Diabetes is a disease that causes the body to not make enough insulin to break
down the sugars and starches in foods. Type 2 Diabetes is on the rise in both adults
and children, with more than 20 million Americans alone suffering from the disease. But
science has shown that with good exercise and healthy eating, diabetes can be prevented. This
disease usually attacks because of poor diet and obesity and therefore can often be avoided.
Here are some suggestions on healthy eating habits, diabetes prevention, and to teach
children about diabetes.
A diet high in fiber is beneficial in a variety of ways. Foods that are high in fiber
will make you feel fuller. Therefore you consume fewer calories, helping to reduce the
risk of obesity. Fiber also helps food pass through your body easier and eliminates bad
cholesterol. Foods that are high in fiber include whole-grain breads, brown rice, beans, and
many fruits and vegetables. Look for products where the first ingredient is whole grain and not
enriched whole grain, or try making your own. About a year and a half ago I began buying
whole-wheat pastas, brown rice, and making my own whole-wheat bread. My family didn’t even
miss the less nutritious white wheat products.
It is important to keep insulin levels in the body stable. The best way to do this is to
spread your food intake throughout the day. Instead of eating three large meals try eating
three smaller meals along with two snacks. This will prevent you from getting so hungry
that you overeat. Plus your body benefits from having an even source of calories. This allows
your body to perform better and stay healthier.
Moving around after eating will help your body digest your food easier. Try taking a short
walk and move around after you eat instead of just sitting. If your energy levels are feeling
low don’t reach for a high sugar snack like a candy-bar or cookie. It will definitely boost
your insulin and energy levels but will leave you feeling worse than before. Instead reach for
something with some fiber as well as carbohydrates like an apple or slice of bread.
Don’t eat anything late at night. Food digests slower when you are sleeping. Plus instead of
burning calories while you are sleeping your body will use the calories from the food it is
digesting. If you want to lose weight go to bed hungry. Then you will be ready for breakfast
the next morning. You should always eat breakfast. This helps get your metabolism going and
provides your body with necessary energy.
If you teach your children to make good food choices when they are young they are more likely
to continue the habit into adulthood. With a healthy eating routine, diabetes and most other
health risks can be significantly reduced.
