Diabetes 60 System-Sleep Is Not Optional

[Mukesh]

That is for type 1. For Type 2 though, prognosis for prevention is rosier. Since Type 2 is predisposed on the body losing its sensitivity to insulin, there are several steps one can take to prevent this from happening or where it does happen, to even reverse it. These follow;First, eat a healthy balanced diet.A healthy balanced diet would comprise the 5 major food groups eaten in the appropriate portions Diabetes 60 System Review or servings.To help guide citizens on what constitutes this, the UK government devised the Eat Well plate which is the national food guide designed to help UK citizens have a healthy balanced diet. It is based on the basic five food groups and the guide stipulates the percentage of a person's plate that should be made up of each food group.

Thus Fruits and vegetables-33%, Bread, rice, potatoes, pasta and other starchy foods-33%, Milk and other dairy products-15%, Meat, fish, egg, beans and other non-dairy sources of protein-12% and foods and drinks high in fat or sugar-7%. It is noteworthy that the second group though should be whole grain-that is whole wheat bread, brown rice etc. and not refined grains like white bread and white rice.In America, it is the MyPlate nutrition guide provided by the United States Department of Agriculture (USDA).The guide was revised by the American Diabetic Association in such a way as to make non-starchy vegetables like spinach and cabbage constitute about 50% of the plate, grains and starchy foods like whole grain bread and rice 25%, and protein such as chicken and fish constitute the other 25%.Eat more Fiber containing food and whole grainsWhat is common to both the UK's Eat Well Plate and the United States MyPlate nutrition guide though is the emphasis on fiber and whole grains. High in fiber foods include vegetables, fruits, whole grains, nuts and seeds. Examples of grains on the other hand are whole wheat bread, whole wheat pasta and brown rice.

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Both these- whole grains and fiber, lower your risk of developing diabetes by improving your blood sugar control. In fact research shows that substituting whole grains for even some refined carbohydrate products -white bread or rice could lower diabetes risk by as much as 36%.In Nurses Health Studies 1 and II a study spanning over 18 years and looking at the health and dietary habits of 160,000 women, it was found that women who averaged two to three servings of whole grains a day were 30% less likely to have developed Type 2 diabetes than those who rarely ate whole grains. It was found that the bran and fiber in whole grains slows down the digestive processes by making it harder for digestive enzymes to break down the starches into glucose, resulting thereby in slow increases in blood sugar (low glycemic index) and less strain on the pancreas.In addition to its diabetes fighting qualities, fiber lowers the risk of heart disease and also promotes weight loss by making you feel full.

Avoid highly refined grain products like white bread In contrast to whole grain food, white rice, white bread, mashed potatoes, donuts etc. cause sustained increase in blood sugar and insulin levels. This is what is meant when they are said to have a high glycemic load. This resulting load leads to increased insulin output and conversely increases the chance of developing diabetes.Skip Sugary drinks like soda It has also been advised that skipping sugary drinks like soda etc. and going for the alternative water, coffee or tea is also a good diabetes prevention measure. Sugary drinks not only lead to increased weight but evidence suggest also increase chronic inflammation, high triglycerides and insulin resistance whilst decreasing "good" (HDL) cholesterol, these being all risk factors for diabetes. In fact a synthesis of eight studies made, found that for every additional 12 ounce serving of sugary beverage that people drank each day, their risk of type 2 diabetes rose 25 percent.