If you have Type 2 diabetes you know that keeping it in check is crucial to your overall health. The risks of not following your diet can be life-changing. Diabetics are at high risk of, heart disease, losing a limb, losing eyesight and more.
And Now Dementia Has Also been Associated with Diabetes
New studies confirm that Type 2 diabetes is associated with a higher risk for Alzheimer’s Disease. In addition, it also increases the risk of vascular dementia and other dementia types as well.
Your Heart, Brain, And Diabetes- There Is A Connection
Scientists have previously connected the dots between your heart health and your brain health. In fact, the link is so strong that some scientists lable Alzheimer’s as Type 3 Diabetes. It seems that what is bad or good for your heart is also bad or good for your brain. And cardiovascular problems are associated with diabetes and dementia. These problems include:
- Obesity
- Heart disease or family history of heart disease
- Impaired blood vessels
- Circulation problems
- High cholesterol
- High blood pressure
This is a Serious Disease
Following the recommendations of your doctor and taking the medications he prescribes is important. It is also important to follow a healthy diet for diabetics. While it is important to eliminate certain foods from your diet, like ice cream and other sugary snacks, it is equally as important to eat more of the right foods.
Here are 5 Top Picks to Help You Manage Your Type 2 Diabetes.
Focus on Fiber- This natures broom can sweep your digestive system clean. Plant-based foods will give you the fiber your body needs. It is a carbohydrate the body can’t digest. That helps slow the rise of blood sugar following a meal. Both soluble and insoluble fiber provide benefits. Foods with soluble fiber help reduce the absorption of cholesterol and insoluble fiber promotes bowel regularity. The following foods will help you to add the fiber you need to your everyday diet.
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Load Your Plate With Lentils
These legumes boast more than 15 grams of fiber per serving, plus nearly 18 grams of protein, according to the U.S. Department of Agriculture (USDA)
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Pop Some Popcorn for a Satisfying Snack
Just make sure it is air popped and skip the butter and salt. You can drizzle on some olive oil however and throw in some of your favorite herbs and spices. Give it a try!
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Add Avocados
this delicious boost 15 grams of fiber and can be eaten alone, made into guacamole or even added to baked goods as a substitute for butter. Sounds strange, maybe, but try it. You will be amazed.
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Bring on the Berries
These small gems are loaded with fiber and antioxidants. They have been associated with a lower risk of dementia as well as beneficial for those with diabetes. Make a dessert by adding some dark chocolate shavings to your bowl of berries. Yum!
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Pick Pears
- Brown, green or red, they all have the same wonderful health benefits. Sliced pears are great added to a salad or grill them and drizzle a little balsamic vinegar on top for a delicious treat.
In addition to eating more of the right foods, you need to get moving. Exercise will need to be a part of your everyday routine. This is not a should but a must do. If you haven’t exercised in a while start slow. A walk down the street every evening. Gradually increase the length of your walks. Consider getting a device like a fit bit to track your steps.
Sitting at a desk all day can have devastating effects on your health. In fact, it has been referred to as the new smoking. In other words, a sedentary lifestyle is as dangerous as smoking a pack of cigarettes a day. Set the timer on your phone to remind you to get up and move.
At Sycamore Creek Ranch we take food seriously. We serve healthy and delicious meals and snacks.