Lowering blood sugar levels in people with type 2 diabetes is really an effective plan for reducing the risk of heart disease, and even death at an early age. But elevated blood sugar levels are only a symptom, not the cause. The real problem is elevated insulin levels due to insulin resistance, often the result of a highly refined carbohydrate eating pattern and a sedentary lifestyle for many years.

At this time we cannot change our genetic makeup and there is no outright cure for insulin resistance … which often progresses onto type 2 diabetes. However, control is possible and will result in weight loss plus help prevent other health problems. The two main steps for control of insulin resistance are:

• nutrition in the form of a healthy eating plan
• physical activity or exercise

Eat in a way that balances your blood sugar levels by eating whole foods that are high in fiber … this includes colorful fruits and vegetables that are low on the glycemic index scale. Low-GI foods cause a slower rise in blood sugar levels but it’s not just the sustained energy low-GI foods give you that is important, it’s the decrease in insulin secretion that follows the slower release of sugar. When you have insulin resistance you cannot afford to have the insulin surge that follows a high-GI meal; it prevents you from losing weight.

What can you do?

• eat small meals often, eat something every four hours to keep your insulin and glucose levels normal
• include protein in your breakfast each day. Protein gives you a feeling of fullness which lasts longer than the feeling you have after eating carbohydrates and fats
• eat small protein snacks in the morning and afternoon; besides preventing hunger this also helps to prevent insulin surges
• finish eating two to three hours before bedtime
• control the glycemic load of your meals by combining protein, fats, and carbohydrates from vegetables, legumes, nuts, seeds and fruit at every meal and snack
• use virgin olive oil; avoid processed oils such as corn, safflower, sunflower, peanut and canola oils
• drink at least 2 liters of water, or caffeine-free tea, or sugar-free cold drinks per day
• avoid eating carbohydrates alone as they raise both your blood sugar and insulin levels; combine with protein
• decrease or completely eliminate all processed or junk foods. Processed foods include: fruit juices which are often loaded with sugars, and canned vegetables
• eliminate all foods containing white refined flour, sugar and high-fructose corn syrup
• watch out for foods containing hydrogenated or partially-hydrogenated oils, eg. crackers, chips and cakes

Balance your blood sugar levels with exercise:

• exercise is critical to the improvement of insulin resistance
• it helps to reduce abdominal or central body fat and improves your sugar metabolism
• regular exercise reduces your risk of complications, and helps to reverse type 2 diabetes
• 30 minutes of walking every day, is a powerful way to reduce your blood sugars

More vigorous exercise is often needed to reverse insulin resistance and type 2 diabetes.

• Type 2 Diabetes - Fighting the Disease With Exercise
• Learn the Causes of Diabetes to Prevent Diabetes
• 3 Warning Diabetic Symptoms
• The Reverse Diabetes Info You Are Looking For
• 8 Diabetes Risk Factors
• Diabetes - What You Should Know Will Save You
• Gestational Diabetes - Glucose Tolerance Test and What to Expect
• Being Diagnosed With Type 2 Diabetes Does Require Your Attention!

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