Beating Type 2 Diabetes
Today’s tips centre around Type 2 diabetes, a condition that is escalating in New Zealand – and worldwide – at a rate of knots. Today’s post comes after watching the final episode in the 5-part series filmed by Attitude TV called The Disease that is Killing my Family. In my opinion this documentary should have been on mainstream TV at prime time for all to see the horrors (and realities) of what our food industry is doing to people and their families. It’s a must-watch, and also a reality check that we are all on different levels of eating habits. Check it out here.
We have the ‘Junk Food Junkies’. We have the “‘Healthy’ Mainstreamers”, the “Fine-Tuners” and then of course we have the “Obsessors”. Wherever you are on that spectrum, you can always improve, even if it’s with small steps.
- First get off the sugary drinks. Fizzy or still, sugary drinks should be cut out, plain and simple, as there is nothing good about them what-so-ever. Soft drinks, sports drinks, energy drinks, cordial and juice are just not good. Drink water, and stop looking around for that sweet flavour. Diet drinks will keep you hooked on that “sweet” taste and will keep you seeking out sweet options so forget these too. This one change can make a huge difference to health.
- Cheap and nasty takeaway foods. Accessible – Yes; cheap – Yes (although costly in the long term); likely to give you diabetes long term – Yes. These clever marketers lure you in with convenience. Not only does the sugar cause harm, but so too does the inflammatory fat from processed vegetable oils.
- Healthy takeaways. Is there such a thing? Sandwiches, vege-laden filled rolls, sushi, organic juices and smoothies. Yes, folks, these meals still have carbs, and lots of them. If you must do a takeaway meal, choose protein and vegetables or salad without sugar sauces – but beware the vegetable oils are still lurking. For the most part, just get organised at home and if you’re one of those people that don’t like making your own lunch, just cook extra at dinner and use for leftovers the next day.
- High carb, low fat “healthy” food. Noodles, crackers, chips, bars, cereals, rice. Carbs, carbs carbs a.k.a sugar, sugar, sugar. Heart Foundation ticked, or Health Star rated, if it’s in a packet with lots of ingredients, some of which you don’t understand, it’s unlikely to be the best choice. What if it’s not in a packet but it’s labelled as a healthy non-fat muffin, scone, slice? Sadly, just more sugar.
- Natural sugars like fruit, vegetables, milk and legumes still have sugar. Welcome to the detail where the devil lies. Some might need to curb their portions, yes even with fruit; others might be ok with more. Either way these are whole foods yes, but can still have heaps of sugar in high loads. So be mindful.
- Now you folk need to chill out a little and get that balance right. Trying to eliminate every ounce of sugar in your world and forcing it upon others will see you and your family isolated and likely, miserable. Find that balance between watching your food intake and obsessing. It might be the 80:20 rule, it might be the 3- meal rule, or it might just be controlling what you can control.
Whatever it is you need to work on, you can all do one small thing to improve. Let’s really beat diabetes!