Home Food Reduce Risk of Type 2 Diabetes with this Simple Diet-Plan

Reduce Risk of Type 2 Diabetes with this Simple Diet-Plan

type 2 diabetes diet plan

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Before we proceed on diabetes diet chart & exercises which you should start to overcome this, let’s understand how food & drug mechanism works in the body, which could help you maintain the diet you require. Doesn’t matter you are diabetic or not, you can prevent your self as well by following this routine in your daily life.

Diabetes is a leading cause of heart disease, kidney failure, blindness, amputation, and early death. A simple action can reduce risk. Let’s get to know what is diabetes & how it affects the overall body.

Diabetes is a medical condition that one can suffer from, when a blood sugar level, also known as blood glucose is very high. Blood sugar is the creator of your energy from the intake of foods and drinks.

Insulin, on the other hand, is a chemical substance and a product of the pancreas, which enables glucose from the food you consume, move to the cells for energy.

Diabetes patients don’t produce enough insulin needed for the body to open and make use of the energy; therefore, sugar starts to accumulate in the blood.

Low blood sugar, which is also called hypoglycemia, can also occur in people with diabetes, who use medications to increase insulin production in the body.

Skipping meals, less intake of food than you should, too much exercise, and too much medication can cause this medical issue.

Types of Diabetes

A study proposes five types of diabetes; however, there are two main types, namely, type 1 and type 2.

Type 1, which is also called juvenile diabetes, which is common in young patients under age 25.

What is Type 2 Diabetes

Type 2 is known to be the most common form & it occurs when the body cells stop responding to insulin or when the pancreas no longer produces enough amount needed. Resulted in glucose keep stay in the blood and it’s not propelled for energy.

Pre-diabetes, this is the initial stage of the medical condition, which means the blood glucose above the average; although, not exactly be termed as diabetes but chances of type 2 diabetes are higher passing through this stage.

Gestational Diabetes happens during pregnancy, due to high blood sugar levels.

How Diabetes Affects the Human Body

First of all, we need to understand diabetes from a new point of view. For example, someone who lives with diabetes takes a glucometer to check the blood glucose and finds it at 200. What does reading 200 reflect? That is what we need to understand.

What do 200 readings signify?

Yes, we know the glucometer reading for a diabetic patient is 150 and above. It means that you have diabetes and if it’s a 100, you are not. But we do not know the different activities going on inside the body. It is essential to understand this!

Assuming we take out the whole blood in the body of a patient, it will fill up four bottles of 1-liter sizes minimum. And if the glucometer reading is 100, it means one gram of sugar in one liter of blood. What does this mean?

What is the sugar quantity to reflect a 100 reading? The answer is 4 grams. And if the glucometer reading shows 200, it means 8 grams of sugar is present in the blood.

So, if one liter has one gram of sugar or carbohydrates or glucose, name it any. Then it reflects 100 glucometer reading, and if the blood from the body is supposed to be 5 liters, the calculation of the total grams of sugar in the blood is 5. Let’s go further!

Blood goes into the body through blood vessels; these transporters are small pipes in the whole body. And some are so small that you cannot see them with naked eyes. The blood has sugar because it is the source of energy, and it is transported to various organs and cells of the entire body.

Since the body receives energy, and it is the reason for our survival, but blood has its limitations. It will not carry more than a gram of sugar; it will deny more than that. And this is modeled in our brain, and it is called the target 100 models of the brain.

Imagine a patient has eaten so many rich sources of carbohydrates and chocolate. Will it be one gram still? Absolutely No! It will increase.

Now, supposing the blood contains 2 grams per liter, what will the brain do? And this is the most critical part.

If it is doubled the transporter collapses and the patient suffers, the brain knows there is overloading, and it will try to cope up to 150, but when it is more than that, the brain will tense.

The first thing it does is to release the extra sugar in the midway. The midways in the body are the blood vessels. Arteries and veins are the roads; the brain will dump excess sugars there, causing troubles and making the blood vessels tight. And then it turns from elastic to plastic, when it is tightened, the heart will have to exert additional force to pump itself, leaving some patients with high blood pressure.

In a move to lower the sugar in the bloodstream, the brain dumps it in the blood vessels, and it’s get tightened which leads to high blood pressure or other heart diseases, the heart has to exert extra force.

The brain uses another tool to prevent these diseases; it gives orders to distribute the sugar to every destination quickly. And if it increases the speed of sugar transportation, the target of carrying 1 gram per liter will be the same, simultaneously.

Therefore, sugar is supplied to every organ, cell, or tissue at a faster speed. But one particular thing we must keep in mind is that the blood will not take sugar to the cells without the key to them, insulin. The brain also orders the pancreas to produce this chemical substance. More insulin will cause more opening of the cell doors, and more sugar will get in. So, there will be fewer burdens on the blood, which makes this idea of the brain a good one.

Admitting that the idea of the brain is good, it has its loophole. When the body starts to produce more insulin, then it also starts to manufacture one more thing, which is IGF, insulin-like growth factor. The body produces it on its own in quantity equivalent to insulin, IGF works to allow growth in the body, which causes increases in height.

Everyone’s body produces it, but when released in excess amount, it is dangerous. And this will cause the excessive growth of some organs in the body. If any organ grows at a faster speed, it might be termed as cancer. Also, body parts that grow at a rapid pace are called a tumor.

So, we have to understand the body tries to maintain balance; it can cope up with little deviation. When more glucose is dumped in between the blood transporters, the problem is severe.

A patient can burn some sugar, apply it on the skin, leave it for a while when it is dry; then you will find a wound there. It is called inflammation when it is on the outer skin, but when on the inside, it can be arthritis, or pancreatitis, or gastritis, or otitis. And all these will bring you pain, so, let’s understand that if someone has cancer, arthritis, or high blood pressure, then, these are not different diseases.

That is the mechanism of the brain; nature has fitted auto mode of target 100 per liter of blood can carry only one gram of sugar.

How food & drug mechanism perform in the body

When you consume food, whether cereals, or vegetables, or curry or fruits, it goes from the mouth to the stomach, into the intestine, at this point, it breaks down into smaller particles and then goes into the liver. Re-processing occurs in the liver and with the help of blood circulation; the food gets distributed into the entire body.

Therefore, it goes to every cell of the body with assistance to produce energy to the whole body and with which may repair the body. It may be used in body growth or some other metabolic activities.

Role of Insulin

That’s how the body works with food intake, but the crucial thing is, to accept food, every cell has to open its doors. Cells cannot open doors all by themselves, and for this, Insulin, which is the particular chemical in blood circulation, is needed. Insulin is a key to the gates of all cells; it means only with this hormone can cells doors be opened.

Diabetic patients do not produce insulin properly. Meaning the pancreas, which is the producing factory for this, is not functioning well. The pancreas is a small organ in the body, somewhere behind the liver.

In spite of enough circulation of food in the body, cells won’t be able to make use of it; therefore, the blood sugar level rises, and that is termed as diabetes.

Impact of taking diabetes drug to the body

Usually, doctors prescribe many classes of drugs for diabetes treatment, these drugs might affect the liver, pancreas, intestine, and the entire cells of the body respectively.

It directly deals with the liver, forcing it to regularize the blood glucose. Few are to force the pancreas to produce more insulin & also work on the intestine to release carbohydrates slowly. Many works on all cells at the same time so that the sensitivity of the cells towards insulin is raised.

All drugs work well for some time, but due to the burden of medicine, the pancreas stops working altogether.

Meaning, the chemical for the key to the cell doors is no more being produced by the body. And which, will bring about the injection of insulin into the body several times a day — injecting it every time you take a meal.

Since the pancreas is damaged, some patients in a few years become prone to pancreatic cancer. Therefore, a patient with diabetes for a long time ends up with some other more ailments.


Risk Factors that are associated with TYPE 2 Diabetes

Most of us even don’t know what is diabetes & the risk factors associated with it. Here’re the major risk factors which you have to keep in mind that if you are more likely to have type 2 diabetes if you

  1. Lack of Exercise: Doing regular workout has so many benefits, but the most important one is that it makes easier to control your blood glucose level. Simply, when you exercise, your muscles get the glucose they need, and in turn, your blood glucose level goes down.
  2. Un-Healthy Eating: Junk foods are high in calorie & low in nutritional value, Having this kind of food lead to over-weight.
  3. Over- Weight:  Being overweight could resistant to insulin, which is a hormone that moves sugar out of your blood and into your cells. Resulted, your cells unable to use insulin properly & pancreas stop producing enough insulin to keep your blood sugars under control that causes diabetes.
  4. Have a family history of diabetes
  5. High blood pressure
  6. Your age 45+ or above

Effective Diabetes Diet

Choosing an adequate diet to prevent and control diabetes can be very hard to find. There are many diet plans which have proven to be non-beneficial. After the use of many drugs, patients are not relieved. The secretion of insulin, which is a need in diabetes treatment by the Pancreas, shuts down.

Contrary to a common belief, 100% fruit juice is safe. Today, the recognized glucometer reading for a diabetic patient is 160.

According to Dr. Biswaroop Roy Chowdhury, the consumption of fructose, which is present in all fruits, reduces it to a 100.

Here’s the diet plan suggested by him, by adopting this for a month, you can overcome the type 2 diabetes, pre-diabetes, gestational diabetes problems.*

Also, he recommends stopping taking the drug if you are following this diet plan & keep observe yourself for 3-4 days (prefer to stay at home if possible).

Diabetes Diet Chart

Diabetic Diet Breakfast Eat three to four types of fruits in the morning (avoid beverages).

Quantity- Add a zero to the total amount of your weight in gram. Meaning, if a patient weighs 85kg, the fruit quantity should be 850g.

Lunch- Eat approximately three types of raw eatable vegetables first, in the afternoon before taking your daily meal

Quantity- Your weight X 5 in grams, for example, if you weigh 85kg your food should weigh 425g.

Dinner- A cooked vegetable meal in any amount of quantity.


Exercise to prevent diabetes

When it comes to managing diabetes, there’s a lot to watch, which includes checking of blood glucose, blood pressure, cholesterol, and food intake. If we add our hectic daily life like work, family and other things to it, exercise will be missing from the list of things to do.

But the reality is, we all require exercise to stay healthy, more meaningful activity for someone with diabetes.

Aerobic Exercise

We mentioned above that diabetes can affect the heart; this exercise works the heart muscle and enables oxygen and blood to flow to the tissues. Thereby, decreasing blood pressure.

ADA (The American Diabetes Association) recommends thirty minutes of aerobic exercise at least five days a week. Here are examples of aerobic activities to engage in:


Strength Training

Also known as resistance training enables your body to lower blood sugar making cells more sensitive to insulin. Also, it helps to build and maintain strong bones and muscles, minimizing the chances for bone fractures.

Some form of resistance/strength training for at least two times a week together with aerobic activity is recommended. These are examples of such actions:

Weight machines

Lifting light weights or objects

Using resistance bands

HIIT Exercises like sit-ups, squats, pushups, lunges, and wall-sits

Other activities like heavy gardening


Flexibility Exercises (Yoga)

Health experts believe that the practice of yoga helps boost mobility, improve total wellness. And also, lower blood pressure, which is related to medical therapies like diabetes treatment and heart disease control.

Yoga is potent enough to have positive effects on blood sugar level control, with a critical role in type 2 diabetes treatments. Researches have proven that yoga practices like Anasas, Meditation, Kriya, Pranayama, etc., which involves twisting or stretching and mental relaxation. It improves pancreatic functions, stimulating the secretion of insulin.

Verdict: Exercise enhances insulin sensitivity and helps the cells, muscles, and organs take sugars from the blood. It can lead to a reduction in blood sugar levels.




This information is only for educational purposes, we strictly prefer you to consult your dietician/doctor before doing such practices.



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