Type 2 diabetes is a condition whereby the pancreas does not produce enough of the hormone insulin to regulate glucose in your blood, a type of sugar that you get from food and drink. With the pancreas out of action, blood sugar levels rise uncontrollably. This process can damage blood vessels, causing a number of life-threatening complications, such as heart disease.
As the health body points out, the earlier diabetes is diagnosed and treatment started, the better.
How manage the condition
After receiving a diabetes diagnosis, a GP will usually recommend revising your lifestyle to lower your blood sugar levels.
One key aspect of blood sugar management is to improve your diet.
One tried-and-tested way to reduce your blood sugar levels is to restrict your intake of high-carb foods.
Foods with a high-carb content are broken down into blood sugar relatively quickly and therefore has a more pronounced effect on blood sugar levels than either fat or protein.
High-carb culprits include starchy foods such as rice, pasta and flour (therefore including pastry, bread and other dough based foods).
Following the Glycemic Index (GI) can help you differentiate between low and high-carb foods.
The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels.
Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, usually, insulin levels.
Carbs that rank low on the GI index include:
- Dried beans and legumes (like kidney beans and lentils),
- All non-starchy vegetables
- Some starchy vegetables like sweet potatoes,
- Most fruit
Many whole grain breads and cereals (like barley, whole wheat bread, rye bread, and all-bran cereal)
The other key component of blood sugar management is regular exercise.
According to the NHS, you should aim for 2.5 hours of moderate-intensity exercise a week to keep blood sugar levels in check.
Published at Tue, 10 Mar 2020 21:21:00 +0000