The root cause for the diabetes “epidemic” still needs more research, yet most experts agree that poor diet and sedentary living are significant contributing factors.
Are you asking yourself, “What can I eat?” It is time for you to stop worrying. Living with diabetes does not have to mean feeling deprived. Here, you will learn to balance your meals and make the healthiest food choices possible.
Diabetic diet guidelines
You may want to know: signs and symptoms of diabetes
A diabetes meal plan will give you the idea of how much and what types of food you could opt for to eat at meals and snack times. A good meal plan should fit in with your eating habits and schedule. Remember that the right diabetes meal plan will help you improve your blood sugar, blood pressure, and cholesterol numbers and help you keep your weight on track. People with diabetes need to take extra care to warrant that their food is well balanced with oral and insulin medications (if they take them), and exercise to help manage their blood sugar levels.
By reading the following list of diabetic diet guidelines and food list, you will be able to plan a healthy meal plan.
Diabetic diet guidelines
When it comes to first and foremost diabetic diet guidelines, you could make a big difference in your diabetes treatment with healthy lifestyle changes. The most crucial thing you could do for your diabetes and overall health is to lose weight. However, it is not necessary for you to lose all your extra weight to begin reaping the weight loss benefits. It is said that just losing 5-10% of your whole weight will allow you to lower your sugar significantly, and lower your blood pressure as well as cholesterol levels.
Also, you should acknowledge the importance of losing weight in the “right” places. Not all body fat is created equal. Your risk tends to be higher if you carry your weight around your belly – the so-called “spare tire” – as opposed to your thighs and hips.
Fact is, those people with “apple” shape might be more at risk than those with “pear” shape. It is because “pears” store the majority of their fat around below their skin while “apples” tend to store t heir weight around their middle – around their liver and abdominal organs.
Turn back to the main purpose of this tip, losing weight can improve the activity of insulin, reducing blood-glucose levels. Learn some healthy foods to lose weight here.
Choose Slow-Release, High-Fiber Carbs
Another one out of diabetic diet guidelines is to be smart in choosing food. It is better for you to choose the right type of carbs for your diabetes. Carbs have a huge effect on your blood glucose levels – much more than proteins and fats – yet it does not mean you have to avoid them, instead you should:
- Limit the highly refined carbs such as pasta, rice, white bread, soda, snack foods, and candy.
- Focus on high-fiber complex carbs – aka slow-release carbs – which could help keep your blood glucose level even as they are digested more steadily, preventing the human body from producing too much insulin. Also, they offer lasting energy to assist you in staying full longer.
Those slow-release carbs are contained in low-glycemic foods. There are 7 rules of low-glycemic eating, including:
- Eat plenty of non-starchy veggies, fruits and beans like pears, apples, berries and peaches.
- Limit the intake of white potatoes along with refined grain products like white pasta and white breads
- Limit the intake of concentrated sweets, such as high-calorie foods with low GI, like ice creams and the same goes for sugar-sweetened beverages
- Choose a healthful kind of protein like fish, skinless chicken and beans
- Choose foods containing healthy fats like nuts, olive oil and avocados. Cut down saturated fats from animal or dairy products. Cut off packaged foods or fast food.
- Eat three meals and one or two snacks per day
- Eat slowly; stop when you feel full
[Read: healthy weight loss snacks]
Don’t Skip Meals
When it comes to diabetic diet guidelines, the important thing to remember is to avoid skipping meals, particularly breakfast.
It is suggested that eating breakfast will increase the effectiveness of insulin in reducing glucose levels. Meanwhile, eating regularly spaced meals also comes with a positive effect on insulin response. You can eat up to 6 meals per day to keep your portions in check. [Read:how to portion control]
Go For Good Fats
Season dishes with proper amounts of olive oil along with other “good fats that make your food more delicious and satisfying. Concurrently, you keep a watchful eye on trans fats and saturated fats. Cut down the saturated fats to less than 7% and trans fat to less than 1% of total calories. Also, restrict cholesterol intake to no more 200 mg/day. Limit fatty meat or full-fat dairy products as well as processed foods. [Read: best protein sources for weight loss]
Keep A Food Dairy
Research shows that people who keep a food dairy tend to be more likely to lose weight and keep it stable than those who do not. In reality, those people who kept a food dairy lost twice as much weight as those who did not.
The reason behind that fact is that a food diary can help you identify problems areas like your morning latte or your afternoon snack – where you get too much calories than you recognized. Also, it increases your own awareness of what, why and how much you eat, helping you cut back on emotional eating and mindless snacking.
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