By
Dr Michael Hutch
  

 Living With Type 2 Diabetes

 Type 2 Diabetes - Don't Smoke Please

Those that smoke have a significantly higher chance of developing type 2 diabetes. Those that quit smoking have a significantly higher chance of developing type 2 Diabetes within the first few years after they quit. Research backs both of those statements. What can you get from that information? The first thing is if you do not smoke don’t take up the habit. The second thing is if you smoke stop smoking. Yes, there is a change of developing diabetes after you quit. However, the long-term damage of continuing to smoke usually outweighs the danger of developing diabetes if you quit.

One of the factors that may lead to increased chances of diabetes after you quit smoking is weight gain. Many people drop the smoke habit and pick up the eating excessively habit instead. That leads to weight gain. Combined with the body’s exposure to the smoke for so many years, and the body may  ide to go off the reservation. Those who quit smoking are 70% more likely to get the disease than those that never smoked. However, studies have shown that those that smoke the longest and gain the most weight are also the ones most likely to get the disease when they stop smoking. So if you choose to quit, choose to exercise and manage your weight at the same time.

How does smoking affect the development of Type 2 Diabetes in the first place? While there is no definitive link established by research, it appears that something ingested while smoking helps exacerbate insulin resistance in patients. Insulin resistance happens when the cells in the body develop the need for more insulin to process a small amount of glucose. It leads to the development of Diabetes. Smoking makes the insulin resistance worse and thus makes the diabetes worse. There is some evidence that it is a leading cause of the disease in some patients.

If you smoke, stop. If you get a diagnosis of type 2 diabetes and you smoke, stop. If you don’t get a diagnosis of type 2 diabetes and you smoke, stop. The message is stop. It will make the disease worse. It may lead to the development of it in the first place. Take no chances and get out while the getting is good. Your doctor can help you with a smoking cessation program. It is the best thing for your health in the long run.

By
Dr Michael Hutch
  

By
Dr Michael Hutch
  

 Type 2 Diabetes Diet

Type 2 Diabetes - What is A Diabetes Diet?

Those that get a type 2 diabetes diagnosis think they must go on a special diet. However, that is not the case. Just about any food is on the menu. There are a few rules that will transform the Diet of those with a new diagnosis though. One is that you eat at regular meal times. This regular intake helps regulate the blood glucose levels. Many find adopting a regular schedule of meals and snacks keep their glucose under control. Many find eating several small meals instead of two or three large ones helps as well. Eating the same amount of food each day also helps the body regulate glucose levels.

Another change that those with type 2 diabetes usually make is eating foods in moderate amounts and in good combinations. Eating anything with carbohydrates in large amounts spikes glucose levels. Eating a meal made entire of carbohydrates will spike glucose levels. Combining carbohydrates with proteins and fats, helps keep glucose levels under control. Eating moderate amounts of carbohydrates, helps keep glucose levels under control. Many Diabetics need to experiment to find what foods and combinations of foods that keep their glucose levels in check.

Carbohydrates convert into glucose in the blood during digestion. However, they are necessary for the body to function properly. The best choices for anyone are eating healthy forms of carbohydrates. These include fruits, vegetables, whole grains, low-fat dairy products, and legumes. Getting good amounts of fiber helps keep blood sugar levels in check as well. Nuts and wheat bran plus vegetables, fruits, and legumes are great ways to get fiber. Avoiding or limiting unhealthy forms of carbohydrates, helps regulate glucose as well. This means that having chocolate cake may be a rare treat. You must balance it with vegetables, proteins, and other healthy choices.

Type 2 Diabetes increases the risk ofDiabetesIt is extremely important to select the right foods that do not bring unhealthy fats. Meats with high levels of saturated fats are not good choices. Foods with high trans fat levels like those deep-fried are not good choices. Healthy fats usually come from plant sources. Trimming fat from meat and skin from poultry helps reduce the amount of the unhealthy fats. Avoiding deep frying is another way. Grilling, baking, broiling, and stir frying are good ways to cook without introducing unhealthy fats. It is all a matter of adjusting your eating habits instead of going on a special diet.

By
Dr Michael Hutch
  

 Type 2 Diabetes Menu

Type 2 Diabetes - What is Wholegrain, Fiber, and Bran?

Wholegrain, fiber, and bran are hallmarks of a type 2 diabetes diet. They bring essential components to the fight when trying to keep glucose and insulin levels in check. They are hallmarks of many modern Diet plans as well. However, what makes these specific foods so special? Let’s learn more about them.

What is wholegrain? Whole grain refers to the use of the entire grain. Most of the time, when farmers harvest wheat or other grains, they send the kernels to the mill for grinding. The milling process removes the harder outer layers. The softer interior becomes the refined white flour that makes up the white breads and pastas that are so popular. When dealing with rice, all rice comes from the field as brown whole grain rice. During the processing of those rice kernels, they remove the husk and reveal the white interior. The whole grain products use the entire kernel instead of just the processed interior. These products bring more nutrition and fiber than their refined offspring.

What is fiber? Fiber is actually something our bodies do not digest. Fiber passes through the entire digestive tract 99% unchanged. Fiber comes from the outer layers of many plant-based foods such as fruits, vegetables, and grains. If it is indigestible, why is it so important to the type 2 diabetes diet? Ingesting fiber has many benefits that help regulate blood glucose and insulin levels. The most important is that fiber forces the patient to eat slower since chewing thoroughly before swallowing is essential. Fiber also slows digestion once the food hits the stomach and small intestine. This means the body will absorb foods that might spike glucose levels slower. Fiber also satisfies hunger faster, thus keeping overeating in check.

What is bran? Bran is the outer layer taken off of grains during processing. Bran is a fantastic source for fiber in the Diet. It also contains a good deal of plant protein and holds many essential vitamins and minerals. It can come from wheat, oats and rice as well as just about any other grain source. Many people often add bran back into the diet to assist with digestion issues. The best way to get it back into a Type 2 Diabetes Diet is to start with whole grain foods. These naturally contain wholegrain, fiber, and bran. As with other carbohydrates, moderation and pacing is essential with most grain based foods.

By
Dr Michael Hutch
  

 Diet For Type 2 Diabetes

Type 2 Diabetes - Best Wholegrain Foods

Eating foods rich with whole grains will help regulate your type 2 Diabetes. Studies have shown patients that consume whole grain foods tend to have lower levels of insulin. This is a good indicator of what foods diabetics need to add to their diets. Whole grains bring many nutrients to the Diabetic and non-diabetic alike. When you purchase foods made of white or processed flours, many of those beneficial nutrients get lost during the processing. Whole grain foods also bring fiber to the Diet. All of this adds up to a gold mine of nutrition that many people assume will disappear with a diabetes diagnosis.

What whole grain foods make the best choices for those with type 2 diabetes? Choose brown rice over white rice. Choose whole wheat breads over white breads. Choose whole-wheat pasta over white pasta. Choose cereals rich in whole grains and low in sugar. Choose products made with any of the following listed as the first ingredient: whole wheat flour, popcorn, brown rice, buckwheat, millet, quinoa, sorghum, whole rye, whole oats, bulgur, or whole grain barley. When they come first in the list, it means the product is a good choice for adding whole grains to your diet.

To find the best whole grain products, read labels. This should become a ritual for anyone with a Type 2 Diabetes diagnosis. Labels can say things such as “made with” or “contains.” However, the list of ingredients will show how much of the product actually exists in the product. Many types of bread may contain whole wheat, but at a much smaller portion than the processed white flour, that heads the list. While you read that label, also check out the position of sugar in the list of ingredients. Avoid whole grain products that contain a great deal of sugar.

Those with type 2 Diabetes need to control the amount of carbohydrates they take in. This includes the amount of whole grain foods. Make them part of your diet as recommended by your medical team. To regulate the effects on the blood, space your consumption out throughout the day. You will get the benefits without risking getting your blood glucose out of control. Whole grains should be part of anyone’s Diet since it helps reduce the chances of heart disease and cardiovascular problems. With diabetes, it means integrating them in the right portions and at the right times throughout the day.

By
Dr Michael Hutch
  

 Diabetes Type 2 Diet

Type 2 Diabetes - Best Fruits

Many people are under the impression that a diagnosis of type 2 diabetes means no more eating fruit. However, that is not true. Diabetics, along with the rest of the population, get great nutrients by eating fruit regularly. The myth of avoiding fruit comes from the problem that diabetics have with empty sugar calories. The sugar ups the amount of glucose in the blood when digested. It also brings no other nutrition to the mix. Fruit, on the other hand, usually contains lower concentrations of sugar than sweets. It is a matter of moderation.

What are the best fruits for those with Type 2 Diabetes? Apples are a good start. They provide fiber as well as nutrients. The pectin rich in apples helps reduce the body’s need for insulin. Pectin concentrates in the area under the skin. Eating the skin of the apple guarantees you get more pectin than if you peel it and discard the peel. The fiber is great for detoxifying the body. Another form of apple helps with insulin. Apple cider vinegar regulates glucose levels very well in people with Diabetes as well as those that do not have it. It makes a great salad dressing over a variety of vegetables.

Other fruits are beneficial as well. Cherries bring nutrients that promote essential amino acids. Grapefruit brings Vitamin C and folic acid along with fiber. Other good choices include oranges, pears, and plums. The key to any fruit is having what is actually a serving and not more than that at one time. Eating more than a single serving at one time will spike glucose levels in the blood. Doctors often advise eating five servings spaced out regularly throughout the day. Any fruit is an option if eaten in this fashion. Eating a helping of protein at the same time helps as well.

What fruits should someone with type 2 diabetes avoid? There is no fruit off the list. In moderation, fruit is a great addition to the diet. However, some have lower levels of nutrition than others do. These include dates, canned fruit cocktails, and fruit juice. Fruit of all sorts will metabolize at pretty much the same rate. There is no need to avoid fruits when Diabetic. It is a matter of making informed choices and spacing out portions throughout the day. Get nutritional value from your choices and don’t spend your portions on empty sugars.

By
Dr Michael Hutch
  

 Type 2 Diabetes Diet

Type 2 Diabetes - Best Vegetables

Most vegetables make great additions to the Diet of those with Type 2 Diabetes. They bring a great deal of nutrition and fiber to the diet of anyone who has Diabetes as well as those that don’t. The vegetables that require caution are the ones with high levels of starch like peas, potatoes, corn, carrots, sweet potato, and beans. There is no need to avoid them though. As with fruit, it is important to eat them in moderation and spread out throughout the day. This helps moderate glucose levels in the blood.   

So, what are the best vegetables for those with type 2 diabetes? Artichoke is a good choice for those with diabetes. This vegetable packs a great deal of potassium, calcium, and other nutrients. Artichokes naturally pack insulin. This fact alone makes it a valuable addition to a diabetic’s Diet. The artichoke must be ripe to get the insulin, which means mainly during the autumn and early winter. The best way to serve them is raw, but you can lightly boil to soften them. You can eat artichokes by themselves or in combination with others. The benefits stay the same.

Many other vegetables are good for those with Type 2 Diabetes. Onions and garlic help reduce blood sugar levels. Green leafy vegetables bring manganese to the diet. Manganese is a building block for insulin. Bitter gourd helps lower glucose levels in both the blood and urine. Just about any non-starchy vegetable brings low carbohydrates and calories to the diet of those with Diabetes. A list of these beneficial vegetables includes, but is not limited to, celery, spinach, eggplant, cauliflower, cucumber, cabbage, lettuce, cucumber, turnip, radishes, and pumpkin. The combination of soya, lettuce, and tomato helps regulate blood glucose levels with great efficiently.

Regulating the rise and fall of glucose levels is vital to managing diabetes. Vegetables are excellent tools in this process. They provide massive amounts of nutrition while mostly not effecting blood glucose levels quickly. The nutritional value helps the body in other ways by fighting heart disease and lowers the risks of many diseases. The best way to serve them is often raw or only lightly cooked to get the most nutrition and benefit from them. Overcooking breaks down the nutrients and the fiber in the vegetables. It is important to make vegetables part of your diabetes management plan. They provide many benefits and you should not ignore them.

By
Dr Michael Hutch
  

 Diet For Type 2 Diabetes

Type 2 Diabetes - Best High Fiber Foods

Adding high amounts of fiber to the Diet is a good practice for those with Type 2 Diabetes. Fiber helps regulate how fast the body absorbs food. With Diabetes, that makes regulating blood glucose levels, a bit easier. The body absorbs highly refined foods that have little or no fiber very quickly. When carbohydrates hit the blood stream too fast, it will spike blood glucose levels. In those with diabetes, that can mean big trouble on the horizon. For those attempting to regulate their diabetes through diet, fiber will be one of your new best pals.

What are the best high fiber foods to add to your Diet if you have type 2 diabetes? Let’s look first at foods that contain grain. The more a grain is processed, the less fiber it will have. Adding whole grain foods to your diet will boost your fiber intake very quickly. This means selecting brown rice instead of refined white rice. It means passing up white bread for the whole grain varieties. When in the pasta aisle, look for the boxes with whole grain pasta instead of white. Refined cereals often contain more sugar than fiber. Select the cereals with at least 3-4 grams of fiber and less than that in sugar.

Other high fiber foods to add to your Diet include raw or lightly cooked vegetables and fruits. Most vegetables are easy selections for the diet of someone with Type 2 Diabetes. Leafy greens and squash are excellent ones to start with. Both of these add fiber and a good deal of nutrients. The ones you need to use with caution are the starchy vegetables like potatoes, corn, and peas. The same goes with most fruits. All of these contain sugars that can get blood glucose levels out of sync. Apples are good choices for Diabetics since the pectin helps regulate insulin naturally and the pectin fiber is a good choice for hiking fiber intake.

Legumes fall into the good fiber category with a bit of caution. Beans bring great nutrition and fiber to the Diet of anyone with type 2 Diabetes. However, if used in large quantities, beans and peas can contribute to spikes in blood glucose levels. It is important with these foods to regulate how much you eat and when you eat it. That is true with most foods when dealing with diabetes. Everything in moderation keeps glucose levels in check.

By
Dr Michael Hutch
  

 Type 2 Diabetes Diet

Type 2 Diabetes - Best Oils

Cooking with the right oils helps those with type 2 diabetes and for those that do not have it. However, those with diabetes have a higher risk of heart disease than the general population. That is why finding the right oils are so important. Several good options on the market will help keep the unhealthy fats at bay. Some are good for cooking at high temperatures. Others are not. When oil reaches smoke point, it begins to breakdown. At that point, free radicals release into the oil and carcinogens release into the air.

Canola oil is a good example of healthy oil for someone with type 2 Diabetes. It is a mono-saturated fat that works in baking, sautéing, stir-frying and in salad dressings. It has a higher smoke point than many oils at 425 degrees Fahrenheit (220 degrees Celsius). It is also more affordable than many other healthy oils. It makes it a great selection for most cooking needs. Safflower oil is another common oil choice that is also healthy. This polyunsaturated oil works in many cooking methods. With a smoke point of 450 degrees Fahrenheit (232 degrees Celsius), it can handle almost anything you can throw at it. Sunflower oil is another excellent choice with a high smoke point of 460 degrees Fahrenheit (238 degrees Celsius).. The high temperatures of sautéing and frying will not phase this oil at all.

There are other oils to consider, however. Manufacturers extract oil from many plant sources all over the world. These oils are gaining popularity among those that want healthy oils in their cooking. Flaxseed oil is a popular selection. It brings omega-3 and omega-6 fatty acids into the mix. It comes with a low smoke point of 225 degrees Fahrenheit (107 degrees Celsius). That means using it in cooking over heat is not a good idea. It makes a great addition to salad dressings or other cold preparations though. Walnut oil is another healthy choice. It is a polyunsaturated fat and full of omega-3s. It has a higher smoke point at 400 degrees Fahrenheit (204 degrees Celsius)..

Olive oil is a great option when looking for oil for dressings or low cooking temperatures. With a smoke point at 325, it is not a good choice for sautéing or frying. Grapeseed oil is good for cooking and grilling. It adds a mild nutty flavor for use in salads and other preparations. It has a higher smoke point at 420 degrees Fahrenheit (216 degrees Celsius). Almond oil, avocado oil, and peanut oil are all other good options for healthy oils.

By
Dr Michael Hutch
  

 Diets For Type 2 Diabetes

Type 2 Diabetes - Best Fats

Type 2 diabetes elevates your chances of getting heart disease. That means you need to keep the amount of fats you ingest in check. Fat is essential for good health. However, in the wrong forms, it can do a great deal of harm as well. Saturated and trans fats are the ones to avoid. It is important to be selective in what fats you take in. There are many sources of healthy fats though. Make the right selections to keep your chances of heart disease in check. Monounsaturated and polyunsaturated fats are the best ones to choose.

There are cooking oil options on the market that fit the bill. Common oils include canola, safflower, and sunflower for general cooking needs. Flaxseed and olive oil are great in cold preparations such as salad dressings or salsa. For a variety of flavors, consider more uncommon choices such as almond, grapeseed, and avocado oils. All of these oils are either mono or polyunsaturated fats. Some, such as olive oil and flaxseed, bring other health benefits such as omega-3s and omega-6s. These nutrients help fight heart disease on their own. That makes them good for those with Type 2 Diabetes or not.

Outside of oil, when looking at fats, there are two options: animal-based and plant-based. In animal-based fats, such as meat and poultry, saturated fat becomes a big issue. To keep those unhealthy fats at a minimum, use your head in selecting and preparing meat and poultry. Trim all excess fat before you cook. Take the skin off of poultry. Choose the leaner cuts of red meat. For those with type 2 diabetes, plant-based fats are the best. In plant-based fats, your options expand greatly. Avocado is a good source of many nutrients that help fight cardiovascular disease. It also helps prevent some forms of cancers. Nuts and seeds are also good choices. Both can help lower the bad form of cholesterol (LDL). They also help reduce inflammation associated with arthritis and asthma. With a slow digestion rate, they do not spike blood glucose levels either.

Patients may ingest any form of fat after getting a diagnosis of Type 2 Diabetes. Nevertheless, the wrong forms of fat will elevate their already high chances of getting heart disease. Making smart choices and doing it in moderation are the keys to getting the right fats into your diet. It is advice that everyone could benefit from following.

By
Dr Michael Hutch
  

 Type 2 Diabetes Diets

Type 2 Diabetes - Nasty Saturated Fats

Those with Type 2 Diabetes face an increased chance of heart disease. It is very important for patients to watch the quantity and types of fat in their Diets. The healthy fats are the mono and polyunsaturated varieties. Saturated fat falls squarely into the unhealthy fat camp. Compounds in the saturated fats raise the bad forms of cholesterol in the blood stream. Another fat that falls into the unhealthy camp is trans fat. This form of fat comes from hydrogenated oils. It acts much the same as saturated fats since it also raises the bad form of cholesterol. Cholesterol also occurs naturally in some foods.

What foods contain saturated fats? Any meat or poultry will contain saturated fats. Most fish do as well. Processed meat products like lunchmeat, hot dogs, and ground meats contain high levels of it. Some oils such as palm and coconut contain it as well, despite coming from plants. Regular dairy products also contain high amounts of saturated fats. To keep the chances of heart disease developing down, experts recommend that those with type 2 Diabetes get less than 7% of their calories from saturated fat. This means about 15 grams at most daily. A single dairy serving can contain half of that amount.

What foods contain trans fat? Trans fat develops when liquid oils transform into solid fats. Many fast food restaurants use hydrogenated oils in their deep-frying. That means anything cooked in that oil will get trans fat transferred during the cooking process. More and more restaurants are getting away from these oils. Check before you order anything. Many processed foods also contain trans fats since these hydrogenated oils are used somewhere in the prep process. Stick margarine and shortening are common household cooking essentials that you should avoid when you have Type 2 Diabetes.

Saturated fats, along with trans fat, raise cholesterol levels in both type 2 Diabetes patients and the general population. However, cholesterol also comes directly from some forms of food. When dealing with the bad fats, you need to learn what foods contain cholesterol so you can avoid them as well. Egg yolks are likely the most famous culprits. However, organ meats such as liver and kidneys are also guilty. Many regular dairy products also contain cholesterol. Keep the amount of saturated fats down in your diet. It will help lessen your chance of developing heart disease. That is true for diabetics and non-diabetics alike.

By
Dr Michael Hutch
  

 Type 2 Diabetes Menu

Type 2 Diabetes - Raw Foods Are Great !

Why are raw foods so great for those with type 2 Diabetes? When you look at raw foods, you see them in their most natural forms. They contain higher amounts of fiber and essential nutrients in that state. As soon as you cook them, you lose a good deal of that fiber and nutrition. That fiber and nutrients are good tools in regulating your diabetes. Eating raw foods, helps regulate your glucose and insulin levels. They also add essential vitamins and minerals to your Diet. Introducing those, helps lower your chances of heart disease as well.

Some prescribe to eating a diet completely filled with raw foods. They will not cook anything. Quite a few with type 2 diabetes have tried that option. The results are a mixture with some having great results while others do not. Whether you choose to become a total raw foodie or just add more raw foods to your Diet is something you need to speak with your medical team about. There are definite issues involved with switching to a completely raw diet. None is insurmountable. However, for those that are trying to regulate their blood glucose levels at the same time, it can be challenging.

What sorts of raw foods make the most impact on those with Type 2 Diabetes? Adding raw non-starchy vegetables tops the list easily. These foods provide a good deal of nutritional value as well as good doses of fiber. Starchy vegetables are good additions also in moderation. The more starch is present in a vegetable the faster it will likely absorb into the body. The same goes with most fruit. The best approach to any of these is moderation and spacing portions out throughout the day. Raw nuts and seeds are good additions as well. Watch the amount of fats they bring though.

Raw foods are usually better choices than cooked ones whether you have type 2 Diabetes or not. Research, however, has shown that some vegetables release more nutrients when lightly cooked. These include things such as broccoli, carrots, and zucchini. Eating these raw is great, but maybe cooked is better in some cases. For most people, it is a matter of adding things into their existing Diet to boost the nutrition or flavor profiles. For those with diabetes, it is a matter of keeping their glucose and insulin levels in check. That is a matter of life and death.

By
Dr Michael Hutch