3 Diabetes Diet Meal Plan Guidelines

Any type 2 diabetes meal plan must have 3 things if it is going to be worth it’s weight in salt. But before I get to that, the first thing that I have to mention is diabetes is all about getting to the root of the problem. And with a good diet it is very possible to control diabetes.

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So how do we get this done?

First, we have to understand that when starting any type of diabetes diet meal plan there are 3 things that at the core we need to understand. These are things that are more psychological and if you don’t really get it, it will be hard to stay on track.

So here are the 3 diabetes diet meal plan guidelines:

1. Avoid eating foods that have no nutritional value

One of the main reasons why our body breaks down is because we eat refined foods that simply taste good and have been stripped away of all nutrients. What this does over time is it leads to problems with metabolizing sugar. Foods like soda, cake, candy, and white bread are all like fake foods. These types of foods cause the pancreas to work harder after a meal and over time this system breaks down.

Another big problem is we look to food for instant gratification. Most people don’t drink coffee for its nutritional value. Instead they drink it for the quick boost from the coffee for the caffeine only to crash a couple of hours later. But caffeine is a drug. And it impairs glucose metabolism in people with Type 2 diabetes or pre-diabetes. For every cup of coffee the pancreas produces 3 units of insulin. This is one of the reasons why we recommend that Type 2 diabetics cut back on the coffee and caffeine. Too many cups of coffee can screw up your blood sugar.

Step one is you need to change the foods you eat and make healthier choices. Instead of eating foods with no nutritional value you need to start having nutrient dense foods. A few examples of some of these nutrient dense foods would be leafy green vegetable like kale, spinach and collard greens to name a few.

2. Don’t eat food just for taste

I know it’s hard to eat and not think about pleasing your taste buds. But from now one you need to change your thinking when it comes to food. When you eat food try to think terms of 3 timeframes. The first time frame is What this food will do to me in the short-term (the next few hours), the next is the intermediate term (1-3 years from now) and the third time frame is long-term (5-20 years from now). What you’ll want to do is eat foods that will produce the most benefit in the intermediate to longterm.

3. Don’t allow your emotions with food to get the best of you

In the US so many times, we use food as a means of comfort. Many of us have the wrong conditioning around food. In so many households, more food the better. Not to mention, we rely on food to help us feel better emotionally. For the holidays we get with family and usually eat into oblivion usually the worst foods possible.

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I’ve even had some doctors struggle with this and ask me for help in this area. I can recall numerous times at conferences where they’ve shared with me how hard it is to “give up” or avoid certain foods. The bottom line is it all comes down to wiring. We must change how we think about food.

The way to do this is by catching yourself in the moment and living more consciously in this area. Ask yourself – why am I turning to foods that have no nutritional value only to fill an emotional void?

Posted in Diabetes