Type 2 diabetes means a person’s pancreas doesn’t produce enough insulin to regulate blood sugar levels. Unchecked blood sugar levels can pose grave health risks such as heart disease and strokes. Type 2 diabetes may trigger symptoms such as frequent urination and increased thirst, but left untreated, serious complications such as heart disease, kidney disease, nerve damage and stroke may occur. So what can you to keep blood sugar levels in check?
Fortunately certain dietary decisions can stave off blood sugar spikes.
Diabetes UK said on their website: “From the moment you’re diagnosed with type 2 diabetes, you’re likely to be faced with what seems like an endless list of new tasks.
“Medical appointments, medication, being more active and eating a healthy, balanced diet – it can all seem daunting and overwhelming.
“One of the first questions is likely to be ‘what can I eat?’.”
The quickest and easiest way to ensure you are getting all your daily fruit allowance is by making a smoothie.
A smoothie can be a good way to consume superfoods, such as spinach, kale and green leaves.
Fruit smoothies are low carb and also help to lower blood sugar levels.
A study in the BMJ investigated fruit consumption and risk of type 2 diabetes. The study noted that fruits are rich in fibre, antioxidants, and phytochemicals that may have beneficial health effects.
Increasing fruit consumption has been recommended for the primary prevention of many chronic diseases, including type 2 diabetes.
A greater consumption of specific whole fruits, particularly blueberries, grapes, and apples, is significantly associated with a lower risk of type 2 diabetes.
When making a smoothie, it’s important to be vigilant with the amount of fat and sugar included. Some fats are good for people with diabetes.
Fats play an essential role in the body, and they can help slow down the speed at which sugar enters the blood and leave the person feeling satisfied.
Healthy fats to include in your smoothie are peanut butter, chia seeds, and avocados.
Add protein in a smoothie too, as in a similar way as fat, protein offers many health benefits that are essential, especially for those with type 2 diabetes.
Suitable smoothie proteins include plain greek yogurt, almonds, and whey protein.
For those concerned about the high sugar found in fruits, Diabetes UK said: “There’s no need to totally avoid sugar, but aim to cut down on your free or added sugar intake.
“Remember, this doesn’t include sugar present in whole fruit, so try to meet the five a day target.
“This will help protect you against stroke, heart disease and certain cancers.