Gillian McKeith's Food Bible (183 page)
Read Gillian McKeith's Food Bible Online
Authors: Gillian McKeith
Magnesium improves insulin production in type-2 diabetes.
Zinc. Many people with type-2 diabetes have been found to be deficient in this mineral.
Alpha-lipoic acid. This vitaminlike compound is an antioxidant and improves glucose uptake in type-2 diabetes. It may also aid diabetic nerve damage and reduce pain.
EXTRA TIPS
Beware of food claims. Just because the label on a product states “unsweetened” or “no added sugar,” it may still contain ingredients that are high in naturally occurring sugars (like dried fruit or fruit juice concentrates) or unhealthy artificial sweeteners.
Do not skip meals. Eating regularly throughout the day will help to balance your blood-sugar level.
Do moderate exercise at least five times a week, as it helps with blood-sugar
management and weight control. Good forms of exercise include walking, power walking, swimming, jogging, and yoga. However, check with your GP before starting a high-intensity exercise program.
Always eat something light before exercising, like a few nuts or seeds, so that your blood-sugar level doesn’t drop too low. Afterward, top up on water and don’t wait too long until your next meal.
Reduce your waistline. Excess abdominal fat makes the body less sensitive to insulin. Do not try to lose weight quickly. It should be done over a gradual period with the aim of losing one to two pounds a week.
Get enough sleep. People who get less than six hours of sleep per night are less sensitive to insulin than those who get eight hours, which leads to blood-sugar highs and lows.
DIARRHEA
Diarrhea is characterized by frequent, loose, watery bowel movements. Diarrhea that lasts just a day or two is usually caused by an acute infection and is the body’s way of ridding itself of the invading organism as quickly as possible. You may hear your stomach make glugging sounds. If you have chronic diarrhea lasting more than three days, consult your doctor.
CAUSES MAY INCLUDE
Parasites.
Bacterial infection.
Yeast overgrowth (see Candidiasis, page
219
).