Control Diabetes

1. Increase Your Fiber

Seek to include both soluble and insoluble fiber in your daily diet. Berries, nuts, vegetables and chia seeds are a great way to slip in the fiber daily. Aim to include 40 to 50 grams of fiber in your daily regimen for every 1,000 calories you eat. You may want to start tracking the foods you eat each day until you are a good judge of how much fiber and carbohydrates you are eating.

2.Reduce Your Net Carbs

A low-net-carbohydrate diet reduces the stress on your body, reduces inflammation and reduces the amount insulin required to use the energy from the food you eat. You'll want to reduce the number of net carbs you eat to 50 grams per day. However, it is the net carbs that you'll be measuring.

This number is calculated by taking the grams of carbs you've eaten and subtracting the number of grams of fiber. In this way a high-fiber diet also helps you to lower the amount of insulin you need to utilize your food for fuel.

3.High-Quality Fats

When you reduce your carbohydrates, what are you going to replace them with? Your best alternative is high quality, healthy fats necessary for heart health, feeding your brain and to modulate genetic regulation and prevent cancer. Healthy fats include:

Avocados	Coconut oil	Organic butter from organic grass-fed milk
Organic raw nuts	Olives and Olive oil	Grass-fed meat
Organic pastured eggs	Palm oil

4.Exercise

Short-term and long-term exercise doesn't appear to have any effect on the amount of leptin secreted in your body. However, exercise has a significant impact on the resistance your body builds up to the hormone leptin.¹¹ The more you exercise, the more your cells are sensitive to leptin. As your body becomes sensitive to leptin, it reduces your potential resistance to insulin and therefore your risk of diabetes.

5.Hydration

When you become dehydrated, your liver will secrete a hormone that increases your blood sugar.^12,13,14 As you hydrate blood sugar levels lower naturally.

Stay well hydrated by monitoring the color of your urine during the day. The color should be light yellow. Sometimes your first indication your body requires more water is the sensation of being hungry. Drink a large glass of water first and wait 20 minutes to determine if you're really hungry or you were thirsty.

6.Reduce Your Stress

When you become stressed your body secretes cortisol and glucagon, both of which affect your blood sugar levels.^15,16Control your stress levels using exercise, meditation, yoga, prayer or relaxation techniques. These techniques may reduce your stress and correct insulin secretion problems.¹⁷ Combined with strategies that reduce your insulin resistance, you may help to prevent diabetes.

7.Sleep

Enough quality sleep is necessary to feel good and experience good health. Poor sleeping habits may reduce insulin sensitivity and promote weight gain