Diabetes is a metabolic disease that affects one in ten Americans. However, another 84 million individuals are at high risk of getting this disease, according to Health.gov. This seems to be a health epidemic that needs to be solved or stopped. Yet, it already has or at least can be. In order to reverse symptoms of type 2 diabetes, your diet will play an important role.

It is important to note that Type 2 Diabetes is an ongoing disease. You may no longer need to take medicine to control your blood sugar levels, due to a good diet and exercise (which is great), but that doesn’t mean the symptoms will never come back. You still need to monitor yourself. But it is entirely possible for some people to go years without the trouble of controlling their glucose and all the health concerns that come with diabetes. So how can you do it? Read below to take back control of your diet.

Here are some things you should avoid, as well as some things you should include in your diet.

To Avoid

Here are some suggestions of items that should be eliminated or limited in the diet of a loved one who has diabetes. This does not mean you need to rummage through your cupboards and remove every grain of sugar you find. However, it is important to to pay attention to the amount your loved one in consuming.

• Fat – Fat found in oils has little immediate effect on blood glucose levels. However, eating a fatty meal can slow down digestion and make it harder for your insulin to work, creating the possibility of high blood glucose levels hours after your meal.
• Salt – Although salt does not affect blood glucose levels, it’s important to limit the amount you eat as part of your diabetes management. Too much salt can raise your blood pressure, which people with diabetes are more likely to be affected by high blood pressure. This, in turn, increases the risk of heart disease, stroke, and kidney disease.
• Sugar – Sugar consumption will not directly cause Type 2 Diabetes. However, excess sugar consumption can cause weight gain, which then increases the risk of diabetes. Once a person has diabetes, eating too much sugar can make symptoms worse, since diabetes makes it more difficult for the body to manage blood sugar levels.
• Alcohol – If you have diabetes, drinking alcohol may cause your blood sugar to either rise or fall. Plus, alcohol has a lot of calories. If you drink, do it occasionally and only when your diabetes and blood sugar level are well-controlled.

To Include

Again, these suggestions should not be the only things included in your loved one’s diet, if they happen to have diabetes. Fats and sweets can be important to one’s diet. They wouldn’t be featured on the Food Pyramid if it wasn’t. But the amount consumed does need to be monitored. Here are some things that should be featured more in your loved one’s diet.

• Omega 3 Fatty Acids – Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids, which have major benefits for heart health. Getting enough of these fats on a regular basis is especially important for diabetics, who have an increased risk of heart disease and stroke
• Leafy Greens – Leafy green vegetables are extremely nutritious and low in calories. They’re also very low in digestible carbs, which can raise your blood sugar levels. Spinach, kale, and other leafy greens are good sources of several vitamins and minerals, including vitamin C, which is known to lower inflammation in the body.
• Nuts – Nuts are delicious and nutritious. All types of nuts contain fiber and are low in digestible carbs, although some have more than others. Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar.
• Broccoli – Broccoli is one of the most nutritious vegetables around. A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C. Studies in diabetics have found that broccoli may help lower insulin levels and protect cells from harmful free radicals produced during metabolism.