Diabetes: Reverse Your Diabetes With a Clear and Concise Step by Step Guide: (Diabetes, Diabetes Diet, Diabetes free, Diabetes Cure, Reversing Diabetes) Read Free

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CHAPTER 5: THE DIABETIC NUTRITIONAL STRATEGY
     
    Healthy lifestyle modifications alone can help you reap great rewards in case you are a diabetic or suffer from risk of diabetes. In case you are 1obese, simply reducing 10% of your weight can help in lowering your blood pressure, blood sugar and cholesterol levels.
    And losing weight is not attributed solely to exercise – the key to losing weight is sensible eating.
    Diabetics do not need to follow a complex diet plan – their nutritional requirements are similar to non-diabetics. A diabetic meal plan includes a nutritious, balanced diet low in fats and containing a reasonable amount of calories.
    You MUST exercise caution with your carbohydrate intake.
    Here are some tips that you can incorporate with respect to the diet that you follow:
    Consume whole grains and lean proteins : Most Americans have grown up eating white bread sandwiches, pasta and refined white rice. You love ‘refined’ because you understand ‘refined’ as ‘polished’ or ‘free from impurities’, don’t you? Well, in reality ‘refined’ implies ‘free from nutrition.’
    All the great, nutritive stuff is refined out from the food material and what you are left with is a bunch of empty calories! Now that surely is alarming, isn’t it?
    Whole grains, on the other hand, constitute your powerful punch of nutrition. They are packed with disease fighting anti-oxidants and phytochemicals, vitamins, iron, fiber, magnesium and vitamin E. Elevating your daily consumption of whole grains can help you diminish the risk of cancer, stroke, heart diseases along with diabetes.
    Let us look at what can be classified as a whole grain? I shall attempt to explain this via the structure of seed. The seed comprises of three parts:
The bran
The germ
The endosperm
    The process of refining removes certain parts of the seed. Wheat, rice, barley, oats, quinoa, etc. are all whole grains if consumed in their ‘whole’ form – that is without the removal of any part of the seed.
    Talking about protein now - Protein is essential for physical development and growth. Seven grams of protein per twenty pounds of body weight is recommended for consumption every day. Proteins contain essential amino acids which are essential for life but cannot be solely manufactured by humans. Vegetables, fruits, nuts and grains can be called incomplete proteins because they are deficient in at least one of the essential amino acids. Animal proteins are considered to be complete proteins as they possess all the essential amino acids required by the human body. Lean meat is considered as the best source of protein. Nuts, beans, poultry and fish are some great protein choices for diabetics.
    Consume unsaturated fats only Fats impart a great taste to your food. You cannot cut down on fats altogether. In fact, you must not! This is because fats contain essential fatty acids that can enable you to control blood pressure, inflammation and blood clotting. Controlling blood pressure and inflammation is extremely important in controlling diabetes.
    There are two kinds of fats:
The good fats or the unsaturated fats which are further classified as monounsaturated fats (olive oil is the most popular one in this category) or the polyunsaturated fats (these are present in sunflower, safflower, soybean and corn oil).
The bad fats which can be further broken down into saturated fats (found in cheese, butter, whole milk ice-cream, fatty meats, palm and coconut oils) and the trans fats (found in fried, processed,