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Diabetes type 2 diet: Eating this snack can help reduce symptoms and steady blood sugar

Diabetes can cause serious long-term health problems if left untreated or not treated properly.

The longer you have diabetes, and the less controlled your blood sugar, the higher the risk of complications.

After being diagnosed with type 2 diabetes, or if you’re at risk of developing the condition, the first step is to look at your diet and lifestyle and make any necessary changes.

Diet changes are recommended, and swapping foods that contain added sugars for natural sweeteners, like dates, can help maintain normal blood sugar.

While all types of added sugars are capable of raising blood sugar levels, some sources of sugar and carbohydrates affect blood glucose levels more so than others.

Nutritionist Dr Josh Axe said: “When you use appropriate amounts sparingly, natural/unrefined, ideally organic sugar sources (such as those form fruit or raw honey) are less likely to contribute to poor blood sugar management than refined sugars (such as white can sugar or refined products made with white/bleached wheat flour).”

Dr Axe recommends skipping anything made with refined flour (also called wheat flour or enriched flour) and added sugars, such as beet sugar/beet juice, can sugar, high fructose corn syrup, fructose and dextrose.

Instead, choose natural sweeteners, including dates, raw honey, organic stevia, pure maple syrup or blackstrap molasses.

Regular exercise is also recommended to help maintain blood sugar levels.

American Diabetes Association recommends two types of physical activity to manage diabetes – aerobic and strength training.

Aerobic exercise

The organisation says aerobic exercise can help your body use insulin better.

It makes your heart and bones strong, relieves stress, improves blood circulation, and reduces your risk for heart disease by lowering blood glucose and blood pressure and improving cholesterol levels.

It recommends: “Aiming for 30 minutes of moderate-to-vigourous intensity aerobic exercise at least five days a week or a total of 150 minutes per week.

“Spread your activity out over at least three days during the week and try not to go more than two days in a row without exercising.

“Moderate intensity means that you are working hard enough that you can talk, but not sing, during the activity.

“Vigorous intensity means you cannot say more than a few words without pausing for a breath during the activity.”

Here are examples of recommended aerobic activity

The other type of exercise American Diabetes Association recommends is strength training.

Strength training

Strength training can make your body more sensitive to insulin and can lower blood glucose.

The organisation recommends: “Doing some type of strength training at least two times per week in addition to aerobic activity.”

Here are examples of recommended strength training


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