By It’s in everyone’s interest to be wary of our blood sugar levels
Type two diabetes affects both the young and old.
I cringe when I see what kids eat these days.
Every morning I pass a bus stop to purchase my cup of glory. Kids are lined up eating sticks of lollies and packets of crisps. Mind you; it’s about 7 am!
Never in my wildest dreams did I eat that kind of food as a young person? So can you imagine what that’s doing to their health, well-being and concentration?
Although I don’t eat refined sugar and processed foods, I still worry about type two diabetes.
I went through the whole gamut of diagnosis, weight loss and the eventual death of my mum. She had lifestyle-induced type two diabetes, and there was nothing I could do diet-wise to save her.
The truth about cancer & type two diabetes
Unfortunately for many people, when they get terminal cancer -nothing helps.
For example, mum couldn’t even have chemotherapy since her kidneys and liver had deteriorated so much from high blood pressure & blood sugar levels.
This was a by-product of her cancer.
In Australia, 280 people, on average, are diagnosed with diabetes daily. It’s the fastest-growing chronic health condition in Australia.
Worse still, so many people have type two diabetes and don’t even know it!
In short, diabetes occurs when your body loses its ability to regulate blood glucose.
When you start having chronically high blood sugar levels, complications such as eye & kidney disease, nerve damage and an increased heart attack can occur.
As I mentioned, my mum developed diabetes through diet and lifestyle, which you can prevent early by taking hold of nutrition and exercise habits.
But in some cases, it can be a genetic condition. In saying that, we could all benefit from eating better and exercising regularly.
Certain foods can increase blood sugar as well as stabilise it.
To control your blood sugar, manipulating your foods at certain times will help you do so. We should all aim for a steady stream of energy throughout the day.
It’s easy to attain this by eating well, exercising and eliminating those culprit foods.
One: Change the carbs you eat
It’s not about eliminating carbs but changing the ones you eat.
Low GI foods take much longer to leave your body, helping you stay full, control your blood sugar and keep your energy stable.
Foods such as quinoa, oats, whole grains, legumes, yogurt, milk and fruit can help you to master this.
However, problems can arise when you start including white bread and sugar. Think of those sugar slumps and highs when you eat these.
So next time you decide on eating carbs — choose wisely for blood sugar regulation, keeping yourself healthy and lean too!
Two: Fibre is your best friend
I love fibre, and it can upset your stomach and digestion. The trick is to add more to your diet during every meal — slowly.
Fibre-rich meals lead to slower increases in blood sugar.
It’s recommended we all eat about 30 grams of fibre per day, and this is a great starting point that leads to satiety, better gut health and, of course — going to the bathroom without a problem!
Eat various foods such as grains, beans, pulses, vegetables and fruits to get your daily fibre intake.
Three: Eat your carbs throughout the day
If you eat carbs during one meal, your blood sugar will rise, and it takes much longer for your body to bring it down to normal levels.
So, instead of having them all in one go — space them out during the day to get bouts of carb fuel.
For instance, have a smoothie for breakfast (filled with berries and veggie + protein) but wait a little while before you eat oats or smashed avo on sourdough or wholemeal bread.
Four: Pair carbs with protein and fats
When you schedule meals, include plenty of vegetables and good fat sources like avocado, oil, nuts and seeds.
Combining protein, fibre, and fat helps slow digestion, slowing down how rapidly carbs enter your blood system.
Key take away
If you combine all of these methods and then exercise, you can significantly improve blood sugar levels for up to 16 hours.
Being active daily also helps to improve your insulin sensitivity.
So, try to weight train regularly, walk briskly and if you dare — add in some HIIT for the ultimate far burn & blood sugar regulation!
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