Food Guide to Healthy Eating with Diabetes
With some tips on eating right for diabetes, the patients can enjoy as normal a life as other people. They just need to be consciuos of foods that does not spike their blood sugar level.
Diabetes is fast assuming endemic proportions but the good news is that it is preventable with some healthy lifestyle changes. By following the ideal food guide to healthy eating with diabetes, you can not only control certain symptoms, but even prevent and reverse some of them. You need to eat in moderation, be regular in having meals, and choose the right types of fruits, vegetables and whole grains to control your blood sugar.
Healthy eating for diabetes
When choosing foods for diabetics, the most important considerations are reducing refined carbohydrates and removing unhealthy fats. This does not mean completely eliminating sugar from your food but the general idea of diabetes food guide is that the food should be high in nutrients, moderate in calories and low in fat.
Managing carbohydrates in food for diabetics
Carbohydrates are of two types, complex and simple. The simple carbohydrates are known as sugars and the complex ones are called starches. Both of these are broken down into blood glucose. Complex carbs are preferable because they take time to break down into blood glucose; hence the risk of spikes in blood sugar level is minimal.
Complex carbs are found in fruits, vegetables, beans, lentils, peas, whole grains, nuts and low fat dairy food items. As these foods contain good amount of fibre, they can lessen your risk of high blood sugar and heart diseases.
Managing fats in diabetics
The following would help diabetics manage their fat intake:
- Have only the low fat variety of milk, yoghurt, cheese, custard or ice cream.
- Do not use butter, cream, sour cream, coconut milk, copha, coconut cream and margarines that are hard to cook in your cooking.
- Although meats are avoidable altogether, diabetics should at least stay away from processed meats.
- Avoid creamy dressings on salads, creamy soups, cakes, puddings, chocolate, cream biscuits, packet snacks, frozen foods, sausage roll, pasties, pies and all other sources of unhealthy fats with empty calories.
- Get your required fats from avocados, olive oil, olives, nuts, low fat margarines and salad dressings.
Proteins for diabetics
- Soy products are preferable as they are rich in protein but low in fat.
- Dried peas, legumes and beans are some cholesterol-free varieties of protein-rich foods that are ideal for diabetics.
- Milk, sugar-free yoghurt, low fat cheese and cottage cheese are also good sources of protein.
Maintaining the recommended calorie intake for diabetes management
Diabetics are always recommended to maintain a certain level of calories. Moreover, they also need to make sure that they get their intake of nutrients. Usually, they are required to consume 50 per cent of their food in the form of carbohydrates, 10-15 per cent in the form of fats, and the rest as proteins.
Stick to the diabetic care guide for food given here to have a normal life despite the disease. Diabetics can live their life as well as other people if they care for themselves well.
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Source: Onlymyhealth editorial team Mar 05, 2013
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