Real Food For Diabetes Management

Type 2 diabetes, also known as chronic metabolic disease, is characterized by high levels of blood sugar due to the body's inability properly use insulin. Millions of people suffer from type 2 diabetes, which can cause serious complications if it is not treated properly. Type 2 diabetes is commonly treated with medication and insulin therapy. However, lifestyle changes, notably dietary modifications, are crucial to its management.

November is Diabetes Type 2 Awareness Month.

Understanding Type 2 Diabetes

The most common form of diabetes is type 2 diabetes. It's also called adult-onset diabetes. The most common form of diabetes, type 2, affects adults. However, younger people are also affected by it due to obesity and sedentary living. Type 2 diabetes occurs when the body becomes resistant to insulin. This leads to high blood sugar levels.

Causes of Risk Factors

Obesity is a major risk factor for diabetes type 2. Excessive body fat, particularly around the abdomen area, increases your chances of developing it. Insulin resistance is caused by adipose tissue and visceral fat.

Genetics A history of diabetes in your family can increase the risk.

Poor diet: Diets high in refined sugars and processed foods can lead to insulin resistance, weight gain, and other health problems.

A Sedentary Lifestyle: Lacking physical activity can cause obesity and insulin resistance.

Age: Type 2 diabetes risk increases with age.

Gestational diabetes: Women with gestational diabetes are at increased risk for developing type 2 diabetes.

Polycystic ovary syndrome (PCOS): PCOS has been associated with insulin resistance, and an increased risk of diabetes.

Diabetes Impact

Type 2 diabetes is a degenerative disease that takes years to develop. Diabetes, and the chronically high levels of insulin that cause it, is a precursor for nearly all age related diseases.

• Cancer
• Stroke
• Nerve damage
• Kidney damage
• Heart attack
• Infertility
• Depressive
• Sexual dysfunction
• Dementia
• Alzheimer’s disease

Diabetes can be reversed by making lifestyle and dietary adjustments. Researchers have shown that a low-glycemic diet and lifestyle changes can reverse diabetes indicators in a short time. The pancreatic beta cells (insulin makers) will reactivate and fat deposits will disappear.

A Real Food Diet and Type 2 Diabetes

In order to combat Type 2 diabetes and insulin resistance, a nutrition plan that is structured around real foods must address all factors.

Real food is focused on nutrient dense foods and avoids processed ingredients, sugars and man-made oils. It is also, by default lower in carbohydrates than a Western diet. Researchers suggest that eating fewer carbohydrates and more low-glycemic foods, like non-starchy veggies, can help manage blood sugar levels.

Discover the benefits of real food by clicking here

A number of studies have evaluated the health benefits of eating unprocessed, real foods in the management of type 2 diabetes. It has been proven that real food is effective at lowering weight and blood markers for patients with type-2 diabetes.

While low-carbohydrate dieting may be particularly effective for those with insulin resistance, the term "low-carbohydrate" can refer to up to 40% of calories as carbs.

Some people may feel great on a ketogenic or very low-carbohydrate diet. Others, however, might feel better if they consume more carbohydrates.

In this post, you will learn more about the ketogenic and carbohydrate diets.

Trans fats can cause inflammation and contribute to metabolic issues. Studies have shown that a Mediterranean diet with lots and lots of olive oils is better for Type 2 diabetes prevention than a low-fat diet. In humans, saturated fat does not affect insulin sensitivity.

Most people may benefit from a diet that is higher in fat and lower in carbohydrates (40 percent or less, but not super-low). Not everyone will feel better on a low-carbohydrate diet.

It does not mean that carbohydrate intake causes diabetes. This does not mean that carbohydrate consumption causes diabetes.

Benefits Of A Real Food Diet In Diabetes Management

• Blood Sugar Control: Unprocessed, whole foods have a lower Glycemic Index and cause a slower, more steady rise in blood sugar. This prevents blood sugar spikes and crashes, making diabetes easier to manage.
• Weight management: Real food diets can help promote weight loss, and maintain a healthy body weight. This is important for managing diabetes.
• Improved insulin Sensitivity The nutrient rich components of a diet high in real foods, such as antioxidants and fiber, improve insulin sensitivity, and reduce insulin resistance.
• Heart Health A diet rich in real foods is heart healthy, reducing the risk of cardiovascular complications associated with diabetes.
• Increased Nutrient Intake Real food diets provide essential vitamins and minerals, as well as nutrients and other nutrients necessary for diabetes management and overall health.

Additional Benefits

Real food can help diabetes by reducing or eliminating other foods that cause inflammation, such as

• Canola oil and other industrial seed oils
• Trans fats
• Refined Sugar
• Artificial ingredients, additives and preservatives
• Gut irritants in dairy, grains, and legumes

It also emphasizes foods which help heal from inflammation and restore insulin sensitivity.

• Fermented and probiotic foods
• Bone Broth
• Vegetables
• Healthy fats Well-sourced proteins

Modifications

Even though no changes may be required, a few small adjustments can help make a real-food nutrition plan more effective in managing type 2 diabetics. These changes include:

• Avoiding tropical and high-glycemic fruits such as pineapple, watermelon and mango.
• Avoiding sweeteners such as maple syrup, honey and sucanat.
• Eating foods that are high in natural sugars or starches with an acidic component (vinegars or lemons or limes) or higher-fiber food (above-the ground vegetables) which will lower glycemic responses.
• Focus on fiber-rich foods and protein. Paleo is a nutrient dense source of Fat To help prevent blood sugar spikes, insulin, and to keep blood sugar levels even throughout the day
• Switching out freshly cooked potatoes with potatoes that have already been cooked, cooled and then reheated is okay. The cooling process increases the resistant-starch and lowers the glycemic indices.

Need delicious, nutritious meals to support your goals and you? Order your favorite meals from our weekly menus >>>>>

Lifestyle Components

Management of type 2 diabetes includes lifestyle choices such as movement (even mild exercise improves insulin sensitivity), getting enough sleep, and managing stress.

Exercise and movement are essential to a healthy lifestyle. Every movement counts. Even short HIIT workouts can have a positive impact on blood sugar levels. A walk after a meal has been proven to reduce the glycemic impact of the meal.

Summary

Diet and lifestyle interventions can help manage diabetes. Eating real food is an effective way to improve blood sugar levels, insulin dysfunction and diabetes outcomes. Dietary interventions do not cure diabetes. The latest research into diet and diabetes does support a low to moderate-carbohydrate, nutrient-rich, fiber-rich diet over the standard recommendations when combined with lifestyle modifications including movement, sleep and stress reduction.

Note If you are on insulin or other medications to treat type 2 diabetes and want to change your diet, you should work with your doctor to tailor your treatment plan to meet your needs.

Frequently Asked Questions

How can you make the Paleo Diet work for you?

Uncovering the secrets of success with the Paleo Diet isn't a challenge you have to face alone. With the right guidance, you can be well on your way to a healthier lifestyle and feel better than ever.

Paleo experts offer helpful tips that will make it easy to experiment with new foods and find the best ingredients for your body.

It's an exciting process to learn how the Paleo Diet works for you. You may find yourself looking at different options and making small tweaks to your life as you go.

You can start by assessing what foods provide valuable nutrients that will help improve energy, digestion, overall mood, mental clarity, and physical functioning - all components of strong health! Staying motivated is as simple as learning which nutrition choices best suit your body. This will help you avoid avoiding certain food groups.

To achieve balance through consistency, you must be mindful of your portions and know when enough is sufficient without guilt. It's more than changing habits. You can create lasting change by changing how you eat. This will improve your satisfaction.

It is impossible to underestimate the transformative power of realizing the benefits of a healthy diet. Taking charge of what goes into your body has immense power, so take control today and show yourself once again why the Paleo Diet is worth it!

What fruits are Paleo-friendly?

Fabulous! It's time to get on a nutrition- and wellness journey. Eating Paleo means adapting your diet to the foods available during pre-agricultural periods, like lean meats, seafood, fruit, vegetables, nuts, and seeds.

This way of eating helps reduce inflammation by removing processed foods, added sugars, and processed vegetable oils that wreak havoc on the body. This allows you to eat delicious, whole foods with high levels of nutrients and vitamins that can help strengthen your health.

Paleo's diet is incomplete without fruits. They provide vitamins and minerals, such as Vitamin C, oranges, strawberries, manganese, and bananas. Other fruits include mangoes and pears, as well melons, papayas (berry), melons, limes and lemons. All fruits are rich in antioxidants to ensure optimal performance.

In addition to adding fiber-rich fruits to meals and snacks every now and again throughout the day it's a good idea to try out different fruits in smoothies or treats made with dates or other dried fruit if you don't desire sugary desserts.

Making sure you eat enough nutrient rich fruits can help to curb your cravings and infuse your body with powerful antioxidants that will keep it healthy. You can get energy from fruits without feeling bloated, so be creative when you combine them with other foods throughout the day.

What snacks can you eat while following a Paleo diet

Your body's health and vitality can be maintained by eating the right foods. While there are many diets available, the Paleo is the most well-known. It's easy to eat like a Caveman. But if you do it right, you will be rewarded with a lot of health benefits.

What snacks are Paleo-friendly? You want to eat light snacks that are satisfying and not heavy in calories, so you can increase your energy levels between meals. If you're looking for something in particular, here are some great ideas: fresh fruit slices or frozen blueberries; hard-boiled eggs; beef jerky; roasted almonds; dark chocolate (cocoa powder can also make for a great snack when mixed with coconut oil); pumpkin seeds or sunflower seeds; avocado smoothie or guacamole; apple and almond butter; coconut chips or flax crackers.

There are so many options! From sweet treats to savoury bites, you can have variety no matter which type of snack you choose. The best part is? The best part is that these snacks can provide vital nutrients such as potassium and protein while satisfying your cravings. Take out your favorite snack companions and live the goodlife!

What happens the first week on the paleo diet

You don't have to be confused when exploring the paleo lifestyle. The first week involves getting to know your body and adapting to the changes in diet and lifestyle.

It is essential to detoxify and prepare your body for the deeper dietary changes that will be required to reap maximum benefits from the paleo diet.

You can start by avoiding processed foods, artificial ingredients, and focusing on high-fiber vegetables and fruits.

Your body will detoxify more efficiently if you ensure adequate hydration during the day, and restful sleep at nights.

Your body may experience withdrawal symptoms like headaches and energy drops. If these symptoms persist, you should consult a doctor.

You can incorporate physical activity into your life by walking slowly every morning and evening, or taking up classes like yoga or aerobics. This will improve digestion as well as aid weight loss.

Take this opportunity to be aware of food intolerances, sensitivities, and allergies. Start experimenting with nutritious foods that you may never have considered before, such as kale, quinoa, or coconut oil, to broaden your nutritional knowledge base too!

Statistics

• It's up to you to decide to what extent you want to follow those guidelines, but if you follow them 100%, you can be assured that you are eating the best food for your body and greatly investing in your long-term health and well-being. (paleoleap.com)
• You can throw these into any delicious paleo recipe (or make up your own) and be 100% sure that you're paleo diet compliant :). (ultimatepaleoguide.com)
• Dark chocolate: Choose one that has 70% or higher cocoa content. (healthline.com)
• (3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)
• As we learn more about the Paleolithic age, we discover that those who lived during it ate a plant-based diet, with merely an estimated 3%Trusted Source of their diet coming from animal-based foods. (medicalnewstoday.com)

External Links

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• Home


• Loren Cordain, Ph.D.

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• The influence of Paleolithic nutrition on chronic diseases: systematic review & meta-analysis - Nutrition Journal


• Popular Weight Loss Strategies: A Review of Four Weight Loss Methods - Current Gastroenterology Reports

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• The metabolic and physiological effects of a hunter-gatherer diet (Paleolithic-type diet) in type 2 diabetes

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• Paleo Leap


• Paleo Leap

How To

How do you get started on a Paleo diet?

Paleo eating can make it difficult to begin your journey to a healthier, balanced lifestyle. It's okay to feel confused or overwhelmed. This ancestral approach will help you thrive with the right information and motivation.

Start small and make a difference. Get rid of processed foods and packaged foods that are high in sugar, wheat or corn. Next, add some fresh fruits and veggies to your meal plan each day and include healthy sources of protein such as lean meats and fish. You can also opt for wild-caught seafood as another nutrient-rich choice.

In addition to trying new recipes with lots of flavour and inspiration, remember that meal prepping is key - it will keep you motivated to stay on track during those busy days! Use YouTube channels, cooking blogs, books, apps, and other resources to get endless ideas for meals.

For any diet, consistency is essential. You will succeed if you put your best foot forward. Paleo can be intimidating at first, but if you do it right, Paleo can help you reach your ultimate nutrition goals for both body and mind in no time.

It is important that you remember that Paleo does not require you to eat exactly as your ancestors did. Focus instead on whole foods like fruits, vegetables and nuts, as well as lean proteins and healthy fats. Also, be sure to include plenty of variety in your diet by including different types of food from each food group. Finally, don't forget to listen to your body and adjust your diet as needed.

Resources:

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[TAG275] Looking for a great gluten free brownie recipe? As the founder of one of the first grain free blogs on the internet, I’ve been writing recipes for decades.

[TAG276] New blog series coming your way! And this series is all about meals that I make at home for the family, that I really REALLY love. It’s very rare that I make

[TAG277] These paleo espresso chocolate chip cookies have no chilling time and one bowl prep, so they’re ready from start to finish in just 20 minutes! Gluten free,

[TAG278] The other day I went to the fish market (I’m pretty sure I’ve talked about this on every platform and in multiple blog posts…we get it Juli, you are weirdly

[TAG279] I’ve been talking about feet A LOT lately. So it is only fitting that I talk about the only socks I’ve been wearing ever since I bought my first Bombas no-show

[TAG280] Something I’m paying attention to more than ever right now is supporting my immune system. Since we have a baby who doesn’t sleep quite through the night, I’m

[TAG281] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThese dairy-free smoothies are rich, creamy, and full of flavor with no dairy at all! From fruit

[TAG282] Who wouldn’t love cookies for breakfast? These paleo carrot cake breakfast cookies are packed with nutrition plus they’re filling and so tasty! They’re dairy

[TAG283] I’ve been craving more simplicity in my cooking lately. Most likely due to the fact that I have a child at home now and life is a bit more demanding. Before I

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Paleo friendly banana blueberry coffee cake muffins with a grain free and dairy free streusel topping! Have one freshly baked or make them ahead of time and

[TAG285] How whites are your pearly whites?   Were your teeth naturally straight, or did you need braces?  Is your mouth the picture […] The post CAVITIES AND YOUR GUT

[TAG286] The Paleo diet is a diet that advocates believe mirrors the diet that humans had during the Paleolithic era. This diet also is known as the stone-age ..

[TAG287] When I tell you this 5 Minute Prep Instant Pot Taco Soup will save your tush on a weeknight, I am in no way joking. Make it! I’ve been really focused on moving

[TAG288] Having any chronic illness lasting beyond a few weeks can feel isolating at best. As time marches on, things can feel hopeless.  Here are Four Painful Truths

[TAG289] If you want to breeze right past apple and pumpkin this holiday season, these White Chocolate Peppermint Crunch Cookies are right up your alley! I was recently

[TAG290] Not even one iota of you will be missing regular buns with these Grain Free Cheeseburger Sliders. They are every bit as scrumptious as you imagine and without

[TAG291] This Grain Free Mushroom Marsala Pizza might be the best thing to hit your taste buds and that’s an understatement!  I love mushrooms and I love pizza, but I

[TAG292] Working on hitting protein goals?  Don’t forget about condiments! This Protein Packed Salad Dressing has almost 4 grams of protein per 2 tablespoon serving! If

[TAG293] Bake ahead and grab a slice during busy mornings, this Gluten Free Chocolate Peanut Butter Protein Bread is a great protein-packed snack on the go!   Ok, I’m

[TAG294] Shopping for safer skincare can be complicated and expensive. In this Clean Cosmetics Drugstore Edition post, I show you how to save on a few items so you can

[TAG295] If you’re a fan of the one pot wonder, this No Boil Gluten Free Ravioli Lasagna is going to rock your world. No need to cook the meat or boil the ravioli ahead

[TAG296] When I tell you that this Protein Rich Crustless Quiche might be one of my new favorite meals for any time of day, I mean it! Savory and filling plus 16 grams

[TAG297] Las Vegas is called the entertainment capital of the world because it has an endless list of things to do at any time of day. This is why it is a popular

[TAG298] Vein treatment is used to treat varicose veins, spider veins, and other types of abnormal dilations. The purpose of vein treatment is to reduce the appearance

[TAG299] You’ve probably heard of CBD a lot. The name has become practically synonymous with the cannabis plant. But that’s not all there is to cannabis and its

[TAG300] Depression is a severe and debilitating mental health disorder that affects people of all genders. Still, men may be particularly susceptible to certain risk

[TAG301] Getting older usually indicates that you may experience more health-related issues. No one enjoys seeing their hair turn gray, getting more wrinkles, and

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These paleo banana muffins are tender and perfectly moist, filled with toasty butter pecan flavor but grain free, dairy free and refined sugar free! Enjoy

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These chewy Paleo Pumpkin Snickerdoodles couldn’t be easier to make! Perfect for the holidays or anytime you crave a sweet, soft, pumpkin spiced cinnamon sugar

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These mini banana muffins are easy to make and so tasty! They’re grain free and paleo made with good for you ingredients like bananas, eggs, almond flour and

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This Garlic Butter Salmon is an easy one pan meal you’ll want on repeat! Tender flaky salmon, crispy potatoes and charred brussels sprouts with a vibrant lemon

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These paleo and vegan iced gingerbread cookies have a chewy, oatmeal cookie like texture, the best sweet warm spice blend and are easy to make! Perfect for the

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These soft dreamy Paleo vanilla macadamia cookies are packed sweet vanilla flavor and crunchy toasty macadamia nuts. Gluten free, grain free, refined sugar

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These grain free peppermint mocha cookies are crisp outside and chewy inside, just like a brownie! They have the perfect amount of peppermint and rich mocha

[TAG309] I did it. I accidentally made adult hamburger helper. Well, I guess hamburger helper was always for all ages. It didn’t discriminate. But it was something I

[TAG310] When someone says something mean to you, it’s very easy to get defensive and quickly jump to getting angry. But what if you listened to that comment for a

[TAG311] Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I

[TAG312] I went back and forth about putting the word “healthier” in the title of this recipe since healthy is a very subjective word. My healthy is not your healthy,

[TAG313] The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

[TAG314] Of all of my cake recipes, this is my favorite so far.  The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake

[TAG315] My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

[TAG316] If you are thinking about a Paleo diet, you may be wondering how many carbs you should be eating. While it is true that a diet that eliminates carbs..

[TAG317] Recipes for quick weeknight meals are so essential when following the Paleo diet.  Knowing what you can quickly whip up when you get home late from work