Type 2 diabetes runs in families but that does not mean if one of your parents has diabetes, this has to be your destiny as well. If your genes call for diabetes, it does not say you need to listen. One could argue unhealthy habits are the primary cause of rising blood sugar levels and weight gain. While high blood sugar, obesity, and unhealthy diet lead to the disease, all of these factors are fueled by unhealthy habits.
If you have received a Type 2 diabetes diagnosis, there is a good chance you have been …
- eating unhealthy foods for many years, plus not
- moving enough.
Fortunately, by correcting these habits, you will be able to manage your blood sugar levels, lose weight and control the effects of Type 2 diabetes.
If you are a nondiabetic, it is in your interest to know which habits make you vulnerable to rising blood sugar and weight gain so you are not at risk for health issues down the road.
Some of the practices that may apply include …
Drinking juice. Most of us like fruit juice but the difference between eating fruit and drinking juice is when the fruit is juiced you remove the fiber that slows down digestion. Plus you can drink much more than you can eat, gradually increasing both your sugar and caloric intake. Half a cup of orange juice is equal to eating an orange.
It is better to make your fruit juice then you will avoid any added sugars and help you see how many oranges are needed to make one glass.
Eating snacks between meals. Should you eat snacks between meals? Whether or not you should eat between meals depends on several factors: primarily your blood sugar levels and the type of medicines you are on, if any, to lower your blood sugar. If you are on diet alone and take no antidiabetic drugs, you need not have snacks between your meals.
Sitting and watching too much TV. While we are not informing too much television time causes high blood sugar levels and Type 2 diabetes, the physical activity associated with sitting for long periods, does play a part in weight gain.
It is a fact a sedentary lifestyle that exposes you to weight gain and several diseases. Exercise is good for you. Physical activity reduces your blood sugar as a result of increased insulin sensitivity and strengnthes your heart and lungs. Make sure to exercise regularly, and avoid sitting for excessive periods of time whenever possible.
Eating low-fat and sugar-free foods . Do not be misled into thinking low-fat and sugar-free foods are good for you. Low-fat may mean other substances are added to compensate and improve the taste. And sugar-free foods may contain substances so similar to sugar you still have a blood sugar spike from consuming them.
Avoiding occasional hunger. Hunger need not be absolutely avoided: hunger should be tamed. There are benefits to occasional hungry …
- improved weight control and
- insulin response
are on that list. Beside, how are you to give your digestive system a break if you eat consistently throughout the day?