Is there a successful treatment of type 2 diabetes? One that does not require unattainable lifestyle changes? You will find you don’t need to lose enormous amount of weight to reduce insulin resistance and lower blood glucose levels. Several studies have shown that a 10 to 20 pounds or 5 to 10 kilograms weight loss will be sufficient to improve your overall health.

Here are five choices to help achieve reduced blood sugars:

1. Lose at least 5-10lbs/2.25-4.5kg to start with. Then work out if you can continue to lose up to 10% of your initial body weight. Reducing your calorie/kilojoule intake to lose weight is the most powerful lifestyle change you can make to lower your blood sugar levels.

2. Reduce or eliminate sweetened or naturally sweetened beverages. These include regular soda or soft drink, fruit punch and natural fruit juices. Carbohydrates in liquid form are more rapidly absorbed than carbohydrates in a solid form. The liquid form can cause your blood sugar to rise to high levels. Digestion of the solid form is usually slowed down as they mostly contain fiber. Instead of regular soda, try sugar-free diet drinks which have no calories. It is best to limit fruit juice to 4oz/120ml per day, or eat fresh fruit. Fresh fruit has fiber, is more filling than juice and is more slowly digested and absorbed.

3. Eat several small meals throughout the day. It is better to evenly space your meals and snacks throughout the day rather than skip meals and just eat one or two large meals. Your pancreas needs to produce insulin each time you eat and in proportion to the size of the meal. If you eat large amounts of carbohydrate foods at each meal, your pancreas will have to go into overdrive to produce more, and you will have high blood glucose levels afterward. If you distribute your calories into three meals and two snacks each day, your pancreas will have an easier time.

4. Include more fiber in your food selection. Fiber has several beneficial effects: it satisfies hunger, blunts the rise in blood sugar, and lowers cholesterol levels. By choosing fresh fruit instead of juice, low-GI foods including whole grain bread and cereals instead of refined grains, and increasing the amount of fresh or frozen vegetables, your fiber level will be increased.

5. Increase your activity level. Work towards a goal of at least thirty minutes of brisk walking five to six times per week. This simple activity can often lower your blood glucose levels by fifty or more points. Exercise will help your insulin work far more effectively.

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