How can diet help manage diabetes?
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Diet plays a crucial role in managing diabetes, as it significantly influences blood glucose levels and insulin sensitivity. Here are some insights from the :
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Carbohydrate Management: Consuming carbohydrates raises blood glucose levels significantly. Controlling the type and amount of carbohydrates can help manage glucose levels effectively. For instance, high-glycemic foods like instant oatmeal can cause significant glucose spikes and crashes, whereas more balanced meals maintain stability. Individual responses can vary, so personal experimentation with diet, such as using continuous glucose monitoring, can be instructive 1.
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Order and Timing of Food Intake: The order in which you consume macronutrients (fats, proteins, carbohydrates) affects glucose levels. For instance, eating proteins and fibrous vegetables before carbohydrates can moderate glucose spikes. Additionally, including physical movement, like walking after meals, significantly helps in managing glucose levels 2 3.
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Artificial Sweeteners and Insulin: Consumption of artificial sweeteners can impact insulin management. It's often beneficial to consume sweeteners away from glucose-raising foods to avoid disrupting insulin regulation. This practice can help maintain better insulin sensitivity and prevent the development of insulin resistance 4.
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Low-Carbohydrate and Ketogenic Diets: Diets like Atkins or low-carb can help improve conditions like metabolic syndrome, which are often precursors to diabetes. These diets can stabilize blood glucose and reduce insulin demand, leading to improved metabolic health 5.
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Behavioral Interventions: Simple habits such as engaging in light exercise before or after meals, along with a consideration for individual glycemic responses to specific foods, are effective in glucose regulation. Resistance training, in particular, has shown benefits in improving insulin sensitivity, especially in women during menopause 1.
These strategies collectively help manage blood glucose levels and improve overall metabolic health, making diet a foundational element in diabetes management.
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