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How can the Glycaemic Index help people with diabetes?

8/19/2016

There is evidence that a low GI diet can help control established diabetes, help people to lose weight and lower blood lipids (fats), and improve the body’s sensitivity to insulin by keeping blood glucose levels more stable than when high GI foods are consumed.

However, it is important not to eat large amounts of a food simply because it has a low GI for maintaining blood glucose levels within the ideal range.

What to consider when using the Glycaemic Index for food selection?
It’s important to remember that the GI alone should not be your only criteria when selecting what to eat. The total amount of carbohydrate, the amount and type of fat, the fibre and salt content of food are also very important.

Most importantly, you need to watch for fat content of a low GI food. Foods high in fat often have a low GI because fat slows the digestion of food. However, a diet high in fat, especially saturated fat, is not recommended for overweight people or people with diabetes.

Fibre is also frequently found in low GI foods like vegetables, fruits, legumes and many cereals. It adds bulk to a meal without calories, making us feel full as well as slowing the digestive process. These low GI foods are good to include as part of your meal.

5 simple ways to change to a low GI diet

1. Include one low GI food at each meal.
2. Switch to breakfast cereals based on barley, oats, wheat and rice bran.
3. Eat grainy breads made with whole seeds, barley and oats, instead of white or brown bread.
4. Eat pulses and legumes (such as beans, lentils and peas).
5. Eat high fibre foods because it helps slow the digestion and absorption of carbohydrates.

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5 Ways To Prevent Diabetes

9/21/2015

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Diabetes has become more and more popular in many countries in the world. This disease has two types: type 1 diabetes and type 2 diabetes. While type 1 diabetes often appears in children, teenagers or young adults, type 2 diabetes is described as an epidemic.

Following are 5 ways that can help you prevent and protect against diabetes.

1. Drink coffee

If you are a coffee drinker, there is good news for you: Sipping the beverage can keep diabetes at bay. According to a study conducted by researchers at the Harvard School of Public Health, drinking more than 6 cups of java daily could lower the risk of developing type 2 diabetes up to 29 to 54 percent, and sipping 4 to 5 cups cut risk about 29 percent. Besides, coffee has the great positive effects on blood sugar levels and improves metabolism. In addition, java is loaded with magnesium, potassium and antioxidants that help cells absorb sugar and even protect insulin-secreting cells from damage.

2. Eat breakfast

Eating breakfast every day is another way to avoid diabetes. A recent study showed that eating something within two or three of rising daily could reduce the risk of developing the disease by 34 percent. Another study also revealed that skipping breakfast temporarily induced insulin resistance, making more likely for someone to get diabetes. There are some healthy foods and fruits that you should include in your breakfast like peaches, eggs, a bowl of muesli or high-fibre cereal with skim milk, yogurt with fresh berries, whole-grain cereals, etc.

3. Exercise

A study showed that people who exercised up to 4 hours a week or about 35 minutes a day cut their risk of diabetes by 80 percent. Physical exercise helps prevent diabetes by transporting blood sugar into fuel-hungry muscle cells and increasing insulin sensitivity. So you can practice yoga or walk as much as you can every day to protect against diabetes. You can also sign up for an aerobic class and climb stairs instead of using an elevator. These activities can not only keep you trim and control your cholesterol and blood pressure but also regulate insulin production.

4. Get a good night’s sleep

Lack of sleep can cause spikes in the hormone cortisol, which raises insulin levels and leads to blood sugar imbalances. People who sleep less than 5 hours also double the risk of high blood pressure. What’s more, according to results from the Boston Area Community Health Pre-Diabetes Study, sleeping less than 6 hours a night is associated with a 60 percent higher rate of diabetes. Meanwhile, a study by Yale University also found that those who regularly get less than 6 hours of shut-eye double their diabetes risk. So it is important for you to get a good night’s sleep to protect yourself from diabetes.

5. Lose weight

Excess weight is the number one reason that causes you to be at higher risk for Type 2 diabetes. Even extremely overweight people are 70 percent less likely to get this disease when they lose just 5 percent of their weight. Therefore, shedding some pounds is the single most effective method of prevention.

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What You Can Do to Prevent Type 2 Diabetes

9/6/2015

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Type 2 diabetes is the seventh leading cause of death in the U.S. and is becoming more and more prevalent. It currently affects approximately 9% of Americans. Another 12% have a condition called pre-diabetes.

When you eat carbohydrates, they are converted into glucose and absorbed into the bloodstream. The rise in blood sugar signals the pancreas to release the hormone insulin. Insulin transports glucose into the cells where it can be used as energy or stored as fat. Type 2 diabetes develops when the body is unable to produce enough insulin, or when the cells become insulin resistant, causing blood glucose to rise to dangerous levels.

The good news is that nine out of ten cases of type 2 diabetes are entirely preventable. By maintaining a healthy weight, exercising regularly and eating a nutritious diet, you can greatly reduce your risk of developing this deadly disease.

1. Watch Your Waistline
Overweight individuals are seven times more likely to develop type 2 diabetes than those who maintain a healthy weight. People have a tendency to gradually pile on pounds as they grow older and many are unaware that they are technically overweight. Use an online BMI (body mass index) calculator to determine whether your weight falls within the normal range for your height. A BMI over 25 means you are overweight and a BMI over 30 puts you in the obese category. Waist size is also related to diabetes risk, independent of BMI. Overweight men with a waist circumference of over 40 inches and overweight women with a waist over 34.5 inches have the same risk of developing diabetes as those who are clinically obese. If your BMI or waist measurement is above the healthy range, losing 10% of your current weight could cut your chances of developing type 2 diabetes in half.

2. Give up Sugary Soft Drinks
Cola, flavored sodas, energy drinks, fruit drinks and other beverages containing added sugar or high-fructose corn syrup quickly raise blood sugar and insulin levels, increasing insulin resistance over time. They also contribute to weight gain, another factor linked with type-2 diabetes. A meta-analysis of eight studies concluded that for every additional 12-ounce sugary beverage a person drank each day, their risk of developing type 2 diabetes increased by 25%. Iced herbal tea (with no sugar added) is a good substitute for sugary soft drinks. If you can’t give up soda, switch to a diet brand, preferably one sweetened with stevia, a natural herbal sugar substitute.

3. Avoid Refined Carbohydrates
Refined carbohydrates including white bread, white rice, pasta, mashed potatoes, sweetened breakfast cereals and baked goods made from white flour have a high glycemic load. They are quickly broken down into glucose and cause spikes in blood sugar and insulin levels. This puts stress on insulin receptors in the cells and can lead to type 2 diabetes. A dietary study including approximately 350,000 participants from four countries found that those who ate the highest amounts of white rice had a 27% higher risk of diabetes than those who ate the least. The risk increased by 10% with each additional daily serving. The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose. This leads to lower, slower increases in blood sugar and insulin. Switching to whole grain foods can help to lower your diabetes risk.

4. Get Moving
Exercise doesn’t just protect you from diabetes by helping to keep your weight down. It has specific benefits for blood sugar regulation. Working your muscles makes them more responsive to insulin and improves their ability to absorb glucose. Exercise clears glucose out of the blood and into skeletal muscle cells, which utilize it to fuel the increased activity. Exercise also boosts blood flow to muscles, making more glucose available for the muscles to absorb. The result is lower blood sugar levels and a decreased risk of diabetes. Try to get 30 minutes of moderate-intensity physical activity at least five days a week. Studies have shown that simply walking briskly for a half hour every day reduces the risk of developing type 2 diabetes by 30%.

5. Eat More Vegetables
A four year study of 64,000 middle-aged Chinese women concluded that a higher intake of vegetables helps to protect against type-2 diabetes. Those who consumed the most vegetables (averaging 426 grams per day) lowered their diabetes risk by 28% compared to those who consumed the least (averaging 122 grams per day). The same study found no association between fruit consumption and diabetes risk. Vegetables tend to contain less natural sugar than fruit while supplying many of the same vitamins and nutrients. For example, oranges contain 9.35 grams of sugar per 100g whereas broccoli contains 1.39g of sugar per 100g, yet broccoli also has more vitamins C. Replacing sugary and starchy foods with extra servings of vegetables can help you to control both your weight and your blood sugar levels.

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8 PROVEN BENEFITS OF APPLE CIDER VINEGAR

8/26/2015

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Raw, organic, unfiltered and unpasteurized, apple cider vinegar is so much more than a salad dressing! Here are 8 proven benefits of apple cider vinegar that you may have never realised!

1. Apple Cider Vinegar is Rich in Acetic Acid
Results of a research study in Japan suggest that acetic acid may help control blood pressure and fat accumulation. Investigators in Europe looked at the influence of sodium acetate and acetic acid on blood glucose and other biological responses to a mixed meal in healthy subjects.

But acetic acid is not vinegar, it is a bacteria found in vinegar that is a byproduct of the fermentation process and as you go along this article, you’ll find out that this bacteria is responsible for the other benefits below.

During the fermentation process, the acetic acid bacteria grow inside the liquid and as the fermentation process goes along it slowly grows to become a nontoxic slime. People call it the “mother”.

There are vinegar manufacturers that remove the “mother” using a filtration process but if you’re thinking of consuming this or adding it to a juice recipe, avoid using distilled vinegar but opt for the raw, unfiltered variety that contains the mother. This ingredient is responsible for the tart flavor and the biting odor of vinegar. Acetic acid content in vinegar varies between 4 to 7% in distilled vinegar and 5 to 6% in wine vinegar. Bragg unfiltered ACV (one of the more popular brands) contains 5.14% of acetic acid.

Tip: The FDA says that diluted acetic acid is not vinegar and should not be added into any food product that is expected to contain vinegar.

2. Has Cancer-Fighting Properties
Cancer is a silent killer in that the symptoms don’t manifest itself until it is in a stage where there is little that you can do to cure it. In 2014 over 1.6 million people in the United States tested positive for cancer and there were over half a million deaths (it is the 4th common cause of death in the USA). Research has shown that vinegar can at least shrink and kill some types of cancer cells.

One study was done in China, where they discovered that vegetable and vinegar consumption reduced the risk of oesophageal cancer. However in a separate study done in Serbia, results showed that vinegar consumption increased bladder cancer 4.4 times. Based on these studies, vinegar is found to have anti-tumor properties thanks to the acetic acid bacteria but may provide various effects depending on the type of cancer.

3. It is a Proven Disinfectant and Bacteria Killer
Before any scientific study was done, Hippocrates has been using vinegar to treat wounds over 2,000 years ago and modern research has proven that vinegar can kill some types of bacteria like E. coli and S. aureus. It isn’t as effective as commercial products like Clorox, but it does not have chemicals in it so it is safe to use in washing produce and is also known as a natural food preservative.

4. Lowers Bad Cholesterol and Prevent Cardiovascular Disease
One of the biggest risk factors of having high cholesterol is it can lead to various heart ailments. Once bad cholesterol clogs the arteries, there is a huge risk of cardiac arrest.

Apple cider vinegar can help lower because it contains chlorogenic acids that help lower LDL or bad cholesterol, preventing it from accumulating and crystalizing in the bloodstream. Take note that the research done was only done to rats which may or may not translate to same results on humans. One study was done on over 70,000 women showed that an increased intake of oil and vinegar salad dressing reduced the risk of ischemic heart disease.

5. Prevents the onset of Diabetes by lowering Postprandial Glycemia
For those who don’t know postprandial glycemia simply refers to the elevated blood sugar levels that occur after a meal – this is a big factor why pre-diabetics progress to type 2 diabetics.The term pre-diabetes means that an individual has elevated blood glucose levels but not high enough to be considered as type-2 diabetes. If left undiagnosed it can lead to type 2 diabetes in 10 years or less. Researchers from Arizona University found out that drinking vinegar juice that included 20 grams of apple cider vinegar, 49 grams of water and 1 teaspoon of saccharine after a meal (bagel and orange juice) resulted in a 35% decrease.

Another way to lower down postprandial glycemia is walking around for 15 minutes after a meal instead of sitting down like most of us do.

6. Reduces Bacterial Infections on Teeth
In a test done on 100 teeth that were exposed to the E. faecalis, bacteria had shown that apple cider vinegar was able to reduce bacterial count but not completely remove it. The test was done on teeth extracted through a root canal and not live teeth inside the mouth.

7. Research Says That Apple Cider Vinegar Can Help Type-2 Diabetics Improve Insulin Sensitivity
In a study done by the American Diabetes Association in 2004, 3 groups of people were given a concoction of 20 grams apple cider vinegar, 40 grams of water and a teaspoon of saccharine and after 2 minutes were given a meal that consisted of a white bagel, orange juice and butter.

These 3 groups include people with type 2 diabetes and non-diabetic individuals who are either insulin sensitive (these are control subjects) or insulin resistant. 29 people in all participated in the study.

The study revealed that apple cider vinegar increased insulin sensitivity in insulin-resistant individuals by 34% and type 2 diabetics by 19% [20]. Dr. Mercola who also cited the study said that the type 2 diabetics who participated in the study improved blood glucose levels by 25% while pre-diabetics had lower blood glucose compared to healthy individuals (control subjects) who participated.

8. Vinegar Can Help in Losing Weight
There has been a new study done by Japanese researchers that acetic acid found in vinegar could prevent the accumulation of body fat. One test was done with mice, the other with people.

The test was done on mice (the latest study): In their study laboratory, scientists fed two groups of mice with a high-fat diet. Afterwards, one group was given acetic acid and one group was not. The mice that were given acetic acid developed less body fat (up to 10%) compared to mice that were not given acetic acid.

Test done on people: 175 obese but healthy people were divided into two groups. Both groups had a similar diet but one group had plain water and the other had some vinegar. At the end of 12 weeks the people who had the vinegar lost an average of 1 to 2 pounds. But whilst vinegar may have properties that can break down fats, nothing beats exercise and eating the right food to really shift any excess weight!

There are so many uses for apple cider vinegar it seems like the benefits are endless! We’re sure as more studies are done that this ancient liquid will have so many more of it’s claims proven and we can’t wait to discover more benefits of this golden multi-purpose vinegar! In fact, here are 25 more things you never knew you could do with apple cider vinegar!

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Better eating habits can beat diabetes

8/25/2015

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The number of people living with diabetes has soared by nearly 60% in the past decade, the charity Diabetes UK warns, adding that around 90% of sufferers are type 2 diabetics – with diet and obesity being the cause. Hypnotherapy has a proven track record for helping people manage their weight and diet and this, in turn, can help diabetics and help ease that load on the NHS. Managing weight loss with hypnotherapy is achieved through putting the person in touch with why they unconsciously eat and what they eat.

However, Diabetes UK and the NHS say the reason for the rising cases of type 2 are being placed squarely on the nation’s ballooning waistline.
With the number of sufferers up to 3.3 million from 2.1 million in 2005 , Diabetes UK has called for the NHS to improve care for patients and for greater efforts to prevent diabetes, the BBC reported.
The hypnotherapist can help a person understand why they eat compulsively and help to create new healthy self-management techniques.

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Can I Exercise if I Have Diabetes?

8/24/2015

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Yes, you can be physically active with diabetes. In fact, it is recommended. Physical activity alone, even without weight loss, can improve your diabetes. Getting enough exercise has been shown to reduce a person's average glucose levels and improve HgA1c. Physical activity also seems to improve how the body responds to insulin and decreases risk for cardiovascular disease.

Both aerobic and resistance exercises can improve glucose levels in people living with diabetes. Aerobic physical activity includes walking, bicycling and dancing, while resistance exercise includes activities that increase strength and muscle mass. Some examples include calisthenics and using resistant bands or free weights. The current recommendation is that people with diabetes aim for at least 150 minutes of moderate-intensity physical activity per week, as well as participate in resistance and strength exercises at least twice per week.

Did you know that dancing and gardening count as physical activity? Cleaning counts towards your activity minutes, too. Also, you don't need to get all of your physical activity done at one time — spread it throughout the day and week. Start slowly and build from where you are, then mix it up. Remember, you don't have to do it all at once, start with as little as 5 minutes and then build up gradually. Try different activities to keep you going and keep you interested.

Some examples of moderate physical activity that will help fulfill the recommended 150 minutes each week include walking (including at the grocery store and mall), stationary bicycling, swimming, badminton, mowing the lawn and mopping or scrubbing the floor.

Before beginning a program of physical activity of more than just brisk walking, you should be assessed by your doctor. If you are taking insulin, you need to keep a close eye on your carbohydrate intake and how you feel. If your medication dose is not adjusted properly, you may be at risk for hypoglycemia.

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Discover the link between soda and diabetes

8/23/2015

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According to recent research from the Tufts University, sugary drinks are linked to high death tolls worldwide. Consumption of sugar drinks like soda are responsible for an estimated 184,000 adult deaths each year.

“Soda and other sweetened beverages have no redeeming nutritional value, and ditching them from your diet can go a long way toward improving your health,” said Dr. Joseph Mercola, a leading health expert and physician. “One 20-ounce bottle of cola contains the equivalent of about 16 teaspoons of sugar in the form of high fructose corn syrup(HFCS), which will cause your insulin to spike within 20 minutes of drinking it.”

Consumption of sugary drinks like soda has been linked to diabetes and weight gain many times. Let’s take a look at the latest study, confirming the link between soda and diabetes.

British researchers recently investigated whether sugar filled drinks could still increase type 2 diabetes risk, even after controlling obesity, a major risk factor for the disease.

The meta-analysis including 17 studies, which included over 38,250 cases of diabetes, all of which reported consumption of sugary drinks.

According to the study authors:
“Higher consumption of sugar sweetened beverages [one 250 ml serving per day or higher] was associated with a greater incidence of type 2 diabetes, by 18 percent per one serving/day and 13 percent before and after adjustment for adiposity[i.e. body fat]…[F]or artificially sweetened beverages, 25 percent and 8 percent… and for fruit juice, 5 percent and 7 percent. Potential sources of heterogeneity or bias were not evident for sugar sweetened beverages. For artificially sweetened beverages, publication bias and residual confounding were indicated. For fruit juice the finding was non-significant in studies ascertaining type 2 diabetes objectively.”

The study showing the link between soda and diabetes was published in the journal BMJ.

We recommend you say away from sugary drinks that contain refined sugars. Experiment in making your own drinks such as a daily energy drink, miraculous daily energy drink or infused waters these are just some options.

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Preventing type 2 diabetes in kids

8/20/2015

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One in three kids born in 2000 will be diagnosed with diabetes in his or her lifetime, according to the Canadian Diabetes Association. The incidence of type 2 diabetes, which is often brought on by an unhealthy body weight and inactivity (though genes and other hereditary factors can play a part) is creeping up steadily among Canadian children.

Obesity is the biggest contributor to the disease. In Canada, 30% of kids are obese or overweight, says Dr. Shazhan Amed, a pediatric endocrinologist at B.C Children’s Hospital and clinical assistant professor at the University of British Columbia. And 95% of kids diagnosed with type 2 diabetes are overweight.

Diabetes is no longer an “adult onset” disease

Amed says 25 years ago, type 2 was called “adult onset diabetes,” and cases in kids were virtually unheard of. Now there are at least 113 new cases of type 2 diabetes each year in Canada.

What’s more, unlike type 1 diabetes, type 2, in which the pancreas fails to produce insulin or the body does not process the hormone effectively, can be prevented before it sets in. “Obesity is preventable,” says Amed. “Therefore, type 2 is a preventable condition.”

Your child may be at risk if he or she:

Consumes an unhealthy diet filled with sugary snacks, processed foods, high-fat foods and sugary drinks, such as juice and pop
Follows a sedentary, inactive lifestyle. Eighty-eight per cent of kids aren’t getting the 60 minutes of activity a day recommended by Health Canada, says Amed.
Spends too much time in front of a screen — whether it’s TV, computer or video games
Has a strong genetic link, such as a mother or father with the disease
Has a skin condition called acathosis nigricans (dark, velvety patches in skin folds) or polycystic ovarian syndrome (which can cause excess weight gain)

Is part of a high-risk ethnic group, such as the Southeast Asian or native community

You can lead by example

Modelling healthy behaviour is essential in teaching kids about proper eating and exercise, says Amed. “Say ‘I’m choosing healthy so you need to choose healthy,’” she adds.

Other tactics include:

Don’t talk about dieting. “We don’t want to induce disordered eating in children,” says Amed. Instead, offer cut-up veggies and fruit in lieu of chips, pastries and sweets. But if you do suspect your child is overweight, take him or her to see a doctor.
Skip the juice and pop, which can contain 10 to 12 teaspoons of sugar per serving. Water is the best option to prevent “drinking” calories.
Work exercise into the daily routine for your whole family, whether through walks, playing tag in a schoolyard, riding a bike, raking leaves, etc.
Limit screen time by treating it as a reward for good health habits.

And what’s the most encouraging part? In addition to type 2 diabetes being preventable, pre-diabetes — where blood glucose is abnormally high but not quite at the diabetic level — can be reversible in some cases. Amed cites a study in which obese kids diagnosed as pre-diabetic lost weight and exercised, reducing their blood sugar levels to normal.

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SHOULD YOU LIMIT YOUR FRUIT INTAKE?

8/18/2015

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Do you ever worry about the natural sugar found in fresh fruit? Common sense should tell us that refined sugar is NOT the same as the sugar in fruit, but it’s still common to hear that you need to limit your sugar intake, and many experts throw fruit into that category.

After doing some digging, I’m convinced that the body does treat the sugar in fruit differently, and I’ve got research to back me up. So, today I’m going to address some common concerns about fruit using peer-reviewed studies in the hopes that it will lay any of your fruit fears to rest.

1. Can you eat too much fruit?

In a Harvard health publication, fruit is declared to be beneficial in almost any amount. Asmall study even put that theory to the test, having subjects consume a whopping 20 servings of fruit each day! Despite the high fructose content of this high-fruit diet, subjects had no adverse effects on body weight, blood pressure, insulin, or lipid levels. Another small study showed that a group eating 20 servings of fruit over a period of just 2 weeks significantly lowered LDL cholesterol, and possibly reduced the risk of cardiovascular disease and colon cancer.

(Other studies have shown that added sugar negatively affects cholesterol levels, with higher sugar consumption driving HDL cholesterol lower and triglicerides higher.)

2. Should diabetics limit fruit intake?

In this study, diabetics were divided into two groups. The group who reduced their fruit consumption showed no difference in weight, waist circumference, or diabetes management when compared to the group who ate at least two or more pieces of fruit each day. The researchers ultimately concluded that fruit should not be restricted in patients with type 2 diabetes.

3. What about “sweet” fruits?

In another study, my favorite sweetener– dates!– were put to the test on diabetic subjects. Dates are often considered to be a sweeter fruit higher in sugar, but this study concluded that dates do not result in a significant blood spike, and instead could have potential benefits when included in a healthy diet for diabetics.

4. What about the fructose in fruit?

Fructose has gotten a bad rap among many health activists, and with good reason. Industrial fructose (i.e. table sugar and high fructose corn syrup) is terrible for you! It can have toxic effects on your long term health, contributing to hypertension while also damaging your liver. However, this study published just two years ago shows that the fructose in fruit does NOT have the same effects on the liver or metabolism as industrial fructose, and this study shows that the natural fructose in fruit does not contribute to hypertension, either.

If you’re worried about blood sugar spikes, it turns out that fruit may actually blunt insulin spikes, too. In this study, researchers observed blood sugar levels after drinking a sugary beverage and then compared them to blood sugar levels after drinking the same sugary beverage, but with fruit blended into it. You might think that the sugar in the fruit would boost the overall blood sugar spike, since the overall sugar content is increased, but the added fruit actually lowered it. Another study came to the same conclusion. Researchers added berries to a high glycemic meal of white bread, and even though the meal was higher in overall sugar content, the added fruit actually lowered the overall blood sugar spike compared to just eating white bread alone. So, even if you’re not making the best diet choices, adding fruit can help!

5. Will eating fruit make me gain weight?

According to this study, eating fruit actually promotes weight loss. Researchers divided subjects into two groups: a low-fructose group with no added fructose or fruit, and a moderate-fructose group that included fruit in their diet. Guess what? Even though both groups were on a calorie-restricted program, the people who ate the fruit lost more weight than those on the low-fructose plan.

Does this mean you should eat fruit with reckless abandon? That depends on how fruit makes YOU feel as an individual. I just wanted to present you with this information because fruit has been lumped into the “sugar” category lately, and I don’t want you to avoid it simply because of misinformation or arbitrary rules. Remember, you’re the best expert for your body!

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Diabetes Prevention – Diet and Exercises to Prevent Diabetes

8/17/2015

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Preventive maintenance is always better than break down maintenance. Anyone who wants to avoid diabetes should intake food with less sugar like sweets and drinks and goes for more of yoga, exercises and brisk walking. But if you are already diagnosed with diabetes or on border line of diabetes, then you must take extra care to avoid serious consequences of eye problem, heart problem or kidney problems.

There are two types of diabetes. You become victim of Type 1 diabetes when your body does not produce insulin at all. One is having the problem of Type 2 diabetes when the body does not produce sufficient amount of insulin or it is not properly utilised by the cell to digest the sugar in the blood. Both types of blood sugar can be prevented or controlled with the changes in the life style and exercises. These changes including good habits can have a great positive effect and results.

Sugar Control

Even before, diabetes is detected, in addition to yoga, exercises and brisk walking; you need to control your blood sugar. You must cut down intake of refined white sugar. That means you need to avoid foods like cookies, cakes, sugary drinks, and other sugary foods that can increase your diabetes. Even refined carbohydrates have same result like sugar inside your body and that should be replaced with whole grain or whole wheat products or other source of proteins. If you have liking for sweet items, you should take more of fruits instead of sugary items and dishes. You can also go for protein items like such as fruit cocktail and cottage cheese. Apples are also preferable options can be regularly eaten.

Balanced Food and Routine

There should be better balance both in food and exercises so that your blood sugar is always in control. Blood sugar should not only go up but also not crash or go down abruptly. Balanced routine shall also help you to lose you weight by keeping your metabolism high even between meals. You are also advised to increase in take of high fibre content and whole content. You are also required to control the amount and types of food, especially fats. You should not completely avoid intake of fat in your body or completely eliminate fat altogether. But it is better to stay away or reduce the intake of hydrogenated oils and saturated fats. It is noticed that packaged and canned foods contain hydrogenated oils and saturated fats. You can go for better options like nuts and natural butter.

Keep yourself fit and healthy

If you want to prevent or control diabetes, there is no better alternative than brisk walking. Diet control, exercises will not only keeps away you from diabetes but help you to reduce your weight and keep you fit and energetic.

Regular yoga can help to be healthy, fit and energetic. That keeps you smiling and cheerful at all times.

You can also buy fitness equipment and keep them in your living room or other convenient room and use the same for burning your excess calories and boost metabolism. These equipments shall help you to get strength training on a regular basis. This equipment helps you to have more muscles, to burn more of your fat, weight loss and to be fit and healthy.