In the United States, diabetes is now the seventh leading cause of death. So says the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). The NIDDK reports that 25.8 million people have diabetes. That’s more than 8 percent of the people in the United States.
Fortunately, many people may be able to control their type 2 diabetes by controlling what they eat.
Much of the processed food and fast food that many Americans eat can contribute to the occurrence of type 2 diabetes, according to Therapeutic Advances in Cardiovascular Diseases. Turning to a low carbohydrate mode of eating, like the Paleolithic diet, may help to change this direction. The Paleolithic diet, also called the Paleo diet, calls for low carbohydrate foods containing lean protein, healthy fats in foods like olive oil, nuts and seeds, vegetables, and some fruits.
While this could be a drastic diet change for the average American, it can be done. Filling your kitchen with healthy foods only requires that you be determined to bring positive change into your lifestyle choices, and set out to learn what foods you should be seeking out.
Going out to eat can pose more of a challenge however. And this is a situation many Americans face on a regular basis since the average person goes out to eat four or more times a week, as reported by the Atlanta Journal-Constitution.
If you have type 2 diabetes, spontaneity may have to go by the wayside when you go out to eat. Try to stick to your usual mealtime. Go somewhere that offers a wide variety of healthy food. Check with the restaurant beforehand and ask how they handle special requests.
Get actively involved with your meal when you go out to eat. Ask for healthy substitutions for things like rolls, onion rings, or fries.
Find out from the waitress what ingredients are in the meal, and how it is prepared. When you order, choose baked, grilled or broiled rather than breaded or fried food.
Ask the waitress to put any salad dressing or sauce on the side so you can eat it sparingly rather than have it drenching your food. Steer clear of super-sized items, soft drinks, and alcohol.
Dining out when you have type 2 diabetes can pose a challenge, but it’s in your best interest to rise to the challenge.
Don’t let going out to eat harm your health. Enjoy your special occasions and social events, and protect your health while you’re doing it.
Diabetics Diet Resources
National Diabetes Statistics, 2011. National Diabetes Information Clearinghouse
What I need to know about Eating and Diabetes. National Diabetes Information Clearinghouse
What Is The Paleo Diet?
Origins and evolution of the Western diet: health implications for the 21st century
Dining Out Tips for Diabetics