| It is not difficult to take remedial actions to control and | | | | Grain products: whole meal and white spaghetti, instant |
| eliminate type 2 diabetes. All you need is a little push | | | | noodles and barley are permitted. |
| and sheer determination plus endurance to reach the | | | | Breads & Biscuits: wholegrain wheat bread, and |
| finishing line. I will always highlight the four important | | | | wholegrain rye bread |
| steps to eliminate diabetes: diet, exercise, weight | | | | Snacks & drinks: Only orange juice, apple juice, |
| control, and supplements. | | | | and peanuts (14). |
| For diet control, you do not need to starve yourself | | | | Pulses: You are allowed all beans except broad beans |
| because there are foods in abundance that you can | | | | (78) |
| take without spiking your blood sugar. A good way to | | | | Dairy products & substitutes: low fat ice cream, |
| choose food is to refer to the glycemic index of food | | | | yoghurt, skimmed milk, whole milk. |
| which is graded on a scale 0-100. This index is a | | | | Vegetables: Peas (51) and carrot (50). |
| measure of the rate at which a food releases glucose | | | | Cooked parsnips, baked and instant potato, new and |
| or sugar into your bloodstream. If you take food with a | | | | boiled potato, broad beans, boiled pumpkin, French fries, |
| corresponding index up to 50, you blood sugar can be | | | | sweet potato, sweet corn, and cooked beetroot |
| easily controlled. Do not frequent intake of food with | | | | should not be taken regularly nor in large quantities. |
| indices between 50 to 70. Do not touch foods >70. | | | | Cereals: Only porridge oats (48) |
| Here your main concern is on the type and quality of | | | | The above restrictions aside, you are allowed liberal |
| food, not the quantity. | | | | consumption of leafy green vegetables, fowls, fish, sea |
| The only sugar that you can consume is fructose | | | | foods and meats. With this wide range of unlimited |
| which is fruit sugar. | | | | appetizing and permitted foods, there is no reason |
| For fruits, you can take grapes, orange, apple, pear, | | | | why you cannot reduce and eliminate diabetes. |
| dried apricot, cherries, grapefruit and plum. Slow down | | | | You should take complete control of your life and not |
| your intake of watermelon (70), pineapple, banana, | | | | to resort to medications for diabetes. Do not be a |
| raisins, fresh apricots and kiwifruit (51). | | | | victim of the pharmaceutical fraternity. |