amount of energy. Eating lots of fat can make you add on weight, which might make it much more difficult for you to manage the blood glucose levels. That being said, the body needs some fat for proper functioning but the actual type of fat you consume is very important. It's important you limit the saturated fats because they raise the LDL (bad) cholesterol levels. The saturated fats are found in various animal foods such as fatty meat, cheese, butter and milk. Vegetable fats which are saturated can include; palm oil, and coconut products like cream, copha, and coconut milk. In order to reduce the saturated fats;

- Choose low fat foods.
- Choose lean meats and trim off the fat prior to cooking.
- Remove skin from the chicken before cooking.
- Avoid using cream, butter, lard, coconut milk, dripping and the solid cooking margarines.

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Like so many of you, I glanced at the calendar and had that light bulb moment, realizing that the holiday season is on the doorstep. They're lighting trees, promoting holiday gifts and stocking supermarkets with all the ingredients to cook up the seasonal dishes and desserts we love. One of the things that is consistently are on the minds of my clients living with diabetes is the "Tis' the season what can I eat challenge?" Though it may seem daunting from their side of the table, I reassure them that they can continue to enjoy many of their favorite foods, they simply must think about the foods they choose weighing the pros and cons of the options on the menu.

Today it is fairly easy for the savvy host or hostess to respond to the needs of guests on special diets. Whether living with diabetes, looking for gluten-free or vegetarian a little pre-planning will aid in making sure you stick to your eating plan. Following are guidelines to help you stay on track if you have special diet needs.


1. Stay in your routine-take your medications at the same times you usually take them.

2. When you're invited out or join the office potluck team, volunteer to bring a dish, choosing to bring a healthy option.

3. When you know you need a treat to soothe that sweet tooth, cutback on the carbohydrates in the meal such as potatoes, rice or bread.

4. Don't skip meals. Your goal is to keep your blood sugar in control and skipping meals will leave you hungry and more inclined to overeat.

5. Exercise regularly---can't get to the gym? Take the stairs or park further from your destination to make sure you get the exercise in.


6. Keep snacks on hand such as 1-oz portions of nuts or mini-rice cakes while shopping or running errands.

7. Choose vegetables instead of crackers and breads to go along with dip options.

8. If making dips or spreads, try plain Greek-style yogurt instead of sour cream or cream cheese.

9. Sweet potatoes are an iconic favorite-if hosting, serve roasted sweet potatoes along with the traditional version that is often topped with brown sugar or marshmallows.

10. Fill a small plate with recommended portions of your favorite foods.

11. Skip or limit alcohol. If you have a drink, have it with food.

12. Choose club soda with a slice of lemon or lime as a mock cocktail.

13. Limit gravy or choose the au jus version in place of a thickened one.

14. Drink plenty of water. It keeps you hydrated and aids digestion.


15. Get your body moving. This can be as simple as helping to clear the table. Take a walk or if there is music, encourage dancing.

16. Get plenty of sleep; sleep deprivation can make it difficult to maintain blood sugar levels and it will contribute to eating more.

These guidelines will help you enjoy the festivities without overindulging. Remember the reason for the season--you can enjoy food, festivities and friends making memories with those you care about.

Take way: Pre-planning for meals during the holiday season aids in staying on the healthwise track during the season of good eating.

Can your diabetes be cured? Is it possible to normalize your blood sugar and stop all medication?

To learn about the groundbreaking new research that shows how to reverse type 2 diabetes in 3 Weeks, simply Click Here!

As someone who has had type 2 diabetes for 15 years, I have had my ups and downs with this disease. But through those ups and downs I have learned some valuable lessons with respect to diabetes as a whole and diabetes management in particular. I have tried a myriad of medicines. Metaformin, glimepiride, Byetta just to name a few and they have been effective with varying effects. But over time I have come to realize that there is no replacement for a good diet and exercise plan. There are many articles about good diabetes foods. What is a good carb? What is a bad carb? But this article concentrates on the HOW as oppose to the WHAT. I have found this to be equally, if not more important. Too much of a good carb could kill, if you know what I mean. Here are some diabetes diet tips that proved successful for me with respect to the HOW when it comes to diabetes diet planning.

- Eat Big at Breakfast: Eat your largest meal in the morning, with your largest amount of carbs eaten during this meal. Now when I say big I do not mean Paul Bunyan big, but larger than the other meals you will eat during the day. I typically eat my largest serving of carbohydrates in the morning also. This is for two reasons. First, I work out in the morning and I need carbs for my workout, although I don't eat the carbs until after my workout (more about that later). Second, eating the bulk of your carbs in the morning gives you the entire day to burn them, which is important for a person with diabetes, especially type 2 diabetes.

- Eat Many Mini Meals: There are not too many people who don't advise this for any diet plan. For a diabetic it is critical, because it allows your body to process what you eat gradually as oppose to a big meal, which your body has to go into overdrive to process. Big meals are not the best friend of a diabetic.

Can your diabetes be cured? Is it possible to normalize your blood sugar and stop all medication?

To learn about the groundbreaking new research that shows how to reverse type 2 diabetes in 3 Weeks, simply Click Here!

- Eat Light at Night: I would advise stopping at around 6pm. This is usually what gets many diabetics (particularly people who have type 2 diabetes), because as the day goes along we may miss a meal or two because we are busy and then we try to make up for it later in the day. This is a big mistake for two reasons. First, eating big meals doesn't make our bodies happy. It is analogous to bringing a whole bunch of work to a person who is not equipped to handle it. It will do nothing but stress your body out. Second, eating late at night also is a problem because it is in effect a double whammy, because we are eating a huge meal during the time our body is ramping down. To use the analogy I used earlier, we are bringing a huge amount of work for our bodies right before closing time. Remember how you felt when someone did this to you at work. Now imagine how your body feels. And I can virtually guarantee your fasting glucose level will be elevated.

- Find a Way To Workout: And you don't have to do anything special. Just do something!! I have learned that the little things you do can make a big difference over time. You would be amazed how walking a little everyday can have huge long term benefits to your health. Now what does exercise have to do with diet planning? I am glad you asked that question. How and when you exercise will play a HUGE part on when and what you eat. And if there is a magic bullet, this is it. Nothing impacts my blood glucose level more than exercising. Now here is something interesting. When I workout in the mornings, I typically do not take in any carbs before I workout and I take my glucose level before I workout. It is typically around 85 to 90. After I workout, my glucose level goes up!!! But this is a good thing, because what is happening is that my body is drawing on my fat stores to get energy (glucose). As a type 2 diabetic, I have to believe this is helping my body process my glucose more efficiently.

- Properly Prepare your Food in Advance: The truth is diabetes is all about management. And good diabetes diet planning is of little help if we don't do some advance preparing. If I had one piece of advice to give my fellow diabetics, especially those of use with type 2 diabetes, it would be do as much pre-planning and preparing as possible. Prepare your food in advance. Create a weekly menu of foods that you want to eat and schedule exercise opportunities throughout your day.

There are many other things that can be done, but for me these are some of the crucial tips that tipped the balance for me going from a person with a lot of health complications to being in great shape and health.

Can your diabetes be cured? Is it possible to normalize your blood sugar and stop all medication?

To learn about the groundbreaking new research that shows how to reverse type 2 diabetes in 3 Weeks, simply Click Here!

Insulin resistance is the hallmark of Type 2 diabetes. The pancreas makes an average or above average supply of insulin but it cannot effectively do its job of helping sugar enter the cells to make energy. Too much insulin resistance, abnormally high insulin levels, and high blood sugar levels in healthy people can put them at risk for developing full-blown Type 2 diabetes.

According to the online journal PLOS ONE, October 2016, healthy people can lower their insulin resistance by eating low-carbohydrate meals. Scientists at the University of Michigan in Ann Arbor, United States, studied four groups of eight healthy women who had passed menopause. Each participant was given three meals, and her insulin resistance was measured.

Women eating three low-carbohydrate meals reduced their evening insulin levels by 39 percent, meaning their insulin resistance level was lowered. After physical activity, they reduced their insulin levels by 31 percent. Insulin resistance measured directly showed...

a 37 percent reduction after the third low-carbohydrate meal and
a 24 percent reduction after exercise.

Exercising before meals tended to raise evening blood sugar levels. It was also thought exercising before meals raised the insulin levels by inhibiting normal signals between rising blood sugar levels and the pancreas. Anyone can develop Type 2 diabetes. The following is a list of factors increasing the risk...

Age - being over 45 puts people at a greater risk, although anyone, no matter their age, including children, can develop the condition.

Being overweight or obese - height-to-weight ratio is critical. Body mass index (BMI) should be maintained between 18.5 and 24.9.

Family history - having a mother, father, sister, or brother with Type 2 diabetes means one can carry the gene for the condition

Leading a sedentary lifestyle - sitting in front of a computer or television all day is unhealthy for the entire body.

Race -Native Americans, Samoans, Hispanics, and Blacks tend to be at high risk for reasons not yet understood.

Prediabetes - fasting blood sugar levels of 100 to 124 mg/dL (5.5 mmol/L to 7 mmol/L) is abnormally high.

Gestational diabetes - having diabetes diagnosed for the first time during pregnancy raises the mother's risk of developing full-blown Type 2 diabetes during the next 5 to 10 years.

Prevention is possible. Let's hear it for following a low-carbohydrate vegetarian eating plans three times a day. With that and the old standbys: lean weight and regular physical activity, lowering the risk of Type 2 diabetes is a realistic goal.

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.

Can your diabetes be cured? Is it possible to normalize your blood sugar and stop all medication?

To learn about the groundbreaking new research that shows how to reverse type 2 diabetes in 3 Weeks, simply Click Here!

Having a healthy balanced diet is the cornerstone of treatment in the management of Type 2 diabetes. According to the Royal Children's Hospital's Diabetes Manual, the food pyramid is the ultimate guide for the diet of anyone with diabetes. Using the food pyramid enables a diabetic to follow a normal, yet healthy diet plan. Furthermore, this healthy kind of dieting method allows you some room for better weight management. The amount and composition of your usual meal is adjusted to have bulkier content, through the use of fruits and vegetables, but with lesser calories.

You may be wondering why your doctor and dietitian encourage you to eat three square meals per day including snacks in between when you really have to control your blood sugar. Is this contradicting the principles in the management of Type 2 diabetes? If you are on insulin or oral anti-diabetic medication, then these medication are the reason why your doctor is advising you to eat three square meals each day including your snacks. You see, your medications tend to lower your blood sugar levels. And if you try to skip a meal, you blood sugar may dip so low creating a complication called hypoglycemia.

What is hypoglycemia?

The National Diabetic Information Clearinghouse defines hypoglycemia as the state of low blood sugar level. Hypoglycemia may cause an array of symptoms such as:

light-headedness or headache
excessive hunger
anxiety, and
unusual sweating

In worst cases, severe hypoglycemia may lead to coma and even death.

When your doctor advises you not to take any medications for your Type 2 diabetes, do you still need to have three square meals and snacks?

If you are only using some lifestyle modifications to control your blood sugar, it is not necessary to include snacks in your healthy eating plan according to the Royal Children's Hospital. The reason why snacks are needed is to have a consistently controlled level of blood sugar in Type 2 diabetics taking medication.

Also, researchers have concluded that eating irregular meals appears to produce a higher level of insulin resistance and higher cholesterol levels after fasting than does eating regularly scheduled meals.

It is always important to have the proper guidance of your dietitian in planning your meals and snacks. The reason for this? Different carbohydrate sources affect your blood sugar in different ways. Because of this, your dietitian needs to plan a diet that will ensure your blood sugar level will not become too high in the process or dip too low so as to cause hypoglycemia.

Can your diabetes be cured? Is it possible to normalize your blood sugar and stop all medication?

To learn about the groundbreaking new research that shows how to reverse type 2 diabetes in 3 Weeks, simply Click Here!

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