Diabetes type 2 requires you to control your blood sugar levels properly and to avoid spikes. This is because the condition exposes you to the risk of strokes, heart disease, and other chronic conditions. These conditions are life-threatening and in most cases, lead to the death of the affected individual.
Therefore, it is important that you live a lifestyle that will ensure you avoid complications of diabetes such as heart disease. This lifestyle can include consuming healthy foods like fish, eggs, fibers, and others as well as exercising, drinking a lot of water, and more.
Strategies to fight diabetes type 2
Cinnamon is a sweet spice that has powerful antioxidant activity. Numerous controlled studies have revealed that the spice can reduce levels of blood sugar and improve the sensitivity of insulin. Long-term control of type 2 diabetes normally depends on measuring hemoglobin A1c that shows your average levels of blood sugar over two to three months.
In a single study, patients of type 2 diabetes who consumed cinnamon for three months experienced more than 200 percent reduction in hemoglobin A1c than those who experienced standard care. Other ten studies discovered that cinnamon could also reduce levels of cholesterol and triglyceride.
Moreover, you require limiting your cassia cinnamon consumption to under one teaspoon per day. It contains coumarin, which is related to health issues at higher doses. On the contrary, Ceylon cinnamon has minimal coumarin.
2. Eggs and Fatty Fish
Eggs offer amazing health benefits and are ideal for keeping you full for an extended period. Regular consumption of eggs can reduce the risk of diabetes type 2 as well as heart disease. Eggs reduce inflammation, increase your levels of good HDL cholesterol, change the shape and size of your bad LDL cholesterol, and improve the sensitivity of insulin.
In a particular study, individuals with type 2 diabetes who ate two eggs every day as part of a regimen high in protein experienced improvements in levels of blood sugar and cholesterol. Moreover, eggs are one of the greatest sources of zeaxanthin and lutein, which are antioxidants that safeguard your eyes from diseases.
Just make sure you consume whole eggs. The egg benefits result from the nutrients present in the yolk as opposed to the white.
On the other hand, fatty fish is also very healthy. Mackerel, anchovies, salmon, herring, and sardines are perfect sources of the omega-3 fatty acids EPA and DHA, which offer excellent benefits for your heart. Obtaining these fats in sufficient amounts regularly is particularly significant for people with diabetes type 2 who have a high likelihood of getting stroke and heart disease.
EPA and DHA safeguard the cells lining your blood vessels, improve the functioning of your arteries after a meal, and minimize markers of inflammation. According to some observational studies, individuals who consume fatty fish regularly have a reduced risk of heart failure and have less likelihood of dying from heart disease.
Research also shows that fish has a significant impact on the reduction of inflammatory markers and triglycerides in a two-month study. Fish is also an excellent source of protein that is high in quality that increases your satiety as well as your metabolic rate.
3. Use Extra-Virgin Oil
Extra-virgin oil is highly beneficial for the health of your heart. It has oleic acid, which is a monounsaturated fat that improves HDL and triglyceride levels in people with diabetes type 2. It can also improve the levels of the GLP-1 fullness hormone.
According to studies researching on different kinds of fat, olive oil was revealed to be the only type of fat with the ability to reduce the risk of heart disease. Olive oil also has polyphenols antioxidants that safeguard the cells lining the blood vessels, reduce blood pressure, prevent the damage of LDL cholesterol by oxidation, and minimize inflammation.
Extra-virgin oil is not refined and has the antioxidants and other minerals that make it healthy. Make sure you buy extra-virgin oil from a source that is reputable because numerous olive oils are combined with cheaper oils such as soy and corn.
4. Consume Flax Seeds
Flaxseeds are exceptionally healthy foods. A part of their insoluble fiber consists of lignans that can reduce the risk of heart disease and boost the control of blood sugar. A particular study involving individuals with diabetes type 2 who consumed flaxseed lignans for three months saw a significant increase in hemoglobin A1c in the participants.
Another study discovered that flaxseeds could minimize the risk of getting strokes and possibly decrease the dosage of medication required for the prevention of blood clots. Flaxseeds are rich in viscous fiber that improves the health of your gut, feelings of satiety, and insulin sensitivity.
Since your body cannot absorb whole flaxseeds, be sure to grind them or buy ground seeds. It is also critical to keep the seeds tightly sealed in the fridge so that they don’t go rancid.
5. Eat Squash
Squash is a top healthy vegetable for people with diabetes type 2. Winter varieties of squash contain a hard shell and include butternut, pumpkin, and acorn. On the other hand, summer squash contains a soft peel that is edible and includes Italian squash and zucchini among others.
Similar to many other vegetables, squash has beneficial antioxidants. Numerous types of winter squash have high levels of zeaxanthin and lutein that safeguard against macular degeneration and cataracts. Animal studies involving squash extracts have shown a decrease in insulin levels and obesity.
A particular study discovered that individuals with diabetes type 2 who consumed a winter squash variety faced a significant reduction in levels of blood sugar. But keep in mind that winter squash has more carbohydrates than summer squash.
For instance, a cup of cooked pumpkin has nine grams of digestible starch while a cup of cooked zucchini has three grams of digestible starch.
6. Control the Intake of Carbs
Your body breaks down carbohydrates into sugars, especially glucose before the insulin takes the glucose into cells. When you consume excess carbs or have low levels of insulin, this process does not work, and your levels of blood glucose go up. But there are many things you can do about it.
According to the American Diabetes Association, it is recommended that you control your carb consumption through the use of a food exchange system or by counting them. Studies have shown that these methods can assist people with type 2 diabetes to plan their meals properly. In turn, it assists in the improvement of blood sugar control.
Numerous studies also reveal that a diet low in carbs aids in reducing levels of blood sugar and avoiding spikes in blood sugar. Moreover, a diet low in carbs can assist in controlling levels of blood sugar in the long term.
7. Workout Regularly
Regular exercise can assist you in losing weight and increasing the sensitivity of your insulin to help you fight type 2 diabetes. Increased sensitivity of your insulin means that your cells can better utilize the available sugar in the bloodstream. Exercise also assists your muscles to utilize blood sugar for muscle contraction and energy.
In case you have trouble with the control of your blood sugar, you need to check your levels routinely. This will aid you in learning how to respond to various activities and prevent spikes of your blood sugar levels. Great exercise forms include weight lifting, running, dancing, swimming, brisk walking, biking, hiking, and more.
8. Drink a Lot of Water
Drinking sufficient water can assist you in keeping your levels of blood sugar within healthy limits. It will prevent dehydration. In addition, it will also prevent your kidneys from flushing out extra blood sugar via urine.
Research shows that individuals with type 2 diabetes who drink a lot of water have a minimized risk of developing high levels of blood sugar. Regular intake of water re-hydrates your blood, reduces the risk of type 2 diabetes, and lowers the levels of blood sugar.
Remember that you need to re-hydrate with non-caloric beverages if you want a change from water. Sugar-sweetened beverages increase blood glucose, the risk of diabetes, and weight gain.
9. Control Levels of Stress
Stress can impact your levels of blood sugar. Hormones like cortisol and glucagon are secreted when you are stressed. In turn, these hormones cause an increase in blood sugar. According to research, meditation and relaxation critically minimizes stress and reduce levels of blood sugar in people with diabetes type 2.
Workouts and relaxation methods such as mindfulness-based stress reduction and yoga can also correct the problems of insulin secretion in chronic diabetes.
10. Get Sufficient Sleep
Getting sufficient sleep feels good and is necessary for optimal health. A lack of rest and poor sleeping habits also impact levels of blood sugar and the sensitivity of insulin. They can also promote weight gain and increase appetite.
Deprivation of sleep increases cortisol levels and reduces growth hormone release. Both of these play a critical role in the control of blood sugar.
Moreover, great sleep is about both quality and quantity. It is advisable to obtain a sufficient amount of high-quality sleep every night.
You Can Manage Type 2 Diabetes with Help
Many people disregard the importance of a healthy lifestyle until they get type 2 diabetes. A patient of the disease will need not only to consume the healthy foods listed on this article, but they will also need to live a stress-free life, sleep more, exercise a lot, and drink plenty of water.
Undertaking these strategies when you don’t have the condition is even better as it will keep diabetes at bay.
12 Healthy Recipes That Help Reverse Type 2 Diabetes
Finding healthy recipes to use when you have diabetes can be difficult. This is because the objective of these recipes is to control the level of blood sugar in your body. Besides, it is equally important to incorporate healthy recipes that prevent the complications that come with diabetes.
These complications include heart disease. Below is a list of twelve healthy recipes that you can use to help you reverse the effects of type 2 diabetes.
Healthy Recipes That Help Reverse Type 2 Diabetes
1. Crustless Strawberry pie
This pie has low curbs and is perfect for your dessert menu. You require three cups of fresh strawberries cut in half, one small package of sugar-free vanilla pudding mix to cook and serve, one large package of sugar-free gelatin with strawberry flavor, two cups of water, and one cup of thawed sugar-free whipped topping frozen.
To prepare the pie, place all the strawberries in a dish pie plate that is nine inches deep. Combine the water, gelatin, and pudding in a medium saucepan. Stir the mixture as you boil it over medium-high heat for ten minutes.
You can then pour the strawberries over the mixture and refrigerate for about four or six hours until the mixture is firm. Top the pie with the whipped topping dollops and serve.
This is one of the healthy recipes that help to reverse diabetics because the strawberries contain antioxidants called anthocyanins that reduce insulin levels and cholesterol. They also improve the risk factors of heart disease and blood sugar in type 2 diabetes.
2. Anything Broccoli Salad
As the name suggests, you can have this anytime you want since it only takes ten minutes to prepare. You will need a quarter cup of low-fat mayonnaise, non-fat Greek yogurt, raisins, roasted sunflower seeds, and dices white cheddar cheese each.
You will also need two tablespoons of honey, two teaspoons of lemon juice, four cups of broccoli florets, one cup of shredded carrot, one red bell pepper cut into half an inch chunks, and one scallion sliced.
In one bowl, mix the combination of yogurt, honey, mayonnaise, and lemon juice properly. Add the rests of the ingredients in the mixture and toss until they are evenly coated.
Broccoli is very nutritious since one cup contains three grams of digestible carbs, twenty-seven calories, magnesium, and vitamin C. It also aids in lowering the insulin levels as well as preventing the body cells from harmful radicals.
3. Golden Topped Salmon
This is one of the recipes that will make you fall in love with fish. Your ingredients will include five ounces of four salmon filets each, one tablespoon of fresh lemon juice and fresh chopped dill each, two tablespoons of grated parmesan cheese, half a teaspoon of garlic powder, a quarter teaspoon of pepper, and a third a cup of light mayonnaise.
Preheat your broiler and use a nonstick cooking spray to coat your broiler pan. Put the salmon steaks on your pan. In another bowl, combine the remaining ingredients and mix properly.
Pour this mixture on the steaks on the pan evenly. Broil your salmon for ten minutes so that it can flake easily. Serve after it is done.
Fish is rich in omega-3 fatty acids DHA as well as EPA that are significant for heart health, a risk factor in people with diabetes. The EPA and DHA also help to protect the cells that line the blood vessels, and in turn, they reduce inflammation and improve the function of the arteries after eating.
4. Acorn Squash Soup
The ingredients that you need include one bay leaf, four cloves of minced garlic, a quarter chopped onion, one acorn squash, one tablespoon of olive oil and smoked paprika, two tablespoons of cranberry jelly and chopped celery, a half cup of plain Greek yogurt, and one and a quarter quart of low sodium vegetable broth.
To garnish your soup, you will also need cilantro, pomegranate arils, lime juice, some paprika, and yogurt.
Start by cooking the onion, bay leaf, celery, and garlic in the olive oil for five minutes over medium heat in a stockpot. Add the stock and the squash and simmer for fifteen minutes until cooked. Swirl in the yogurt and remove the food from the heat.
Use a blender to puree the soup until it is smooth and add the cranberry jelly. You can add the garnish and enjoy your soup.
Squash is rich in antioxidants like lutein and zeaxanthin that protect against muscle degeneration and cataracts. Squash extract also reduced insulin levels and obesity thus decreasing the blood sugar levels in people with type 2 diabetes.
5. Flaxseed Smoothie
The ingredients that you need for this recipe include two tablespoons of flaxseeds, one cup of flavored soya milk, and one cup of chilled and chopped strawberries. You will also require half a cup of chilled and chopped bananas, two tablespoons of honey, and two strawberries and banana slices for garnish.
Add the flaxseeds, bananas, strawberries, and honey in the soya milk and blend in your juicer until the mixture becomes smooth and has frothed. Pour the mixture in a glass and add the banana slices and the strawberries to garnish.
This is another one of the healthy recipes that have significant benefits for people with type 2 diabetes. The insoluble fiber in flaxseed has lignans that reduce the risk of heart disease and improve the control of blood sugar.
The high fiber properties in flaxseed also improve insulin sensitivity and gut health.
6. Yogurt Toast With Honey and Red Berries
This is a combination that can be perfect for starting the day. Your ingredients will include five hundred grams of strawberries, one cup of naturally sweetened yogurt, and two tablespoons of honey.
Wash the strawberries keenly and defoliate them. Place the berries in a container and add the yogurt and the honey and mix properly. Crush the mixture and put in in a jar to store it in your freezer.
Enjoy your yogurt when you have a creamy ice cream craving.
Greek yogurt contains probiotics that help to control blood sugar and reduce the risk of heart disease. It also aids in the reduction of weight due to the protein, calcium, and conjugated linoleic acid it contains.
7. Hot and Spicy Nuts
This is one of the recipes that are good for diabetics if they are craving a quick, nutritious snack. The ingredients consist of half a cup of whole almonds, pecan halves, and walnut halves each. You will also need half a teaspoon of cumin and curry powder.
Other ingredients include one teaspoon of canola oil, a dash of white pepper, and an eighth of cayenne pepper. Preheat your oven to 350 degrees as you place all the nuts and the oil in a large bowl. Combine the spices in another small bowl and then add them to the nuts.
Stir the mixture until the nuts are covered evenly. Place the nuts on the baking tray in a single layer and bake for ten minutes. Let them cool before you serve.
Nuts are nutritious, they are low in digestible carbs, and they contain fiber. Hence, regular consumption of this delicacy reduces inflammation and blood sugar. It also helps to lose weight in people with type 2 diabetes.
8. Chia Seeds Pudding
This is a simple snack that is made by soaking the chia seeds in milk until the consistency changes to one that is similar to a pudding.
The high fiber content in chia seeds makes it perfect for people with diabetes. It is also low in digestible cards making it ideal for reducing blood sugar levels. Besides, the fiber aids in weight loss because it will make you feel full and it can reduce the number of calories your body absorbs.
9. Shirataki Macaroni and Cheese
You only need one package of the Shirataki noodles, olive oil, one tablespoon of butter, a half teaspoon of sea salt, and three ounces of grated cheddar cheese. Start by preheating your oven to 350 degrees.
Rinse the noodles for two minutes and cover them in a skillet over medium-high heat for ten minutes while you stir. Also, grease a ramekin with butter or olive oil and transfer the cooked noodles on it. Add the remaining ingredients, mix and bake for twenty minutes before you remove and serve.
These noodles make healthy recipes for diabetes and controlling weight because of their high fiber content. The fiber lowers the levels of ghrelin, the hunger hormone, and in turn, you feel full and satisfied. Also, the noodles reduce the levels of blood sugar in the body, and they improve the risk factors that lead to heart disease in people with diabetes.
10. Egg Muffins
Mix your eggs with vegetables such as kale and broccoli that are finely chopped. Place the mixture in a muffin tin and bake. You will have your egg muffin snack in no time.
By consuming eggs regularly, you will be reducing the risk of heart disease in several ways. Eggs reduce inflammation, increase good cholesterol levels, improve insulin sensitivity, and modify the shape and size of bad cholesterol in your body.
11. Black Bean Salad
This is one of the recipes that are easy to make. Just cook your beans and combine them with your choice of vegetables such as onions or peppers that are finely chopped. You can then toss them in vinaigrette dressing to taste.
All types of beans contain soluble fiber that reduces high blood sugar. Their rich protein content also makes them a viable alternative to meat in your dishes.
12. Baked Sweet Potato Side
Take half a sweet potato and bake it. Flavor the potato with chipotle pepper to make it spicy and sweet. You can also roll your baked potatoes in chopped seeds and nuts such as pecans, hemp seeds, walnuts, and cinnamon.
Sweet potatoes are filled with disease-fighting fiber and nutrients that lower cholesterol and slows digestion in the body. They also contain carotenoids and yellow pigment that respond well to insulin. The chlorogenic acid in the plant also helps to reduce insulin sensitivity.
If your diabetes is uncontrolled, it increases the risk of getting other serious illnesses. However, these healthy recipes will maintain your blood sugar, inflammation, and insulin levels that in turn will reduce the occurrence of such complications.