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Diabetes Management - Healthy Eating

How to prevent diabetes

Diabetes is an insidious disease that's effecting more and more Americans.  Learning how to prevent diabetes is something that can save you and your loved ones not only pain, suffering and money - it can save your life.

The first step in learning how to prevent diabetes is to do some research on the disease itself.  What causes it?  Is it something that you're at high risk for?  Is it something that can be prevented easily, or does it require a special routine and expensive drugs?

For most people figuring out how to prevent diabetes is simple.  Eat a diet heavy on fresh fruits and vegetables and low on sweets.  And exercise regularly.  You'll want to get your heartrate up for a solid 20 minutes three or four times a week - the more, and the longer the duration, the better.

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Reduce Your Calorie Intake To Take Off The Pounds

Reduce Your Calorie Intake To Take Off The Pounds

Every ounce of fat stored in your body represents about 250 calories. If you eat only 1,000 calories per day, but actually burn 2,480, there is a difference of 1,480 calories that must come from your fat warehouse. Divide these 1,480 calories by 250 (the number of calories per ounce of body fat) and you get the figure 5.9—roughly, 6 ounces of fat that you can expect to lose per day on a 1,000-calorie diet.

But oh bliss, oh joy! If you eat 100 calories of protein instead of 100 calories of carbohydrate you'll lose weight even faster—this because of the specific dynamic action of protein that causes 100 calories of it actually to lay the lash on your metabolism so that 130 to 140 calories are burned! With fat and carbohydrate, only 104 to 106 calories are burned under the same circumstances.

You want to lose 25 pounds, or 400 ounces. Losing 6 ounces per day on a 1,000-calorie diet, you will require just about two months to reach your goal. After that, you can graduate to your maintenance diet (2,480 calories example) and be rid of fat worries evermore.

Who's at risk for type 2 diabetes? The answer may surprise you

Type 2 diabetes is a condition where your body has been overloaded with sugar, in all of its forms, usually for many years. This causes your pancreas to be taxed to the point where you might describe it as being 'worn out'. This results in sugar going directly into your bloodstream, instead of being metabolized over time. In severe cases, the diabetic may suffer dizziness, blackouts or stroke.

In the past, people who developed type 2 diabetes were generally genetically disposed to the condition. Certain ethnic groups, such as Native Americans, Hispanics and Blacks were more prone to type 2 diabetes, probably because their indigenous diets did not include much sugar. When people of these ethnic groups took up the Westernized diet, their bodies were not equipped to handle the large amounts of sugar and thus were more likely to develop type 2 diabetes.

While these ethnic groups are still at risk for type 2 diabetes, it's somewhat of a medical puzzle that today, even people without a hereditary predisposition are at risk for type 2 diabetes. If we take a common sense look at the everyday American diet, absolutely loaded with hidden sugars and poor dietary habits, it becomes easier to understand why we are all at risk for type 2 diabetes

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Calories, Fats And Proteins

Since excess carbohydrate is deposited as fat, you might think it would be forbidden in a reducing diet. All

foods, however, can be converted into body fat. And you need

a certain amount of carbohydrate because fat is not properly consumed in its absence.

Fat is only half-burned unless there is carbohydrate present to fan it into a hot flame. Acid waste products accumulate with untoward results. When you reduce you are going to burn up some of the fat that annoys you and you will require a reasonable number of carbohydrate calories to keep the home fires burning—your wicks trimmed to burn without smoking.

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