1. Keep your food as close to its original or natural form as possible
This means that you should try to limit any processed or prepared foods and cook from scratch as much as possible. Avoid boxed, canned, and “ready to eat” foods as much as possible.
- Start shopping in the bulk section of your grocery store to get a better price for beans, rice, and pasta.
- Buy fresh vegetables as much as possible. Frozen vegetables are fine, but fresh, organic, in-season vegetables are the best choice.
- If you are pressed for time, try using a crock pot to cook your meals.
2. Increase the amount of water you drink
Water helps flush out naturally produced toxins and helps maintain mineral (electrolyte) balance. Aim for about eight 8 ounce glasses of water per day. Talk to your doctor to determine if you have any special fluid restrictions or needs that you should consider.
- Skip sugary beverages. Sugar by itself does not cause diabetes, but ingesting more sugar-filled beverages is linked to an increased risk of Type 2 diabetes.
- Try drinking water, unsweetened sparkling water, or unsweetened iced tea instead of sugary soda.
3. Eat more fruits and vegetables
Eat plenty of non-root or starchy vegetables such as broccoli, leafy greens, cauliflower, and beans. These types of vegetables are low in calories, high in fibre, and nutrient dense. However, when you eat starchy vegetables and root vegetables, you will need to take the carbohydrate level into account.
- You can also eat fruit. Being diagnosed with Type 2 diabetes does not mean you can’t eat ANY sugars. It is just important to control the number of sugars that you do eat.
4. Use your blood glucose levels to help you change what and how much you eat
Your blood glucose level test results can guide you into changing the types and amounts of foods you eat to lower the levels of sugar in the blood.
- If your blood sugar is high, you may need more insulin and you may need to look at what you are eating and decrease the amounts of sugars in your diet.
- If the blood sugar levels remain high and you are on diabetes medications, those may have to be increased.
5. Ask your doctor before adding herbs
Many herbs have not been tested for safety during pregnancy, so if you are pregnant or dealing with gestational diabetes, make certain you speak to your physician before adding any herbs or supplements. Also, even though these herbs and supplements are natural, they CAN interact with various medications.
- You can also ask your pharmacist about drug-herb/supplement interactions.
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