Include These in your Diet to Cut Down Type 2 Diabetes


Every year, more than about 25 million people are affected by type 2 diabetes in the US alone. In addition, another 15 million get type 1 diabetes. It is not something that you can easily get rid of; Diabetes is a life-long disease.

The Role of Insulin:

The pancreas in the human body produces a hormone called insulin, which helps our cells to process glucose from the food we eat into energy. Glucose is more like the fuel for our body cells, but to help consume it, insulin does the job. The problem arises whenever there is a disruption in the production or utilization of insulin in our body.

What Happens during Type 2 Diabetes?

Patients suffering from Type 2 diabetes are reported to have high blood sugar levels. This situation is also termed as hyperglycaemia and is characterized by an underutilization of insulin in our body. This means that our body is manufacturing insulin as it should but somehow our cells are failing to utilize it for the purpose of breaking down sugars. Thus, patients end up with higher than normal sugar levels in their blood.

Difference Between Type 1 and Type 2 Diabetes:

Although both types of diabetes are chronic diseases, they exhibit some distinct differences.

  • People who have type 1 diabetes do not produce insulin whereas People with type 2 diabetes are insulin resistant.
  • The role of immune system in destroying the pancreatic cells responsible for insulin production is highlighted in Type 1 diabetes. Whereas in the Type 2 diabetes, our cells do not have the capability to use insulin, as they should.

What Causes Type 2 Diabetes?

Diabetes is a chronic disease. Although we can control its susceptibility to a considerable extent, there are some factors which make Diabetes inevitable for patients. Genes, Heredity, personal habits, and even our internal physiology are all the factors which play a major role in enhancing our susceptibility to Diabetes Type 2. According to experts, certain things usually cause this disease, including:

Your Genes:

Does Diabetes run in your family? Are your parents diabetic? Well, you got the answer. Scientists believe there may be different bits in your DNA that affect your insulin production. In this situation, there is only little which you can do to get rid of Diabetes. However, control is the key.


Obesity, just like several other diseases, is the root cause of Type 2 Diabetes. Having an extra weight in your body or being obese can cause your body to resist insulin. It can affect any age group, not just adults.

Metabolic Syndrome:

Diseases such as high blood pressure, cholesterol, high blood glucose can affect your insulin resistance more than you can think of.


 In cases when your pancreas does not produce any insulin or produces very minimal, you can get Diabetes. Immuno disruptions can also be a cause of pancreatic aberrations in insulin production.


Type 2 Diabetes may lead to serious health risks. This is why it is necessary to know about the disease’s early signs and symptoms. If you spot any of the factors below, speak to your doctor immediately.

  • Headaches
  • Dry mouth
  • Thirstiness
  • Feeling hungry all the time
  • Frequent urination
  • Weight loss
  • Feeling tired all the time
  • Blurred vision
  • Tingling of hands and feet
  • Itching of skin
  • Dark patches around the skin

Cut Down Type 2 Diabetes with these Diet Recommendations:

When you are a victim of Type 2 Diabetes, it is important to have a diet full of healthy foods to help protect the normal range of your blood sugar levels from abrupt lows and highs. However, the question is, what should you eat? While we’re on this, try to understand first how foods stimulate your blood sugar.


Get rid of Processed Sugar:

For instance, carbohydrates and dairy integrate faster into the blood raising blood sugar levels as compared to that of proteins and fats. Hence, keep sugar, sodas, fast foods and processed snacks very limited.

Consume Lots of Proteins:

For proteins, best options are fish, skinless turkey, skinless chicken, beans, non-fat yogurt, eggs, and nuts. In case of grains, pick brown rice, whole grain bread, and pasta instead of regular ones. It goes the same for dairy products; low fat and skimmed milk should be your top picks.


Veggies and Fruits to the Rescue:

For vegetables, best suited are no starchy and green veggies like spinach, kale, cauliflowers, broccoli, cucumber, onions, sprouts, and asparagus. Lastly, when incorporating fruits in your diet, choose different types of berries, apples, peaches, oranges, grapes, kiwi and banana. Avoid packaged ones.


Abstinence is the Key!

As much grave as it sounds, Diabetes is a serious problem and can be fatal if not managed properly Despite all your attempts of consuming good food, if you fail to control your food intake, you are susceptible of developing serious Type 2 Diabetes complications. You must stay careful instead of regretting your choices later.



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