Have you been feeling tired, hungry, thirsty and maybe lost some unplanned body weight? You know something is not right. You go to the doctor and after a few tests the diagnosis comes: Type 2 Diabetes.
The doctor gives you a prescription and maybe some lifestyle advice…change your diet, do some exercise, give up smoking…and home you go. You are upset, but mostly confused…Time goes by, you try to make some changes. Maybe you have some success, maybe you don’t. However, the positive results fail to appear.
I have heard this story so many times. And I understand how difficult it is. Change is difficult.
I’m going to give you a few tips to help you make those changes in your diet.
The Foods That Help Stabilise Your Blood Sugar
Eat as much as you want of greens, lots of colourful vegetables, beans, some whole grains, seeds and nuts.
It seems that free radicals trigger insulin resistance. Antioxidants fight the free radicals. Plants not only contain lots of antioxidants, but when you eat plants your own antioxidant defence gets better and stronger.
Furthermore, the phytonutrients in plants lower your cholesterol, blood sugar and act as anti-cancer agents.
You already know that fat increases insulin resistance and eating more vegetables and legumes can help you lose weight.
Fibre may also decrease insulin resistance by eliminating the excess oestrogen in your body.
How To Make The Change
Transition to anything, a new diet, a new lifestyle can be fun and your goals can be achieved in a pleasant way.
Here are a few things to guide you through:
What works for other people might not work for you
Embrace the change. Be curious and above all listen to your body. It will tell you everything you need to know.
Some of the things to listen for::
- how do you feel after a certain meal
- when do you get tired
- when do you get hungry
- any abdominal discomfort after you eat certain foods
- how do you sleep
- how do you eat
Diets are not set in stone, they are guides
Be flexible during your transition. Strive to eat more whole foods/plant foods.
Eating is meant to be pleasurable, so when you find yourself choosing something that you know you shouldn’t, don’t judge yourself. Be curios, ask yourself what is underneath that desire? What is that your life and body really needs?
Your diet will change with you
Like everything in life, your diet needs to change with time. You will change, your stress levels will change, your blood sugar will change therefore, you must stay curious and listen to your body. Again, it will tell you which are the right foods for you, to help you achieve your best health.
Before jumping into a massive change, take a moment and pause
Just clear your mind for a few seconds and ask yourself why you want to make this change. Be honest and dig deep. Why do this? When you find yourself struggling, when it feels difficult, you will have that strong reason to remember. You will have your motivation to keep you going. So, take that moment and find your reason.
Identify your support
Who in your life is by your side? Who is able to support you through your journey? And how would you like them to help? Maybe you would like them to encourage you, maybe they will make the journey with you, maybe they will look for resources for you.
Make a gradual change
Give yourself a bit of time. You are learning new things, new ways of cooking, new recipes. You are learning how to read labels, how to shop.
Start each week by choosing the meals where you will incorporate more vegetables.
Cook at home
The idea is to eat as many meals as possible that contain whole foods. There is so much junk out there and you are trying to eat healthy. Even if you don’t cook 100%, learning how to cook to incorporate what is healthy for you is a very important skill to have.
Focus on the positive
Remember your motivation, your reason. Embrace the change and be curios. Listen to your body.
Small changes create big shifts. Transitioning to a whole foods plant based diet can reverse your type 2 diabetes.