Brenda Khan
Diabetes is a serious condition that affects millions of people in the US alone, and it is estimated that over 7 million people are undiagnosed. It is the eighth leading cause of death in the US, and if left untreated, it can lead to heart disease, kidney failure, stroke, blindness, and foot problems. However, diabetes can be prevented and treated through lifestyle interventions, including diet and exercise. Clinical trials and studies have shown that weight loss interventions and physical activity can effectively prevent and manage type 2 diabetes. This paragraph will explore how diet and exercise can be utilised to cure diabetes.
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What You'll Learn
Weight loss can help cure diabetes
Type 2 diabetes is often perceived as a progressive and incurable disease. However, several studies have shown that significant weight loss can lead to remission in some patients. Losing weight can help manage Type 2 diabetes and, in some cases, enable people to live diabetes-free.
Weight loss of around 15 kg can often lead to total remission of Type 2 diabetes. This can be achieved through calorie restriction as part of an intensive management programme. However, long-term weight loss maintenance can be challenging. Obesity and Type 2 diabetes are associated with diminished glucose uptake in the brain, which impairs the satiating effect of dietary carbohydrates. Therefore, carbohydrate restriction might help maintain weight loss and maximise metabolic benefits.
Physical activity is another way to improve Type 2 diabetes management. However, it may be challenging to lose enough weight solely through exercise. Combining physical activity with dietary changes can help. A lower-calorie diet, along with a significant increase in calorie burning through exercise, can contribute to weight loss and, consequently, improved diabetes management.
Studies have also shown that metabolic (bariatric) surgery can lead to remission in some people with Type 2 diabetes. Additionally, lifestyle changes, such as intermittent fasting, can help lower blood sugar levels and contribute to weight loss. It is important to work with a healthcare professional when considering extreme diets or fasting to ensure safety and proper guidance.
While weight loss can help manage Type 2 diabetes and even lead to remission, it is important to note that diabetes is an ongoing disease. Even in remission, there is a chance that symptoms may return. Therefore, sustained weight loss is crucial to maintaining blood sugar levels in the nondiabetic range over an extended period.
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Avoid starchy vegetables
While starchy vegetables are a good source of nutrients, they can cause a rapid increase in blood sugar levels. This is because they are considered a complex carbohydrate, containing more starch and carbohydrates by weight than non-starchy vegetables.
Starchy vegetables include potatoes, corn, peas, yams, pumpkin, sweet potatoes, and winter squash. These vegetables are not off-limits for people with diabetes, but they should be consumed in moderation. Starchy vegetables should make up around 25% of your plate, while non-starchy vegetables should make up 50% of your plate.
It is important to be mindful of your total carb intake when managing diabetes. Starchy vegetables can be included in a diabetes-friendly diet by pairing them with blood sugar-balancing foods. Additionally, the way you cook starchy vegetables can impact their health benefits. Baking, boiling, steaming, or microwaving starchy vegetables may reduce their starch content, while frying or deep-frying them generally will not. For example, boiled or baked potatoes are healthier than French fries, which are high in calories and saturated fat.
Overall, while starchy vegetables can be part of a healthy diet, they should be consumed in moderation by individuals with diabetes to prevent spikes in blood sugar levels.
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Avoid fried foods
Diet and exercise can play a significant role in preventing and treating type 2 diabetes. Observational studies and clinical trials have shown that weight loss interventions can be effective in treating the condition. Specifically, a weight loss of around 15 kg can lead to remission in about 80% of patients with obesity and type 2 diabetes.
To lose weight and manage type 2 diabetes, it is essential to avoid unhealthy foods, including fried foods. Fried foods are typically breaded, which adds carbohydrates, unhealthy fats, and calories to your meal. Consuming too much fat can lead to weight gain, which can worsen type 2 diabetes.
In addition to weight gain, fried foods pose other risks. When cooking oil is reused, it becomes degraded, and more of it is absorbed into the food. This can contribute to higher cholesterol and blood pressure, which are risk factors for type 2 diabetes. Research has shown that eating fried foods at least once a week increases the risk of developing type 2 diabetes. The risk rises with the frequency of consumption, with those eating fried foods 7 or more times a week having a 55% greater risk.
Therefore, it is advisable to avoid fried foods as much as possible, especially when eating out, where the frying oil may not be fresh. Opting for healthier cooking methods, such as baking, grilling, or steaming, can be a better alternative to manage or prevent type 2 diabetes.
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Incorporate exercise into your daily routine
Incorporating exercise into your daily routine is a key component of managing diabetes. Physical activity can help you control your diabetes by reducing the amount of sugar (glucose) in your bloodstream and by making your body more responsive to insulin. It also lowers your blood sugar levels and blood pressure and helps burn extra calories to keep your weight down.
If you are not used to physical exercise, start slowly and gradually increase the intensity and duration of your workouts as you become more comfortable. Aim for at least 30 minutes of moderate physical activity each day. You can break this down into smaller intervals if that's more manageable for you. For example, you could take a 10-minute walk three times a day.
There are four basic categories of exercise, each providing important health benefits: aerobic exercise, resistance or strength training, and balance exercises. Aerobic exercise strengthens your heart and lungs by making them work harder. Resistance training makes your muscles and bones stronger, making daily activities like carrying groceries easier and reducing the risk of falls. Balance exercises also help prevent falls, especially in older adults, and can be incorporated at almost any time and place.
If you have diabetes-related complications, it's important to choose exercises that are safe for you. For example, if you have diabetic eye problems, avoid strength training exercises that increase blood pressure in the eyes. If you have nerve problems, you may need to limit walking or other activities that could create blisters on your feet. Always consult with your doctor or diabetes educator to determine the right type and level of physical activity for your specific needs and health status.
Simple ways to incorporate more movement into your daily routine include taking the stairs instead of the elevator or escalator, parking farther away from your destination, or choosing to walk or cycle short distances instead of driving. These small changes can make a significant difference in managing your diabetes and improving your overall health.
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Avoid foods high in salt and sugar
For people with diabetes, it is important to avoid foods that cause blood sugar spikes. This includes foods with high sugar content, such as cakes, cookies, pies, commercial candies, fruit yogurts, fast foods, cereal bars, and commercial cereals. These foods can cause a rapid increase in blood sugar levels, which can be difficult to control and may lead to various health complications.
It is also crucial to limit the consumption of highly processed foods and snacks, as they often contain high levels of simple carbohydrates that are quickly absorbed by the body, resulting in significant blood sugar spikes. Instead, opt for complex carbohydrates found in foods like beans, which provide a slower and more gentle release of glucose into the bloodstream.
In addition to sugar, it is essential for individuals with diabetes to be mindful of their salt intake. Excessive salt consumption can lead to increased blood pressure and a higher risk of heart disease. Diabetic individuals are already at a higher risk for cardiovascular issues, so monitoring salt intake is crucial.
Some foods that are notoriously high in salt and should be avoided or limited include canned, packaged, and restaurant-prepared soups. Ham is another food to be cautious about, as salt is used heavily in the curing and flavoring process. Breads, especially bagels, can also contribute significantly to sodium intake, especially for those who consume multiple servings per day. Other high-sodium foods to be aware of are sandwiches, macaroni and cheese, frozen meals, and canned meats.
It is important to note that while fruit contains natural sugars, it is not necessarily harmful to diabetic individuals. In fact, some studies suggest that eating fruit can help with blood sugar control. However, it is still important to be mindful of portion sizes and to balance fruit intake with other nutritious foods to maintain stable blood sugar levels.
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Frequently asked questions
Diet and exercise are key to managing diabetes. Aim for a healthy, balanced diet with a focus on whole foods such as whole grains, fresh fruits and vegetables, legumes, and heart-healthy fats like olive oil, nuts, and seeds. Avoid starchy vegetables, fried foods, sweets, processed foods, and those high in saturated and trans fats. For exercise, try to incorporate more movement into your daily routine, such as taking the stairs instead of the elevator.
Yes, studies have shown that weight loss can lead to remission of type 2 diabetes. Losing just 5-7% of your body weight can help prevent or delay the onset of diabetes. More significant weight loss of around 15 kg can lead to remission in about 80% of patients with obesity and type 2 diabetes.
Foods high in carbohydrates, such as starchy vegetables (potatoes, corn, carrots), can cause a rapid increase in blood sugar levels. Fried foods, sweets, processed foods, and those high in saturated and trans fats should also be limited or avoided.
Incorporating more physical activity into your daily routine is beneficial for diabetes management. This can include taking the stairs, parking farther away from your destination, or trying at-home exercises if you're unable to go out. Regular moderate exercise can help manage diabetes and prevent the development of type 2 diabetes.
