| Type 2 diabetes is unfortunately, a common | | | | glucose levels and in some people can lead to a |
| disease these days. And yes, being overweight | | | | decrease. Carbohydrates eaten with protein are |
| and diabetes go hand-in-hand. But hold on, one | | | | also more slowly absorbed. Hunger pangs are also |
| quarter of thin people are pre-diabetic; so these | | | | reduced; you have a full feeling. |
| eight tips towards a healthy lifestyle are for | | | | 5. Choose low-GI carbohydrate at each meal. |
| almost everyone. | | | | Low-GI carb foods are more filling than foods |
| 1. Always eat breakfast. Missing out on the first | | | | with a high-GI, and they help you reduce your |
| meal of the day makes the blood sugar level | | | | food intake during the remainder of the day. |
| worse and contributes to weight gain. Skipping | | | | Actually high-GI foods can stimulate your appetite |
| breakfast increases insulin resistance and you | | | | to eat sooner. |
| usually eat more calories/kilojoules later in the day. | | | | 6. Something to drink. You need to drink six to |
| High-fiber breakfast foods and low-carbohydrates | | | | eight glasses of fluid a day: it's best to limit |
| lead to blood sugar level improvements quickly | | | | caffeine drinks to one to three cups. Sweetened |
| but a meal including protein gives you more | | | | drinks contain large amounts of sugar and are high |
| benefits. Protein, for example scrambled eggs on | | | | in calories/kilojoules. Fruit juice has a similar |
| toast, will give you a greater feeling of fullness for | | | | amount of natural sugar and is also high in calories |
| several hours. At lunchtime you will probably then | | | | kilojoules. Ideal fluid is water and it contains no |
| eat fewer calories/kilojoules. | | | | calories/kilojoules! |
| 2. Don't skip meals. When you delay or skip a | | | | 7. Eat five to seven serves of fruit and |
| meal, your good eating habits will be forgotten. | | | | vegetables every day. The fiber in fruit and |
| This is when you reach for sweets and fast | | | | vegetables plays a leading role in regulating your |
| foods, causing your blood sugars to go too high | | | | blood sugar and your weight. |
| and then crash. Eat at least three meals a day, | | | | 8. Schedule 30 minutes of exercise. Or break it |
| together with morning and afternoon snacks. | | | | down into a ten minute walk after each meal. |
| 3. Take the time to eat slowly. When you eat | | | | Next to controlling your food intake, exercise is |
| quickly you eat more food. Eating slowly leaves | | | | probably the next best thing you can do. It keeps |
| you feeling more satisfied right after eating, and | | | | your blood sugar level down and once you have |
| even an hour later. And taking the time to chew | | | | lost weight, it helps to keep it off. |
| your food well is the first step in the digestion | | | | Inappropriate use of insulin actually produces |
| process; it coats the food with carbohydrate and | | | | weight gain and continuing poor control of type 2 |
| protein-digesting enzymes in your mouth. | | | | diabetes. It is not a substitute for healthy eating, |
| 4. Eat a moderate amount of protein at each | | | | exercise and weight control. |
| meal. Protein usually does not increase your blood | | | | |