Food for a diabetic is a matter of immense concern. A diabetic must most definitely need a guide to help with the kind of food that he or she must opt for. By making the best choices in matters of food, a diabetic can maintain good health and control the blood sugar levels.
A diabetic must be ever mindful of the food that he or she decides to consume. A small dietary change can bring about a change in your blood glucose levels. There are times when you may have those sugar cravings and you will feel like eating every sweet that you find around you. But this is not how it is supposed to be as it is definitely not a good thing to crave for sweets. In order to avoid such a complication you need to follow a diet and exercise plan for as long as you can, so that you can bring your blood sugar levels back to normal. For starters, go on an exercise routine in order to be able to reduce all the excess fat, and start working on your diet simultaneously.
Here is your recommended diet:
Beans are an inexpensive and fat free way to be healthy and fit as a diabetic. Beans can help you to raise blood sugar levels slowly and gently if that is what you want. All sorts of beans which include black, white, navy, lima, pinto, garbanzo, soy and kidney are considered to be good for you. You can combine carbohydrates with protein or healthy fat with beans and you have a very healthy combination of foods. It would be a combination of high quality carbohydrates, lean protein and soluble fiber to help stabilize your body’s sugar levels.
Here is something is easy to prepare and is easy to find. The good news is that fishes are a very good source of protein and hence they are a good substitute for higher fat meals. Those suffering from diabetes often tend to have high levels of triglycerides and very low levels of HDL which is considered to be the good cholesterol. Fatty fishes are rich in Omega-3 Fatty acids which can improve both the triglycerides and HDL situations. Try mackerel, salmon and tuna. Pair your fish with high quality carbohydrates, lentils, or beans. This would be a balanced meal and will keep your blood sugar level from rising.
Nuts are loaded with good fats and can fight heart diseases very well, and to add to that nuts are also the best source of vitamin E which is an antioxidant that protects cells and may help to prevent nerve and eye damage. In this regard, unsalted almonds would be the best as they provide a healthy, low-carb mix of monounsaturated fats along with magnesium. Now the good news is that studies have shown how magnesium can help to reduce the risk of developing diabetes by 33 percent. So, you could include other magnesium rich foods like pumpkin seeds and spinach.
Now for a diabetic, eating starchy vegetables like potatoes, corn and peas isn’t a smart move at all. Therefore he or she must aim for the ones that aren’t starchy. Go for vegetables such as broccoli, spinach, mushrooms and peppers which are a good source of high quality carbohydrates. Vegetables are full of vitamins, low on calories, and full on fiber, and therefore by eating vegetables you are making a very good move because there are fewer simple carbohydrates on your plate now. You should get four to five servings of non-starchy vegetables in a day.
One should always opt for the fat free yogurts and not just because it is fat free, but also because it contains both high quality carbohydrates and protein. Also, studies have further shown that diet high in calcium from yogurt and other such calcium rich foods can be very helpful for reducing the risk of type-2 diabetes. You could add yogurt to your meals, or even as a snacking option, and in order to make it even better you could add some fresh fruits for some extra burst of nutrients.
Above all you must remember that you have to get your weight under control and for this you should be exercising for at least half an hour every day. Maybe you could simply take a walk, or jog in the morning on a regular basis. Also, eat small portions of foods instead of three massive meals and go easy on fruits, juices and fats.
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