Type 2 Diabetes
- Keep an eye on the GI
Follow a low-glycemic-index diet by avoiding sweet snacks and processed foods, and emphasizing healthy carbohydrates from whole grains, beans, vegetables, and whole fruit, to help keep blood sugar levels stable.
- Fight back with fiber
In addition to eating plenty of high-fiber fruits and vegetables, consider using a fiber supplement such as glucomannan or psyllium with meals.
- Energize insulin function with weight loss and exercise
Lower your blood sugar and improve insulin function with weight loss and regular exercise.
- Check out chromium
Improve glucose tolerance by taking 200 to 1,000 mcg of this essential trace mineral every day.
- Improve and protect with ALA
Take 600 to 1,200 mg a day of an alpha lipoic acid supplement to improve insulin sensitivity and help protect against diabetic complications such as nerve damage.
- Try a topical ointment
An ointment containing 0.025 to 0.075% capsaicin four times a day might help control nerve pain.
- Aim for a healthy weight
Lose excess weight with a program of healthy eating, regular exercise, and group support to maintain healthy insulin sensitivity and prevent type 2 diabetes.
- Get moving
Use regular aerobic and/or strength exercise to maintain healthy insulin sensitivity and prevent type 2 diabetes.
- Keep an eye on the GI
Choose carbohydrate foods with a low glycemic index, such as whole grains, beans (legumes), and other high-fiber, unprocessed foods, to stabilize blood sugar and reduce diabetes risk.
- Go vegetarian or vegan
Vegetarians have been shown to have a low risk of type 2 diabetes.
- Add some olive oil
Extra virgin olive oil is a good source of monounsaturated fat. Increasing monounsaturated fats relative to other dietary fats has been shown to improve glucose tolerance.
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The information presented by Healthnotes is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2019.