If your diet is high in sugars and starchy foods, your body is continually pumping out insulin to lower your blood sugar. Eventually your cells stop responding to insulin, and your pancreas cannot create enough insulin in response to the demand, and it becomes exhausted. Blood sugar levels begin to rise out of control, and stay constantly high, until you end up with type 2 diabetes.
Sugar that comes from fructose as in high fructose corn syrup and fruit juices are particularly bad. Sugar, especially fructose and sucrose, increase insulin levels and lowers your body’s ability to counteract the rise in blood sugar levels. This makes the immune system weak and exposes us to various diseases. Added to this are all the ‘white’ carbohydrates which are turned into sugars.
The body has difficulty metabolising the fructose part. Normal white and brown sugar is called sucrose. Sucrose is composed of one molecule of glucose bonded to a molecule of fructose. The liver has difficulty digesting this fructose and turns excess into fat. Glucose from sugar and starches is metabolised in our cells.
Cut out soda and increase the amount of water you drink. Diet sodas are not the answer. Increase the amount of juicing you do and you will notice an improvement in your families health and well being.
- Eat at least five portions of fruit and vegetables every day.
- Limit starchy foods like potatoes, brown rice and wholemeal bread.
- If you eat meat every day of the week, try substituting it with oily fish like mackerel, salmon or tuna on a couple of days
- Always go for low-fat cheese, milk and yoghurt
- Try and cut down the number of high fat or high sugar snacks and drinks you have every week.
You should also keep an eye on how much salt you’re eating. As most salt we eat comes from processed foods, make sure you read the label. Snacks or meals that contain more than 1.25 grams of salt per 100g is a lot. It’s also a good idea to get out of the habit of adding salt to food when you’re cooking or at the table.
Getting rid of bad habits
If you have a busy life, it’s really tempting to get into the snacking habit. Grabbing a bag of crisps or a chocolate bar on the way home, may give you a short-term energy boost, but these snacks are usually the ones that are filled with bad types of fat and sugar. It’s best to try and stop snacking in between meals altogether. If you are finding it hard, try to carry a couple of pieces of fruit or a bag of nuts around with you. These can give you the same energy boost and contain fats and sugars that are better for you.
Eat a good breakfast.
You might prefer to spend another 15 minutes in bed, skipping breakfast means you’re likely to be reaching for the chocolate by mid-morning. Having a healthy breakfast also boosts your vitamin and mineral intake. A bowl of cereal and a glass of fruit juice in the morning is more than enough to see you through until lunchtime.
Maintain a healthy weight.
The BMI chart can guide you as to the correct weight you should be. When you have lost some weight you will feel fitter and healthier and your joints will have less strain. Life will be less complicated as you will have less problems like diabetes, high blood pressure and even cancer. Read the Immune Advantage to find out how to improve your immune system and prevent viruses, infections and diseases.
Vitamin and mineral supplements are necessary if you don’t have a good diet.
Drink at least eight glasses of water a day.
Avoid smoking and alcoholic drinks.
Get into a healthy eating habit using healthy snacks between meals.
Avoid refined and junk processed foods.