Type 2 Diabetes - Five Simple Diet Changes You Can Make to Improve Your Blood Sugar

Type 2 Diabetes - Five Simple Diet Changes You Can Make to Improve Your Blood Sugar

Making changes to your diet can be difficult and intimidating. You may not know where to start, and all the recommendations you find online can make things very confusing. The good news is that you can improve your type 2 diabetes with just a handful of simple but very effective dietary changes.

Let's clear up the confusion about which foods you should and shouldn't enjoy by talking about five simple but effective dietary changes you can make to improve your blood sugar levels...

1. Eliminate fruit juice.Fruit juice often contains a lot of added sugar. When you combine the added sugar with the sugar naturally found in fruit, it can cause a spike in blood sugar. Avoid fruit juice and choose water, unsweetened sparkling water or sweeten the water with freshly squeezed fruit juice.

2. Read food labels.Reading food labels can be your best tool when it comes to controlling your blood sugar! Checking food labels for added sugar by looking for anything that ends in “ose” can be a good way to eliminate foods that contain added sweeteners. Make it a habit to read the back of every label before purchasing a packaged food. The more you do this, the better you will be at detecting added sugar!

3. Choose complex carbohydrates versus refined carbohydrates.Choose complex carbohydrates like oatmeal, quinoa, and brown rice over white pasta, white rice, breads, and pastries. Complex carbohydrates are absorbed more slowly and are less likely to cause a spike in blood sugar. Additionally, complex carbohydrates like quinoa or brown rice, in their whole and natural state, do not contain added sugar like bread and pastries.

4. Avoid high fructose corn syrup.High fructose corn syrup is found in soda, crackers, candy, and even bread! It is a leading cause of obesity and can lead to type 2 diabetes. It's important to stay away from high fructose corn syrup at all costs. Instead, choose foods with natural sweeteners like...

• Fruit,

• pure maple syrup,

• raw honey or

• Stevia.

However, keep in mind that foods like dried fruits and honey can cause blood sugar imbalance if consumed in excess. These foods should only be eaten occasionally.

5. Stay away from trans and hydrogenated fats.Trans and hydrogenated fats are often found in fried and processed foods. Fast food items are known to be full of these harmful fats, which can contribute to...

• Obesity,

• Heart disease and can

• trigger inflammation.

These fats can also increase your cholesterol levels. Stay away from these fats and choose healthier options like...

• extra virgin olive oil,

• avocados,

• nuts,

• Chia and

• Linseed.

Take your health into your own hands and improve your health and your life. Start by making one change per week until you've made all five. In a short amount of time, you could be better controlling your type 2 diabetes and living your healthiest life!

Inspired by Beverleigh H Piepers