Diabetes diet management for Eating healthier, exercising, managing stress, and taking blood glucose-lowering medications if necessary are all components to controlling blood sugar. We give you tips to get you started on the path to better diabetes diet.
Diabetes Diet is on the rise, yet most cases are preventable with healthy lifestyle changes. Some can even be reversed. Taking steps to prevent and control diabetes diet doesn’t mean living in deprivation. While eating right is important, you don’t have to give up sweets entirely or resign yourself to a lifetime of bland “health food”. With these tips, you can still enjoy your favorite foods and take pleasure from your meals without feeling hungry or deprived.Whether you’re trying to prevent or control diabetes diet, there is some good news. You can make a big difference with healthy lifestyle changes. The most important thing you can do for your health is to lose weight but you don’t have to lose all your extra pounds to start reaping the benefits. Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels.It’s not too late to make a positive change, even if you’ve already developed diabetes. The bottom line is that you have more control over your health than you think.
Diabetics have a basic problem they are either unable to use insulin or inefficiently use it. They need to eat food which causes the sugar levels in the blood to be consistent and not spike suddenly. (Read more about how diabetes diet affects the body).Glycaemic index (GI) is an indicator of how high your blood sugar levels will rise when you eat something. When diabetics eat foods with high GI, it results in a sudden rise in their sugar levels. On the other hand, low GI foods are healthier as they are rich in vitamins, fibres, minerals, etc. They also provide energy slowly unlike high GI foods and keep one full for a longer time. This helps in losing weight and lowering the fat levels. Foods like fruits, veggies, beans, brown rice, oats, etc. are better-suited for diabetics. Below is a sample diet plan for diabetes patients by Ekta Tandon, a nutritionist at Fitness First chain of gyms.
Low Carb Diet
Low Carb Diet Not only have low carbohydrate diets been shown to improve blood glucose levels and aid weight loss but evidence also shows the diet to be strong in terms of heart health.Low carb diets need not be overly restrictive and can be easily incorporated into your lifestyle without needing to reduce intake of vegetables and fibre. In fact, the reduced focus on carbohydrate intake frequently leads to a stronger vegetable intake.One of the first, and now, biggest, resources relating to low-carb diets for people with diabetes diet is the low carb diet forum.
Diabetes and Healthy Eating
Diabetes diet can be well managed with healthy eating, combined with regular physical activity and weight management. No special diets are required.If you have diabetes, it is recommended that you follow a healthy eating plan based on plenty of vegetables and legumes (such as chickpeas, lentils, low-salt baked beans and kidney beans). Include some high-fibre carbohydrate foods such as wholegrain breads and cereals and fruit, as well as some lean protein sources and reduced-fat dairy products. Reduce your intake of saturated (unhealthy) fat and added sugars, and choose foods low in salt. Reducing the serving size of your meals can also help you to maintain a healthy body weight and allows for better blood glucose management. It is recommended that you see a dietitian who can work with you to develop a healthy eating plan that is just right for you.
Diabetes diet plan
Choose healthy carbohydrates Ultimately all food is converted into blood sugar, and consumed to make energy; the idea is to avoid foods where this happens very fast. Sugars, and starches (as found in white bread, or cornstarch, and many other foods) are converted most rapidly, and should be avoided. On the other hand, fruits, vegetables, whole grains, legumes (lentils and beans), and a moderate amount of low-fat dairy foods are converted more gradually, and are better sources of energy for almost anyone, especially those avoiding high blood sugar.
Protein is available to your diet as lean meats, such as beef, pork or poultry legumes like black beans, kidney beans and chick peas; and dairy products, including cheese, cottage cheese and milk. Include protein in each meal to stave off hunger. Nutritionist Carol Guber recommends always eating a lean protein with a carbohydrate when having a snack. Including the protein slows the carbohydrate’s ability to raise your blood sugar.
Fresh fruits and vegetables
Many fruits and veggies are high in fiber. But just as important, they’re typically low in calories, thanks to their high water content, so they help you manage your weight, too. Add in the fact that produce is rich in inflammation-quelling antioxidants, and you’ve got more than enough reason to fill up half your plate with things like broccoli, leafy greens, zucchini, bell peppers, onions, string beans, eggplant, and the like. And a delicious piece of fresh, ripe fruit is a satisfying ending to any meal.
Healthy fats like olive oil and avocado can boost your immune system and lower your cholesterol. Watch out for hidden fats in processed foods, especially saturated fats, hydrogenated oils and trans fats. These fats raise your “bad” cholesterol and lead to plaque in your arteries. Most people with high blood sugar are at greater risk for heart disease, according to the American Diabetes diet Association. Eating a diet containing nutritious fats and low in unhealthy ones assists in overall body health.