Can you use your diet and exercise to control and eliminate diabetes? Diabetes, a common name for diabetes mellitus, is a metabolic disease that leads to high blood sugar levels. Ordinarily, through insulin, the body moves sugar from the blood and uses it to create energy for the body. However, when diabetes sets in, the body cannot produce enough insulin or become ineffective.
There are three types of diabetes, and they are;
Type 1 diabetes: This is an autoimmune disease (it makes the immune system attack the cells). With type 1 diabetes, the immune system attacks the pancreas, making it impossible to produce insulin.
Type 2 diabetes: With type 2 diabetes, the body can’t use insulin effectively to convert blood sugar. Also, this makes the pancreas produce more insulin until it breaks down. As a result, insulin levels decrease, and blood sugar levels increase.
Gestational diabetes: This diabetes occurs only during pregnancy. Insulin-blocking hormones cause this diabetes, but it usually goes away after the pregnancy. Regardless of the type of diabetes you have, there are diets and exercises to regulate the body and reduce its effect on the body. Here are foods and activities to use while diabetic.
Diets for Diabetes
When managing diabetes, the proper diet is enough to do the trick. In most cases, changing your diet can help you control the disease. Here are foods that can help manage diabetes.
1. Type 1 diabetes: With this diabetes, your blood sugar rises and falls depending on what you eat. With sugar and starch, your blood sugar goes up quickly. While protein and fat increase, the blood sugar levels gradually and slowly. Cutting down on carbohydrates and balancing your fat and protein works.
2. Type 2 diabetes: With type 2 diabetes, engage in carb counting, and consult a dietitian or nutritionist. You can control your blood sugar levels and lose unwanted weight with the right food.
Here is a list of food you should eat to control your blood sugar level:
- vegetables
- whole grains
- lean protein such as poultry and fish
- healthy fats such as olive oil and nuts
3. Gestational diabetes: This diabetes lasts for nine months. Your diet can determine how well you control gestational diabetes. Not consuming too many sugary and salty foods can go a long way. The baby’s growth requires some sugar but avoid eating it in excess.
Here is a list of nutrients to eat and avoid:
Food to eat –
- Fiber-rich foods
- Healthy carbohydrates
- Heart-healthy fish
- Good fats
Food to avoid –
- Saturated fats
- Trans fats
- Cholesterol
- Sodium
Exercise for Diabetes
You can contain diabetes and manage it with the proper exercise routine, and here are some exercises you can do.
1. Cardio or Aerobic Exercises: Cardio and aerobic exercises such as swimming, biking, dancing, HIIT, and Zumba go a long way in regulating your blood sugar level. Also, engaging daily in these activities for at least 30 minutes can prove helpful.
2. Yoga or Tai Chi: Yoga and Tai Chi are similar and can help manage diabetes. Yoga can help manage stress and control diabetes. At the same time, Tai Chi can control blood glucose and A1C levels for people with Type 2 diabetes.
The Last Word on How Diet and Exercise Affect Diabetes
You must seek the advice of your doctor. They can provide you with information and dietary plans that work for you. No matter how good the method, it only works when you execute it. Using your diet, exercise, and following your doctor’s directions can defeat diabetes and live a long life.
