LIVING WITH DIABETES - Syndrome X - Part 3

If you are at risk...

Think about what you ate over the last 24 hours. How much of it was junk food?

We all need to watch our eating habits. If you’re overweight, or have a sibling or parent with type 2 diabetes, you need to be even more diligent if you want to avoid syndrome X and the problems it can induce. If you work on your weight, other improvements in your cholesterol and blood pressure can often follow.

There is an eating plan widely approved and recommended for people who either have insulin resistance or want to avoid it. It includes 15 percent of calories from lean protein such as fish and vegetable proteins. The diet adds 30 percent fat from monounsaturated sources such as canola oil, olive oil, walnut oil and nuts and seeds. The remainder of the diet, 55 percent, is high-fibre carbohydrates such as vegetables, whole grains and other complex carbohydrates. That means avoiding white bread and rice, sweets and the like as much as possible.

Healthy family meals lead to healthy families.

But while this diet is a good starting point, you may not be able to overhaul your eating plan on your own. Each of us is different, and it’s important to take many factors into account before coming up with a plan that’s going to set you up for success instead of failure. Your acceptance of the situation, how you listen and learn, your culture and religion, your social schedule and your upbringing all factor in to how to help you succeed.

You may need the help of an expert to get you started, or to help you make better meal choices. And you may need to experiment with foods you might not be familiar with in order to expand your eating horizons. Many hospitals, organizations and groups offer free or low- cost nutrition education. There are also a number of excellent books on the market. Ask your doctor or nurse to recommend one.

While diet is certainly important, exercise is very important to a healthy eating plan. It’s much easier to control weight by using a moderate decrease in calories and a major increase in exercise, especially to benefit your lipids and cholesterol. 

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