Your diabetes diet means eating the healthiest and high protein foods in moderate amounts and on regular basis.
A diabetes diet is actually a healthy eating plan that naturally high in nutrients and low in calories and fat. Key elements are whole grains, fruits and vegetables. In fact, a diabetes diet is the most efficient eating plan for everyone.
When you eat a lot of calories and fat, then your body creates an undesirable rise in blood glucose. Blood glucose can lead to serious problems if it isn’t kept in check, such as a seriously high blood glucose level and some long-term complications, such as kidney, nerve, and even heart damage.
You can keep your blood glucose level in a secure range by eating healthy diet and tracking your eating.
For most people weight loss also can make it easy to control blood glucose. If you want to lose weight, a diabetes diet gives a well-organized, healthy way to achieve your goal safely.
Diabetes Diet details
A diabetes diet is consists on eating 3 meals a day. This helps your body best use the insulin it gets or produces through a medication.
A registered dietitian or health expert can help you about a diet based on your health, tastes and lifestyle. He/she can also help you about how to improve your eating habits. For example, by selecting portion sizes that better suit your needs and level of activity.
Always make your calories count with following foods:
- Healthy carbohydrates.During digestion, starches (complex carbohydrates) and sugars (simple carbohydrates) break down into blood glucose. Just put your focus on the healthy carbohydrates, such as whole grains, fruits, vegetables, and low-carb foods.
- Fiber-rich foods.Basically a dietary fiber includes almost all parts of plant foods which your body can’t absorb or digest. Foods that high in fiber include fruits, vegetables, nuts, legumes wheat bran and whole-wheat flour.
- Heart-healthy fish. Fish can be a better alternative to high fat meats. For example, tuna, cod, and halibut have less fat, saturated fat and cholesterol compare to meat and poultry. Eat heart healthy fish almost twice a week. Fish such as salmon, tuna, mackerel, bluefish and sardines are rich in omega-3 fatty acids, it strengthen your heart by lowering blood fats known as triglycerides.
Important note: Avoid fried fish as well as fish with great levels of mercury, such as swordfish, tilefish, and king mackerel.
- “Good” fats.Good fats can help lower your cholesterol levels. Good fats include avocados, olives, almonds, pecans, walnuts, and canola, peanut and olive oils. But don’t eat too much, because all fats are high in calories.
Foods to avoid
According to science, Diabetes increases your risk of stroke and heart disease. Following Foods must be avoided.
- Different Sources of cholesterol include high fat animal proteins (egg, liver, yolks, and other organ meats) and high fat dairy products. Aim for less than 200 (mg) of cholesterol per day.
- Saturated fats.Different High fat dairy products and various animal proteins such as beef contain saturated fats.
- Trans fats.These kinds of fats are normally found in processed snacks. Avoid these items.
- Aim for no more than 2,200 mg of sodium a day. However, you should aim for no more than 1,500 mg of sodium per day if you also have hypertension.
A diabetes diet is basically a healthy diet plan that will help you prevent or control your blood sugar.