What do you eat to reduce your risk of developing type 2 diabetes?
That’s the question I was asked after my recent post on eating a high-carbohydrate, high-fat diet and improving blood sugar.
I’d like to make it clear that there is no such thing as a diet without carbs.
It’s easy to overeat when we think of a high carb diet, but there’s a good reason we do that.
In a high carbohydrate diet, the carbohydrate content increases with each meal and the average person requires around 3.5 grams of carbohydrate daily.
For most of us, our blood sugar is around 200 to 250 mg/dl.
As I explained in my post, a high glycemic index diet is one that is high in carbs and low in protein, so when you eat high-protein foods, your blood sugar will be high and your blood glucose level will be low.
High carb diets also often lead to higher levels of insulin, which increases your risk for developing type 1 diabetes.
The best way to eat a high quality, high carbohydrate, low glycemic diet is to eat it as often as possible.
If you’re eating a lot of carbs, try to keep your carbohydrate intake between 50 grams and 80 grams per day, or less if you’re in a calorie deficit.
It’s not just carbs that contribute to the development of type 2.
Insulin also plays a role.
Studies show that insulin can increase the risk for type 2 by up to a 20 percent.
The best way for you to manage your insulin is to consume a high amount of protein and low-glycemic index foods, such as whole grains, beans, and vegetables.
I recommend consuming about 50 grams of protein per day and 15 grams of vegetables per day.
If this sounds like a lot, consider that protein and vegetables are usually more nutrient dense than carbs.
Avoid the fast food and fast food restaurants that are known to contain high levels of fat, which can contribute to obesity.
It is also important to keep carbs and sugar levels down.
Another important way to control your blood sugars is to avoid refined grains, high fructose corn syrup, sugar, and processed foods that contain added sugars such as fruit juice, juice, and soda.
You can also reduce the amount of carbohydrates you consume with some simple steps.
Here are a few tips on how to reduce the risk of type 1 and type 2:Eat at least three meals per day that are low in sugar.
For example, a low-carb meal is three whole eggs, three slices of white bread, and two slices of fruit.
The more carbohydrates you eat, the lower your risk.
Try to keep some carbs in your diet by eating more fruits, vegetables, and lean protein foods.
This can help reduce the number of carbohydrates that you eat.
You can cut back on processed foods and high fructose carbohydrates, such the sugary drinks that are commonly available at fast food outlets and restaurants.
You should also avoid high-sugar drinks and processed meats.
This includes all sweetened drinks, and even soda that comes in high fructose.
You may also want to limit the amount and type of food you eat each day.
Eat at the same time as your insulin and your diabetes medication.
If your diabetes medications contain insulin, try not to exceed your dose in one day, even if you eat more.
It can help lower your insulin dose in the days following.