Lose Weight If Youre Overweight Or Obese
Although not everyone who develops type 2 diabetes is overweight or obese, the majority are.
Whats more, those with prediabetes tend to carry excess weight in their midsection and around abdominal organs like the liver. This is known as visceral fat.
Excess visceral fat promotes inflammation and insulin resistance, which significantly increase the risk of diabetes (
One study of more than 1,000 people with prediabetes found that for every kilogram of weight participants lost, their risk of diabetes reduced by 16%, up to a maximum reduction of 96% .
There are many healthy options for losing weight, including low-carb, Mediterranean, paleo and vegetarian diets. However, choosing a way of eating you can stick with long-term is key to helping you maintain the weight loss.
One study found that obese people whose blood sugar and insulin levels decreased after losing weight experienced elevations in these values after gaining back all or a portion of the weight they lost .
Carrying excess weight, particularly in the abdominal area, increases the likelihood of developing diabetes. Losing weight may significantly reduce the risk of diabetes.
In an analysis of several studies totaling over one million people, smoking was found to increase the risk of diabetes by 44% in average smokers and 61% in people who smoked more than 20 cigarettes daily .
Tingling Numbness Or Pain In The Hands Or Feet
High blood sugar levels can affect blood circulation and damage the bodys nerves. In people with type 2 diabetes, this can lead to pain or a sensation of tingling or numbness in the hands and feet.
This condition is known as neuropathy, and it can worsen over time and lead to more serious complications if a person does not get treatment for their diabetes.
So What Foods Increase Insulin Production
All carbohydrates to some degree at least will raise your blood insulin levels. That is why I consider type 2 diabetes a form of carbohydrate intolerance. Protein can also raise levels but to a much lesser degree. The only macronutrient that keeps your insulin levels and, therefore, your blood sugar stable is FAT! Therefore, if you are trying to reduce insulin levels, you need to reduce your amount of certain carbohydrates and replace them instead with healthy, natural fats.
What does that mean in terms of actual FOOD CHOICES though?
When I say healthy, natural fat think nuts and seeds, avocados, omega 3 fats , extra virgin olive oil and whole eggs.
And when I talk about reducing certain carbohydrates, I mainly mean reducing your intake of refined carbohydrates such as pasta, rice and bread. Non starchy vegetables are fine and can be eaten in abundance. Many fruits are packed with carbohydrates, so if youre trying to reduce your carb intake, try and limit your intake to low-carb fruit, such as rhubarb, watermelon, berries, peaches and blackberries.
It is really important to say that I do not believe that there is one perfect diet for everyone. Different people respond to different diets.
However, if you have a diagnosis of type 2 diabetes or if you have been told you are at high risk or if you have significant abdominal obesity, here are 11 ways to start reversing the effects immediately:
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Being Overweight Or Obese
You’re more likely to develop type 2 diabetes if you’re overweight or obese with a body mass index of 30 or more.
Fat around your tummy particularly increases your risk. This is because it releases chemicals that can upset the body’s cardiovascular and metabolic systems.
This increases your risk of developing a number of serious conditions, including coronary heart disease, stroke and some types of cancer.
Measuring your waist is a quick way of assessing your diabetes risk. This is a measure of abdominal obesity, which is a particularly high-risk form of obesity.
Women have a higher risk of developing type 2 diabetes if their waist measures 80cm or more.
Asian men with a waist size of 89cm or more have a higher risk, as do white or black men with a waist size of 94cm or more.
Exercising regularly and reducing your body weight by about 5% could reduce your risk of getting diabetes by more than 50%.
Read about measuring your waist size
How Type 2 Diabetes Is Diagnosed
Diagnosing type 2 diabetes requires a series of lab tests looking for markers of elevated glucose, or blood sugar. Such tests are necessary, as type 2 diabetes may or may not have noticeable symptoms, or symptoms may crossover with other conditions.
The diagnosis often is made during an annual physical or checkup. Your healthcare provider may order a hemoglobin A1C test, a fasting blood sugar test, or an oral glucose tolerance test as part of regular screening to check blood sugar levels and to help determine if you have diabetes.
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What Are The Pros And Cons Of The Keto Diet For Type 2 Diabetes
The keto diet is a low carb diet that emphasizes foods rich in protein and fat, such as meat, poultry, seafood, eggs, cheese, nuts, and seeds. It also includes nonstarchy vegetables, such as broccoli, cauliflower, cabbage, kale, and other leafy greens.
It limits foods high in carbohydrates, including grains, dried legumes, root vegetables, fruits, and sweets. Typically, ketogenic diets only include between
of nine studies, low carb diets could help enhance blood sugar management in people with type 2 diabetes while also improving levels of triglycerides and HDL cholesterol.
Another 2018 study had similar findings, reporting that the ketogenic diet could improve blood sugar levels and reduce insulin resistance.
However, depending on the protein-rich foods that you choose, the keto diet and many other low carb diets can be high in saturated fat. You can decrease your consumption of saturated fat by limiting the amount of red meat, fatty cuts of pork, and high fat cheese that you eat.
It can also be challenging to get enough fiber while following the keto diet. For this reason, its important to eat plenty of low carb foods that are rich in fiber, including nuts, seeds, and leafy greens.
Still, more research is needed to learn about the long-term benefits and risks of the keto diet and other low carb approaches to eating.
The Cause Of Diabetes
Diabetes is an illness related to elevated blood sugar levels. When you stop releasing and responding to normal amounts of insulin after eating foods with carbohydrates, sugar and fats, you have diabetes. Insulin, a hormone thats broken down and transported to cells to be used as energy, is released by the pancreas to help with the storage of sugar and fats. But people with diabetes dont respond to insulin properly, which causes high blood sugar levels and diabetes symptoms.
Its important to note that theres a difference between type 1 and type 2 diabetes. Heres an explanation of the two types of diabetes and what causes these conditions:
Type 1 Diabetes
Type 1 diabetes is commonly called juvenile diabetes because it tends to develop at a younger age, typically before a person turns 20 years old. Type 1 diabetes is an autoimmune disease where the immune system attacks the insulin-producing beta cells in the pancreas.
The damage to the pancreatic cells leads to a reduced ability or complete inability to create insulin. Some of the common causes that trigger this autoimmune response may include a virus, genetically modified organisms, heavy metals, or foods like wheat, cows milk and soy.
The reason foods like wheat and cows milk have been linked to diabetes is because they contain the proteins gluten and A1 casein. These proteins can cause leaky gut, which in turn causes systemic inflammation throughout the body and over time can lead to autoimmune disease.
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Importance Of Early Diagnosis
An early diagnosis may help prevent complications.
Recognizing the early signs of type 2 diabetes can allow a person to get a diagnosis and treatment sooner. Getting appropriate treatment, making lifestyle changes, and controlling blood sugar levels can greatly improve a persons health and quality of life and reduce the risk of complications.
Without treatment, persistently high blood sugar levels can lead to severe and sometimes life-threatening complications, including:
Type 1 Vs Type 2 Diabetes: Whats The Difference
Type 2 diabetes is not the same as Type 1 diabetes. In Type 1 diabetes, your pancreas doesnt make any insulin. In Type 2, your pancreas doesnt make enough insulin, and the insulin it is making doesnt always work as it should. Both types are forms of diabetes mellitus, meaning they lead to hyperglycemia .
Type 2 diabetes usually affects older adults, though its becoming more common in children. Type 1 diabetes usually develops in children or young adults, but people of any age can get it.
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What Causes Insulin Resistance
Like we said before, insulin resistance is the buildup of dietary fat in cells that are not meant to store it. This can result from a diet that’s too high in fat, processed foods, and simple sugars, or a lack of exercise, stress, sleep, and other challenges.
Most likely, it’s a combination of all of these factors.
Fortunately, there are four steps to guarantee that you can get control of your blood sugar levels and overcome diabetes.
How Can I Manage Or Prevent Diabetes And Gum Disease
Before you’re caught in the loop of diabetes and gum disease, follow your doctor’s and dentist’s recommendations regarding your overall physical and oral health.
For diabetes, your doctor might advise medicine and major lifestyle changes such as eating a balanced, healthy diet in normal portions and exercising more. We noted that the American Diabetes Association developed a nutrition therapy meal plan, which includes a diet with less added sugar and less processed foods. It’s better to eat fresh and lean: fruits, vegetables, plant-based protein sources, and lean meats.
Your dentist and dental hygienist might set you up with a special oral hygiene routine and a personalised schedule for gum disease check-ups. You could also receive a referral to a periodontist.
Between visits to your dental professional, a good oral home care routine is essential:
- Brush your teeth twice daily using a soft toothbrush and fluoride toothpaste.
- Floss at least once daily. Flossing aka interdental cleaning helps remove plaque brushing might miss.
- Rinse with an antibacterial mouthwash daily.
And then there’s your sugar consumption. Does eating too much sugar cause diabetes? The answer is maybe, so why risk loading up on sugar and carbs that factor into tooth decay and diabetes? Moderation in all things can translate into a healthy body, mouth, and smile to last a lifetime.
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Treatment For Type 2 Diabetes
Type 2 diabetes can be managed, and in some cases, reversed. Most treatment plans will include checking your blood glucose levels, and your doctor will tell you how often you should do it. The goal is to stay within a specific range.
Additional lifestyle changes your doctor will most likely advise to help treat your type 2 diabetes include:
- eating foods rich in fiber and healthy carbohydrates eating fruits, vegetables, and whole grains can help keep your blood glucose levels steady
- eating at regular intervals
- learning to listen to your body and learn to stop eating when youre full
- manage your weight and keep your heart healthy, which typically means keeping refined carbohydrates, sweets, and animal fats to a minimum
- get about half an hour of physical activity daily to help keep your heart healthy exercise can help to control blood glucose, too.
Your doctor will explain how to recognize the early symptoms of blood sugar thats too high or too low and what to do in each situation.
Additionally, working with a dietician can help you learn which foods can help you manage your blood sugar and which ones might cause it to become unbalanced.
Not everyone with type 2 diabetes needs to use insulin. If you do, its because your pancreas isnt making enough insulin on its own, and its crucial that you take insulin as directed. There are other prescription medications that may help as well.
Who Is More Likely To Develop Type 2 Diabetes
You can develop type 2 diabetes at any age, even during childhood. However, type 2 diabetes occurs most often in middle-aged and older people. You are more likely to develop type 2 diabetes if you are age 45 or older, have a family history of diabetes, or are overweight or obese. Diabetes is more common in people who are African American, Hispanic/Latino, American Indian, Asian American, or Pacific Islander.
Physical inactivity and certain health problems such as high blood pressure affect your chances of developing type 2 diabetes. You are also more likely to develop type 2 diabetes if you have prediabetes or had gestational diabetes when you were pregnant. Learn more about risk factors for type 2 diabetes.
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How Is Type 2 Diabetes Diagnosed
The following blood tests help your healthcare provider diagnose diabetes:
- Fasting plasma glucose test: checks your blood glucose level. This test is best done in the office in the morning after an eight hour fast .
- Random plasma glucose test: This lab test can be done any time without the need to fast.
- Glycolated hemoglobin testing measures your average blood sugar levels over three months.
- Oral glucose tolerance testing checks your blood sugar levels before and after you drink a sugary beverage. The test evaluates how your body handles glucose.
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Is The Mediterranean Diet Helpful For Type 2 Diabetes
The Mediterranean diet is an eating pattern that emphasizes plant-based foods, including fruits, vegetables, dried legumes, whole grains, nuts, seeds, and olive oil. It also limits red meat and includes small portions of fish, poultry, egg, and dairy products.
The Mediterranean diet aims to be rich in vitamins, minerals, fiber, and healthy fats. Its low in cholesterol, saturated fat, trans fats, and added sugars.
A 2014 review of research found that people with type 2 diabetes who follow the Mediterranean diet tend to have lower blood sugar levels than those who follow a conventional American diet. The Mediterranean diet has also been linked to reduced weight and decreased cholesterol and blood pressure levels.
Whats more, one
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Type 2 Diabetes Causes
Type 2 diabetes has several causes: genetics and lifestyle are the most important ones. A combination of these factors can cause insulin resistance, when your body doesnt use insulin as well as it should. Insulin resistance is the most common cause of type 2 diabetes.
Genetics Play a Role in Type 2 DiabetesLifestyle Is Very Important, Too
Genes do play a role in type 2 diabetes, but lifestyle choices are also important. You can, for example, have a genetic mutation that may make you susceptible to type 2, but if you take good care of your body, you may not develop diabetes.
Say that two people have the same genetic mutation. One of them eats well, watches their cholesterol, and stays physically fit, and the other is overweight and inactive. The person who is overweight and inactive is much more likely to develop type 2 diabetes because certain lifestyle choices greatly influence how well your body uses insulin.
- Lack of exercise: Physical activity has many benefitsone of them being that it can help you avoid type 2 diabetes, if youre susceptible.
- Unhealthy meal planning choices: A meal plan filled with high-fat foods and lacking in fiber increases the likelihood of type 2.
- Overweight/Obesity: Lack of exercise and unhealthy meal planning choices can lead to obesity, or make it worse. Being overweight makes it more likely that youll become insulin resistant and can also lead to many other health conditions.
Insulin Resistancenot Type 2 Risk Factors
Living With Type 2 Diabetes
Having type 2 diabetes can bring up lots of questions about your lifestyle, but were here with the answers. From nutritional advice and recipes to help you know what to eat when you have type 2 diabetes, tips about diabetes and alcohol and keeping active and staying fit were here to support you.
Weve also got more information for different age groups, such as young people and older people, as well as practical school advice for parents of children with diabetes.
Type 2 diabetes is also associated with other health conditions, such as thyroid disease and dental problems. Its important to be aware of these, so make sure to read our information about diabetes related conditions.
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Insulin: It’s Not Just For Type 1
Your doctor may prescribe insulin early in your treatment and combine it with pills. It can also help people with type 2 diabetes who develop “beta-cell failure.” This means the cells in your pancreas no longer make insulin when blood sugar is high. If this happens, insulin will become part of your daily routine.
What Are The First Symptoms Of Type 2 Diabetes
Many people with type 2 diabetes do not experience any symptoms at first and it may go undiagnosed for years. If they do have symptoms, these may include:
- being very thirsty
- having cuts that heal slowly
Over time, diabetes can lead to complications, which can then cause other symptoms.
Blood glucose testing is important for detecting pre-diabetes and type 2 diabetes before complications arise.
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