If you are dealing with type 2 diabetes, you know that you need to be extra careful about what you feed your body. You understand that you are what you eat— what you consume has a direct impact on how you function and feel during the day. If you don’t provide your body with the right nutrients, you may find yourself in a world of extra health problems.
Additionally, food allergies or sensitivities that go unnoticed can trigger an immune response that gives way to inflammation and intestinal damage. For example, insecticide on processed, inorganic food can attack the healthy microbes in your gut.
In the current, standard American diet (SAD), ultra-processed foods are implicated in the increase of chronic disease and inflammatory states within the body.
Given processed foods’ already low nutrient content, consuming many foods in the SAD give way to malnourishment, despite the high calorie count.
1. Kick starch and sugar to the curb
Chances are if you have already been diagnosed with type 2 diabetes, you recognize foods that score high on the glycemic index and will yield fast glucose spikes. You know the usual suspects: soda, cookies, candy, cakes, alcohol. These are the obvious choices to avoid. But did you know that even bread, pasta, rice, potatoes, beans, and corn also cause glucose levels to rise? Many individuals may not realize that corn is a grain and not a vegetable and is one of the main culprits in your sugar spikes. Other starchy vegetables that can throw your glucose levels out of whack are peas, potatoes, squash, and yams.
2. Be Like Your Ancestors
There’s a new diet rising in popularity—the Paleo diet— which our hunter-gatherer ancestors used. This diet is actually best for diabetics. The diet focuses on consuming protein and healthy fats that come from wild, organically-raised and free-range animals. This could include chicken, beef, turkey, lamb, eggs, and fish. Also be sure to include fats from plant sources like avocados, olives, and raw nuts and seeds. You can also add non-starchy vegetables to this diet. Around 75% of your diet should rely on vegetables to make sure you get enough fiber and micronutrients to support overall health.
3. Quality Is Key
Sure, processed foods can help you out when you’re on the go and in a hurry, but be careful. They are the foundation of chronic disease. Processed foods lack nutrients, and they are high in both sugars and in calories. They also are completely overrun with additives, toxins, and pesticides. Sure, picking whole foods over the quick-fix may mean that you’re spending extra time with your pots and pans in the kitchen, but it also means that you’re just making a little extra effort to stick around for a longer period of time.
Eating quality foods—organic produce and pasture-raised or wild meat—ensures that you’re providing your body with the fuel it needs to protect itself from harmful toxins.
It’s going to be difficult, and it will cost you a little extra time and money, but you won’t regret it when you start to feel better than ever before.