Diet and Fitness

Although carbohydrates increase the level of sugar in the blood, but remove them from your diet is not necessarily the right answer, for many reasons. The trick is to control the types of carbohydrates you eat and know how much you can eat. You will definitely increase your intake of whole grains (which contain carbohydrates), not only for their fiber, but also for their antioxidants, vitamins and minerals.

1) Choose cereals with at least 5 grams of fiber per serving
Among other advantages, the fibers can feel to have a full belly. So you can take all morning with just a little snack, but it is not mandatory, before lunch.

The fibers come from grains are also associated with a reduction of inflammation in women with type 2 diabetes. This is important because experts believe that inflammation plays a major role in diabetes and in the development of heart disease. A study of physicians found that those who ate whole-grain cereal every day were 28% less likely to have heart failure for more than 24 years.

2) Buy traditional oats instead of instant cereal packets
If you hesitate between oatmeal and cold cereals, choose oatmeal. They have fewer calories than most cold cereals and, unlike most cold cereals, oats are rich in soluble fiber stabilizing sugar.

The oats are rich in soluble fiber and fewer calories than cold cereal

In fact, studies have shown that eating a cup of oatmeal five or six times a week may reduce the risk of contracting type 2 diabetes by 39%. The oatmeal also contribute to lower cholesterol. But watch out for instant packets for breakfast, they usually contain added sugar, not to mention sodium (which can increase blood pressure). Oatmeal apple-flavored instant of a packet containing 229 milligrams of sodium. A cup of oatmeal brings only 3 milligrams sodium and warm and tender texture continues to seduce.

3) Choose bread with the word “whole” in the first ingredient
Watch the color of bread will do you no if that’s really the whole grain. You must read the ingredient list. The breads that list “enriched wheat flour” as the main ingredient has been stripped of most of their nutrients (in fact, about 11 vitamins and minerals are lost in the enrichment process). Breads that are enriched also contain added sugar and fat.