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Choose complex carbohydrates. Reduce your sugar intake. Avoid processed foods. Eat more fiber. Include more fruits and vegetables. Eat lean proteins. Incorporate exercise.
90 to 95% of your daily carbohydrates should be complex. Complex carbs take longer for your body to process because they're more complicated on a molecular level. This gives your body a better chance to process the glucose. Complex carbs are found in whole, unprocessed foods like whole grains, peas, lentils, beans, and vegetables. Simple carbohydrates are often found in processed foods (which include added sugars like glucose, fructose, and sucrose) and are quickly broken down by the body. Sugar itself does not cause diabetes, but ingesting more sugar-filled beverages (especially those containing high-fructose corn syrup) for example is linked higher blood sugar levels and to an increased risk of Type 2 diabetes. Avoid any added sugars and try to choose unprocessed foods. You'll need to read labels carefully to determine the amount of sugars in a food. Make sure to check the labels for all products you buy, since sweeteners are often used many products. To make it simple, you can avoid "white" foods. Don't eat white bread, white pasta, or white rice, in addition to desserts or sweet treats. Understand that manufacturers are not required to list added sugars on the label. Processed foods should be avoided because they include both simple carbohydrates along with added sugars. Your food should be as whole and natural as possible. Cut back on processed or prepared foods and cook from home as much as you can. This way you can control food quality and additives like sugar and fat. Fiber, along with whole grains, can reverse type 2 diabetes, according to research. Try to include fiber along with every meal. An easy way to get fiber is to sprinkle a tablespoon of ground flaxseed over your meal. Other good sources of fiber include: Brans: corn bran, oat bran, wheat bran Beans: navy beans, lentils, black beans Berries: strawberries, raspberries, blackberries Whole grains: bulgur, brown rice, barley, oats Vegetables: peas, leafy greens, squash Seeds and nuts Fruits: pears, prunes, figs Eat more fruits and vegetables of all varieties and colors for the most nutrients. You shouldn't avoid eating fruit because of their sugar. The sugars in fruit are combined with fiber so your body slowly absorbs the sugar. Dried fruit contains more sugar than its fresh counterpart, so try to include more fresh fruits. Berries are one of the best choices. Choose fish and skinless poultry. The skin can be high in animal fat and added hormones and antibiotics. Eat a few helpings of wild-caught fish each week. Look for salmon, cod, haddock and tuna. These are all good sources of protein and omega-3 fatty acids which are anti-inflammatory. While red meats don't contain carbohydrates that could raise your blood sugar, you should still limit the amount of red meat you eat. Red meat may raise your cholesterol. In addition to improving your diet, treatment of insulin resistance includes regular physical activity. Aim for 150 minutes of moderate exercise each week (or 30 minutes five days a week). You can also increase your baseline activity level by doing small things like taking the stairs instead of the elevator or parking your car farther from the door. Do not jump into a rigorous exercise routine if you are out of shape or have not exercised in a while. Speak with your doctor about what is appropriate for you and ease into activity.