The struggle to lose weight can be daunting for most people, especially
if it is to keep certain diseases and their symptoms at bay, such as Type 2
diabetes. Diabetes is a life-long
disease that affects the way your body handles glucose, a kind of sugar, in
your blood. When you eat excess calories and fat, your body responds by
creating an undesirable rise in blood glucose.
Unfortunately, Type 2 diabetes is a disease that has plagued my family
for generations and is genetically common among African-Americans. The members
of my family have not helped matters by making poor choices regarding their health,
such as eating fatty, carb-saturated foods and smoking. Due to these poor
health choices, my maternal grandmother had her left foot amputated because of
the disease and 3 months later, died at the young age of 60.
Type 2 diabetes can, however be controlled through proper diet and tracking
one’s eating habits, as well as remaining physically active. It is my goal to break
this generational curse and educate my family on how to eat healthy and be
active by partaking in some form of physical activity at least 3 - 4 times a
week.
Here are some healthy dietary tips to prevent or control diabetes:
- Lose 5% to 10% of your total weight to lower blood sugar, blood pressure and cholesterol levels, particularly if you carry a lot of belly fat.
- Eat more healthy fats, such as nuts, olive oil, or avocados. High-fiber cereals and breads made with whole grain and fruits and vegetables are best.
- Eat less packaged and fast foods, processed meats and refined carbohydrates, such as white bread, pasta and rice.
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