Lower Your Risk of Diabetes

Diabetes is the leading cause of foot and leg amputations , blindness and kidney disease and doubles the risk of heat attack and triples the chance of stroke .

Diabetes can be managed and possibly reversed . If you want to avoid finger sticks , weight gain and consuming various drugs there is good news for you . According to an article in the Bottom Line Personal publication new studies show that it is possible to reverse diabetes and avoid the need for prescription drugs by following a few simple dietary guidelines .

Snack on nuts to stabilize your blood sugar throughout the day . Nuts are high in fiber to help prevent spikes in blood sugar and protein for appetite control . A mere handful of nuts per day provides a great source of nutrients and antioxidants . Choose oven roasted nuts without added sugar and salt for best results .

Add good beef to your diet for lower a lower calorie option to high fat and over processed meats . Lower your intake of high fat meats such as bacon , sausage and deli meats that are loaded with sodium , sugar , MSG and other additives .

Eliminate foods and drinks that contain high - fructose corn syrup ( HFCS ). Research has shown that HFSC is 20 % sweeter than sugar even thought the calorie content is the same . HFCS fails to trigger leptin , the hormone that tells your body when to quit eating . The words on food labels that camouflage the presence of HFCS include fructose , dextrose , juice concentrate and corn syrup .

Avoid drinking diet soda , which increases your cravings for sugar , you can replace diet soda for an ounce of fruit juice topped off with fizzy water . Ice tea or iced coffee offers a refreshing drink in warmer weather .

Whole grains , brown rice and vegetables are best to help your body maintain a steady conversion of carbohydrates which are ideal for preventing spikes in blood sugar . Season your breakfast cereal or toast with cinnamon to reduce blood sugar and reduce inflammation in the arteries to help prevent heart disease , a leading cause of death in diabetics .

Eggs are a good choice for breakfast or added to other meals for a protein source . Eggs are high in protein which helps stabilize blood sugar and helps your feel satisfied longer . Eggs can be prepared without the yolks for a good protein source with a lower fat content .

Keep as active as possible , add a 15 to 20 minute walk to your daily routine and include a good vitamin supplement with added vitamin D3 .

Seek advice from your doctor for the best advice concerning your health before starting any new dietary routine .

Source : Personal experience , Bottom Line Personal - Summer 2011