Top Diabetes Prevention Diet

The incidence of diabetes has doubled over the past 10 years, and many people remain unaware that they have become victim to this silent killer disease. Millions of people are pre-diabetic, indicating a failing metabolism which will lead to full diabetes, typically in 6 months to 2 years’ time.

Surprisingly, the diagnosis of diabetes doesn’t have the same impact on patients as other potentially lethal diseases, due to the subtle manifestation of symptoms before the disease progresses fully. Because of this, people are less likely to take diabetes seriously, placing them at high risk for heart disease and a host of debilitating diabetic complications.

Diabetes Doubles the Risk of Heart Attack and Stroke

Information from a study published in The Lancet finds that a diagnosis of diabetes doubles the risk of developing life-threatening events such as a heart attack or stroke. Type II diabetes is largely a disease caused by poor lifestyle choices and is perpetuated by a diet of processed junk foods which leads to complete metabolic dysfunction.

Fortunately, diabetes can be controlled and even reversed by following a strict meal plan which drastically limits high carbohydrate foods and sugary drinks. Many people have been able to minimize and resolve blood sugar surges and neuropathic complications by eliminating specific foods which create metabolic imbalance, and cut their risk of a heart attack in half.

Carbs Count, So Count Them

The most important thing to understand when working to prevent or treat Type II diabetes is that the low fat, high carb diet you’ve been prescribed by your health care professional is based on an ancient understanding of the disease and will promote disease progression. The only way to take charge of diabetes is to track and monitor every morsel of food you eat, and keep track of the carbohydrate count.

Carbs, regardless of the dietary source, cause blood sugar to rise and insulin resistance to develop. Once this metabolic imbalance begins, the only way to keep it on track is to severely limit carbohydrate intake. Fats and protein have a limited effect on blood sugar and actually help to flatten blood sugar spikes.

Target Less Than 100 Grams of Carbohydrates Each Day

Many people eat more than 100 grams of carbohydrates each meal, causing wild swings in post meal blood sugars which have been shown to lead to metabolic dysfunction, diabetes and serious complications. Limit carbs from all sources, including vegetables to no more than 30 grams each meal. You’ll need to use nutritional tracking software to calculate carb counts. Weigh and measure everything and record it before you eat. Be accurate, as small deviations can create big blood sugar swings.

You’ll find that to hit your target carbs for each meal, there’s no room for junk foods, breads, pasta, sugared drinks, and even salad dressing which are pumped full of sugar. Make fresh vegetables the core of each meal and compliment with solid protein and fat sources from meats, nuts, seeds and legumes.

Check Blood Sugar after Each Meal

The only true way to know if you can tolerate more carbs is to test your blood sugar with an inexpensive meter. Check your reading 1 and 2 hours after eating, as this is when the highest blood sugar readings will be recorded. Make sure that your 1 hour reading is no higher than 140 mg/dl, and the 2 hour reading is below 120 mg/dl.

Readings above these levels indicate metabolic instability, and the need to lower your carbohydrate intake. Blood sugar readings above 140 mg/dl are associated a doubling of risk of heart attack and dangerous complications from kidney disease, blindness and nerve damage. Monitor your blood sugar after every meal, and soon you’ll know exactly which foods cause the largest swings and must be avoided.

Diabetes cases will continue to double every decade, jeopardizing the lives of millions, unless people are educated to take control of their diet. The disease is in your control, and only you can determine how it progresses. Many people have shown that they can prevent and even treat diabetes by incorporating an ultra-low carb diet and monitoring blood sugar levels carefully after meals. Cut your risk of a heart attack and diabetic complications by taking charge of your diet and lifestyle.

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