If you are managing type 2 diabetes, you need to be fully aware that what you put into your body has a direct effect on how you feel and how you function.
For diabetics, the saying “You are what you eat” could not be truer. If you don’t fuel your body with the proper nutrients, the results can be devastating.
Moreover, unknown food allergies and sensitivities can stimulate an immune response resulting in a consistent source of inflammation and intestinal damage. Insecticide residue on processed and nonorganic foods attack healthy microbes in the gut. Ultra-processed foods, which are so common in the current American diet, are implicated in increasing the risk of chronic disease and forcing the body into a pro-inflammatory state. This fact compounds the issue with processed foods’ extremely low nutrient content, yielding a malnourished state even when plenty of calories (energy) are consumed.
1. Avoid starchy, sugary foods.
As a type 2 diabetic, you are aware of foods that are high on the glycemic index and cause abrupt glucose spikes. Foods like soda, cookies, candy, cakes, and alcohol are more obvious, but even bread (of all kinds), pasta, rice, potatoes, beans, and corn cause blood sugar to soar. Corn is a grain, not a vegetable, and is a major contributor to glucose spikes. Starchy vegetables like peas, potatoes, squash, and yams are also high in carbohydrates and can contribute to unhealthy alterations in glucose levels.
2. Be a “Hunter-Gatherer”
Ultimately, a “hunter-gatherer” or Paleo diet plan is best for diabetics. This diet focuses on proteins and healthy fats, specifically wild, organically-raised or free-range animal proteins like chicken, beef, turkey, lamb, eggs, and fish. Healthy plant-based fats like avocados, olives, and raw nuts and seeds are also emphasized, along with plenty of non-starchy vegetables.
Around 75% of your diet should be vegetables to ensure that you are consuming enough fiber and micronutrients.
3. Not all foods are created equally. Choose quality.
While processed foods are convenient, they are also at the root of chronic disease. They are void of nutrients and high in sugars and calories. Processed foods are laden with additives and toxins such as pesticides. While choosing whole foods may mean a little more time in the kitchen, it also means a little more time on the planet! Eating quality foods like organic produce and wild or pasture-raised meats means that you are giving your body what it needs and protecting it against harmful toxins.
It is not easy, and it is not cheap, but it is one of the best places that you can allocate your time and money!