Insulin resistance are found in people who are obesed and have higher carbohydrates consumptions and a higher fat consumptions.
Foods that tend to drive insulin resistance are foods that are high in carbohydrates.
Such foods include refined sugars
Oil- high source of fat.
Deietary fats could lead to prediabetes.
There are different types of fats:
Fats from whole plant foods: these fats have a postive effect on the body.
Fats from animal sources tends to have a negative effects on the body.
Foods that are high in dietary fats increases insulin resistance in the body.
Whole grains plant based diets are the best way to go.
How to eat and what to eat
Eat less processed foods.
Eliminate sugar from your meals
Eat more whole meals
Do you know that less than 10% of cancer are caused by genetic factors?
Healthy plant based diet can heal the body.
Plant based meals can reverse chronic diseases.
Plant based foods can prevent osteoporosis
Eat more local organic real plant based meals as it helps to boost your immune system.
It reverses your chronic health condtions
it boost heart health.
It improves your overall health.
How healthy your microbiome is, is determined by how healthy you eat.
Unhealthy micorbiome leads to unhealthy health. While healthy microbiome leads to healthy body.
What are the types for you to eat
There are different classes of food to eat. Eat plant based whole grain foods.
eat seeds and nuts
eat whole grains
eat leafy vegetables
Eat whole grain
A whole grain is any grain that still has the endosperm,germ and the bran intact.in constratc to refined grains containing only the endosperm. Whole grains are a source of carbohydrates, multiple nutrients and dietary fibre. For example, millet, rye, brown rice, rolled oats, local ofada rice, quinoa. Whole grains are asscoiated with improved micronutrients intake and lower risk of several diseases.
Don’t consume refined flour, white rice, white bread etc
Eat real food.
Eat real home cooked meals for you and your family. Eat fresh whole foods that are minimally processed.
Eat Plenty of fibre:
it keeps you full and satiated for longer period of time. It help to feed the good bacteria in your gut and imrpove gut health.
Eat nturient dense foods.
For example avocado is a nutrient dense food that is high in healthy oils and contains lots of minerals and vitmains.
Dont eat too much food.
Just eat just the right amount of food that your body needs.
Eat Beans legumes and lentils
Add beans into your diets. Beans, legiumes, and lentils are very good for your body. They are leading source of fibre. Beans and legumes contain complex carbohydrates which takes longer time to digest thereby keeping you fuller for a longer time.
Beans and other legumes are sources of Iron, vitmins and minerals in your body. A small cup of cooked beans provides more than the dietary fibre needed in your body.
Beans and legumes are also rich in calcium, folate, magnesium, potassium and choline
eat plenty of green leafy vegetables.
Eat green cruciferous greens. Greens are also a rich source of fibre. it help protect you from heart disease, cancer, type 2 diabetes,dementia, osteoporosis and nearly other major health diseases. Eating green is strongly linked to bone health, sharpen your eyesight and help improve muscle health.
Yoghurt is good for your health as it provides easily digestible fat and sugars for your body. it also provides probiotiics to help with gut health.
Probiotics help you to provide you with living microorganisms that are benerficial to your health while prebiotics provide the fibre needed to feed those healthy micro organisms in your guts.
They help to keep you strong and healthy.
Eat healthy fats, oils
Eat mostly plant based oils such as canola, grapeseed, soybeans, olive oil etc. Eat only health fat and in small to moderate quantities.
Only snack on health fruits and vegetables.
Snack on nuts ansd seeds.
Try as much as possible to cook your meal at home in the appropriate way eliminating what you is not healthy for you.
Berries contain anti oxidants that are good for your health.rries such as strawberry, blueberries, raspberry are good for your health.
Eating mushroom is very good for your health. Mushroom contain nutrients that are good for your health. They contain B vitamins, selenium, copper, vitamin D and potassium.
Make sure that you eat at least 4 hours before bed time.
The American Heart Association listed these as the top options for you:
- Plant based proteins-beans, nuts,seeds
- Drink only water.
- Eliminate sweetened drinks from your meals.
- Eliminate refined flour
- Eliminate refined sugar
- Eliminate or reduce animal protein from your diets
- Eat losts of fibre from whole grains such as rolled oats, millet, brown rice,ofada rice
- Eat plenty of green leafy vegetables such as Ugu leaves, vegetable soup,
- Eat nuts and seeds
- Reduce your intake of oil.
- Healthy eating is the way to go.
- Eating only whole grain plant based foods is good for you.
- I have written a book on healthy eating. You can get it on the following:
Selar: Eat Right: How to eat right for healthy life
Amazon: Healthy Foods: Hpw to Eat right for Good Health
Gumroad: Healthy Foods: How to Eat right for good health
If you want us to be your accountability and support partner, reach out to us
If you are looking for an ebook bundle to help you with being accountable in managing your health and diabetes, you can get our ebook bundle for diabetes here:
Now for you to control and manage diabetes. you need to make a lifestyle change. What does this entails, it means that you have to change your diet, eat only the right foods to help your body. You need to introduce physcical activities in your routine. You need to change your sleep routine and better manage your stress level.
These and many more will help you in to live healthy and energetic and strong.
When you make a lifestyle change, your body begins to heal itself , helping with the remission of Type 2 diabetes. Which will help you to have better energy, better health and live longer.
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Finally, it is possible to reverse your chronic health condtions if you do the right thing and cultivate the right behaviours.
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