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THE ONLY WAY TO EAT IF YOU WANT TO MANAGE YOUR BLOOD SUGAR

If you have type 2 diabetes or are trying to lose weight, this is how you should prepare your meals.

1) Veggies: Half your plate should contain vegetables, e.g., ugwu (pumpkin leaves), greens, etc.
2) Proteins: A quarter of your plate should contain a good protein: meat, fish, or eggs.
3) Carbohydrates: The remaining quarter of your plate should contain a complex carb, e.g., brown rice, quinoa, beans, etc.
4) Healthy fats: Then you can top up with healthy fats like avocado.

WHY SHOULD YOU DO THIS?
1. Helps keep your blood sugar stable: The veggies, proteins, and healthy fats help regulate blood sugar levels. They do this by slowing down the digestion of the carbohydrates.
2. Weight loss: With a balanced plate, you are eating fewer carbohydrates, and this will result in weight loss.
3. Nutrient Density: Each component of a balanced plate brings essential nutrients, supporting your overall health and well-being.

AVOID OAT MILK IF YOU HAVE TYPE 2 DIABETES

If you have type 2 diabetes and are looking for less sugary alternatives to cow’s milk, OAT MILK IS NOT THE ANSWER!!

Oats mainly contain STARCHES and SUGARS.

Therefore, oat milk will mostly contain sugar.

A cup of oat milk can contain up to 15g of carbs, which will be even more due to added sugars by the manufacturer to make it sweet.

Therefore, if you have type 2 diabetes, steer clear of oat milk. ⚠️

Unsweetened almond milk is a better alternative. 🥛🌰

TYPE 2 DIABETES AND HIGH BLOOD PRESSURE

Type 2 diabetes and high blood pressure often go hand in hand. 🤝

Why? 🤔

When glucose (sugar) is high in your blood, it can damage blood vessels. 💔

This causes the blood vessels to narrow, and this narrowing will inhibit (slow down) the flow of blood. ⬇️

This, in turn, can cause high blood pressure because blood is not moving freely anymore. 🩸

High blood pressure can lead to:
- heart attack, ❤️
- stroke, 🧠
- kidney failure. 🤕

REDUCE SALT INTAKE IF YOU HAVE TYPE 2 DIABETES

The main ingredient in salt is sodium, and it can cause an increase in blood pressure. 🧂

If you have type 2 diabetes, you are already at high risk of high blood pressure due to the high sugar circulating in your blood. 🩸

This puts you at risk for cardiovascular, eye, and kidney diseases. ❤️👀👂

This is why you should reduce your salt intake to decrease your chances of high blood pressure. 🚫🧂

CHRONIC STRESS LEADS TO WEIGHT GAIN

There is a lot of emphasis on how food influences WEIGHT GAIN OR LOSS.

While diet is important, another factor is often overlooked, and that is STRESS. 😫

The stress hormone in your body is ✨CORTISOL✨.

Cortisol is necessary for:
⚫️maintaining your blood pressure
⚫️regulating your blood sugar level
⚫️supporting immune function

However, too much cortisol can be detrimental.

Chronic stress leads to CONSISTENTLY HIGH levels of cortisol in your body.‼️

And excess cortisol can cause:
⚠️accumulation of fat
⚠️inflammation
⚠️diseases
⚠️acne

Remember, HIGH LEVELS OF CORTISOL DRIVE WEIGHT GAIN.

Therefore, it’s going to be much more difficult for you to lose weight if you are under chronic stress.😫

I understand that it is not possible to eliminate stress from your life.

Work, family responsibilities, and other personal issues are inevitable.

Regardless, if you are on a weight loss journey, you must find healthy ways to relieve stress.

What are some simple ways you can relieve stress? 🤔

Find out in our next post! ❤️

Happy Worker's Day from all of us at Ziga Pharmacy Ltd!🎉