Diabetes is one of the biggest problems among age group ranging from youngsters to old people. But you can reduce the risk of type-2 diabetes with homemade meals.
Type-2 Diabetes-a brief:
Type-2 diabetes is the most common type of diabetes as it accounts for about 90% of all the diabetes cases, the rest 10% includes type-1 diabetes and gestational diabetes. Type 2 diabetes is adult onset diabetes and it is non-insulin dependent diabetes mellitus. This disease can occur at any age, but it preferably occurs in those people who are overweight and physically inactive.
There are numerous medical complications or signs of type 2 diabetes. The serious complications are cardiovascular problems, eye problems and kidney failure, etc. Some common warning signs of type-2 diabetes are:
Uncontrolled thirst
Frequent urination
Extreme hunger
Fast weight loss
Blurred vision
Extreme weakness
Skin infection
Excess of itching
Dry- itchy skin
Nausea
Vomiting
Irritability etc.
Also Read: Your Guide to Diabetes and its Types
Causes of type-2 diabetes:
Obesity and weight gain are the two major factors that contributes to type 2 diabetes mellitus. Lifestyle and dietary habits all play a very important role in maintaining the blood sugar levels in the body. People who take excess amounts of dietary sugars leads to the increase in insulin production demand.
Home cooking and reduction of type 2 diabetes risk:
Home made meals and diabetes can be easily interrelated with each other as home meals are often associated with slightly lower risk of developing type-2 diabetes. Harvard University studies also prove that nothing can beat the health perspectives of fresh homemade meals. Even after the fact that people are aware of the nutrient value and lesser health risks of home made food, many people frequently eat outside and add inccur risks of health hazards due to unhealthy food.
Home made meals for diabetes:
Having diabetes in the family genes doesn’t necessarily mean that you are bound to get the problem automatically. You can definitely reduce the risk of having type 2 diabetes with proper home made meals.
A research conducted at the Harvard university reported that the individuals who ate at least two homemade meals in a day were at about 13% lower risk of developing type 2 diabetes. The researchers also found that those subjects in the research who ate more home cooked food experienced less weight gain and the chances of developing diabetes mellitus also decreased.
Some easy tips to make a healthy homemade food for diabetes to keep your blood sugar levels in control:
Include the idea of cooking with liquid fats instead of solid fats
Those food recipes that call for the addition of butter, margarine, spreads and hydrogenated shortenings can be easily modified by using many liquid fats such as canola oil, olive oil and grape seed oil etc.
Also Read: Control Diabetes With Healthy Diet And Exercise
Try low fat dairy:
Various dairy products that are used in cooking and baking are high in fat and thus one should try for low fat milk products instead of whole milk products. Similarly, you can opt for nonfat plain yogurt and buttermilk etc.
Opt for carbohydrates smartly:
While choosing your powerhouse products, lay your hands on those carbohydrates that will not only provide you long lasting energy and lots of fiber. White flour substitutes such as whole grain flours, brown rice, multi grains are rich in fiber and energy content.
Skip the sugar:
There are many options while cooking food that you can skip sugar or lessen the amount of sugar you add to the recipe without drastically changing the flavor of the food. Think wisely and see on the labels of the substitutes you use that it can be used for cooking and baking purpose likewise. So, run creative part of your mind to make some homemade meals for diabetes that are completely sugar free.
Experiment with different flavors:
Flavors that come from sugar, salt and fat are very addictive and one often becomes lame to these flavors, but it would be a good change to try other flavors also like herbs, spices, vinegar and mustard etc. Using these variations of flavors will help your tongue to experiment the leisure of different soulful recipes. Not only this cutting salt and sugar from the food that you eat can keep you away from high blood pressure and high blood sugar levels.
If you can make your usual homemade meals, diabetic friendly with the interesting tips and ideas given above, then you can surely cut down the risks of developing type-2 diabetes and lead a disease free healthy life.
Amelia Smith
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