Diabetes has reached epidemic proportions throughout the Western World. The incidence of Type 2 Diabetes accounts for nearly 90 percent of Diabetes cases. It is a disturbing statistic when you realize that the very firm finger has been pointed to the sacrifice of good nutrition and exercise to our over-busy and thus, pre-packaged food lifestyle, and the resultant skyrocketing Obesity rate.

The good news is that all three main types of diabetes, (Types 1, 2 and Gestational) can be helped immensely by altering eating habits and developing a workable exercise routine – even if you are insulin dependant.

If you have Diabetes you will well know that it is a complicated issue, but that the key challenge is to regulate your blood glucose level.

This can be achieved to some degree by eating regularly and by ensuring the prescribed portion of carbohydrates is eaten at every meal. However the type of carbohydrates eaten is vital in managing the rate at which glucose enters the blood steam.

By choosing carbohydrates low on the GI (glycemic index) scale, you slow the digestive process. This facilitates a gradual release of glucose into your blood stream rather than the rapid rise experienced after eating high GI carbohydrates. Oats, barley, rye, brown or basmati rice, and whole wheat pasta are all healthy, low GI choices for diabetics.

It is easy to identify most low GI carbohydrates by ensuring that they are Whole Foods. This means choosing food that is as close to its natural form as possible. As well, whole foods are nutrient rich compared to their processed counterparts and do not contain hidden salts, sugars and fats. Even so, as a diabetic you need to be aware of whole foods that are naturally high in starch, and sugar, such as potatoes, bananas, and other fruits, and limit these as much as possible.

Foods high in fiber also slow the digestive process so are instrumental in stabilizing your blood glucose level, and as well, are key factors in helping you to reach a safe and healthy weight. Vegetables, fruit, whole grains and cereals are all full of fiber and are packed with protective and disease fighting nutrients.

Eating good quality lean protein is crucial for diabetics as it has minimal affect of blood glucose levels. However it is important that you eat the correct amount (prescribed by your dietician) as eating too much can have a disastrous affect upon your liver and kidneys. Good choices for lean protein are fish, skinless chicken, lean red meat, tofu and even eggs – all of which are highly nutritious.

Of note are some special foods that help regulate blood glucose levels and/or improve insulin resistance. They are: cinnamon, garlic, fenugreek, onion and gymnema extract. For a comprehensive investigation, I would recommend reading about them at www.ayurevdiccure.com/diabetes.htm

Stress control is imperative to all diabetics. Stress creates toxic hormones which run rampant throughout the body and which, over time, can have a devastating affect even upon the healthiest person. The simple fact is that stress is impossible to avoid altogether: it is a part of life.

However, under the supervision of a health professional, diabetics can utilize the most effective method of controlling stress: that is, a regular exercise routine. A huge difference to your stress levels and resulting improvement to your health and wellbeing can be gained by walking three or four times a week for 20 to 30 minutes.

Although there is no proven cure for diabetes, with a diabetic specific diet and regular exercise, diabetic’s can live long, healthy and fulfilling lives.