Diabetes Health Talk

Controlling Type 2 Diabetes Through Diet and Exercise

The American Diabetes Association (ADA) reported that 21 million people, about 7 percent of the population, have diabetes. More than 90 percent have type 2, a combination of relative insulin deficiency and insulin resistance, a condition where the body fails to properly use insulin, according to the ADA.

Insulin, a hormone produced in the pancreas, is essential for converting sugar, starches, and other food into energy that the body draws upon for daily life.

The medical community has yet to pinpoint exactly why an individual develops diabetes, but holistic nutritionist, Luanne Pennesi said that pre-diabetes occurs when a person’s blood glucose or sugar levels are higher than normal, which over time taxes the body, particularly the pancreas, and if not treated through diet and exercise can lead to multiple chronic diseases.

Overweight conditions, she said, can also contribute to the onset of diabetes, but can often be controlled with a low-fat, low carbohydrate diet and daily exercise.

Here are Pennesi’s dietary tips for controlling diabetes:

— Eat lots of fresh organic veggies and fresh fruit that are either raw, sprouted, steamed, baked or stir-fried with little to no oil

— Drink water with a slice of lemon or lime, over sodas, sugary juices and sports drinks

— Munch on non-starchy veggies like spinach, broccoli and green beans

— Adopt a low carbohydrate diet by weaning out refined breads, pizza, pastas, cakes, cookies and candies

— Cut out all fried and fast foods

— Drink lots of fresh green vegetable juices to curb sugar cravings

— Eat healthy proteins like nuts, seeds, beans, lentils, veggie burgers, low mercury, wild caught fish and good quality protein powders for shakes

— Enjoy low glycemic foods like berries, lemons, limes, miso soup and squashes, which can be combined with any green vegetables and flavorful spices

— Choose whole grain foods over processed ones. For example, select brown rice instead of white rice with stir-fry or spelt, quinoa or brown rice spaghetti over the normal white flour and semolina-based variety

— Down-size your food portions

— Eliminate all high-calorie snacks.