Diabetes Diet Create Your Healthy Eating Plan
Diet for your diabetes diet is just a healthy eating plan that will help you control your blood sugar. Here’s how to get started, from planning meals to counting carbohydrates.
Diet for diabetes simply means eating healthy foods in moderate amounts and adhering to the usual meals.
Diabetic diet is a healthy eating plan that is naturally rich in nutrients, low in fat and calories. The main ingredients are fruits, vegetables and whole grains. In fact, a diet for diabetes is the best plan to eat for most people.
Why do you need to develop a healthy eating plan?
If you have diabetes or prediabetes, your doctor is likely to recommend that you check with a nutritionist to help you plan for healthy eating. The plan helps you control your blood sugar (glucose), manage your weight and control your risk factors for heart disease, such as high blood pressure and high blood fat.
When you eat more calories and fat, your body creates an unwanted rise in blood glucose. If blood glucose is not checked, it may cause serious problems, such as high blood sugar (high blood sugar), which, if prolonged, can lead to long-term complications such as nerve, kidney and heart damage.
You can help maintain your blood glucose level in a safe range by making healthy dietary choices and tracking your dietary habits.
For most people with type 2 diabetes, weight loss can also ease blood glucose control and provide a range of other health benefits. If you need to lose weight, a diet for diabetes provides a well organized and nutritious way to reach your goal safely.
What Does Diabetic Diet Contain?
The diet of diabetes depends on eating three meals a day at regular times. This helps you use insulin better than your body produces or uses.
A registered dietitian can help you develop a diet based on your health goals, tastes and lifestyle. He can also talk to you about how to improve your eating habits, such as choosing the sizes of the parts that suit your size and activity.
Make the number of calories with these nutritious foods. Choose healthy carbohydrates and foods rich in fiber, fish and “good” fats.
During digestion, sugars (simple carbohydrates) and carbohydrates (complex carbohydrates) degrade to glucose in the blood. Focus on healthy carbohydrates, such as:
Legumes, such as beans and peas
Low-fat dairy products, such as milk and cheese
Avoid less healthy carbohydrates, such as foods or beverages with added fat, sugars and sodium.
Foods high in fiber
Dietary fiber includes all parts of plant foods that the body can not digest or absorb. It relieves fiber from digesting your body and helps control your blood sugar levels. Foods rich in fiber include:
Legumes, such as beans and peas
Healthy fish heart
Eat heart healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which may prevent heart disease.
Avoid fish and fried fish with high levels of mercury, such as king mackerel fish.
Foods that contain monounsaturated and unsaturated fats can help lower cholesterol levels. These include:
Canola, olive and peanut oils
But do not overdo it, as all the fat is rich in calories.
Foods to avoid
Diabetes increases the risk of heart disease and stroke by accelerating the growth of clogged arteries. Foods that contain the following can work against your goal of a healthy diet for the heart.
Saturated fat. Avoid high-fat dairy products and animal proteins such as butter, beef, hot dogs, sausages and bacon. Limit also of coconut and palm kernel oil.
Trans fats. Avoid unsaturated fats found in processed snacks, baked goods, shortening and margarine.
Cholesterol. Cholesterol sources include high-fat dairy products, high-fat animal proteins, egg yolk, liver and other meat. Aimed at no more than 200 milligrams (mg) of cholesterol per day.
sodium. Aim for less than 2,300 mg sodium per day. Your doctor may suggest that you target less if you have high blood pressure.
Put it all together: Make a plan
You can use some different ways to create a diet for diabetes to help you keep your blood sugar level within normal range. With the help of a nutritionist, you may find that one or more of the following methods work for you:
The American Diabetes Association offers a simple way to plan meals. In essence, it focuses on eating more vegetables. Follow these steps when preparing the board:
Fill half of your dish with non-messy vegetables, such as spinach, carrots and tomatoes.
Fill one quarter of your plate with protein, such as tuna, lean pork, or chicken.
Fill the last quarter with a whole grain element, such as brown rice or starchy vegetables, such as green peas.
Include “good” fats such as nuts or avocados in small amounts.
Add a meal of fruit or milk and a drink of water or tea or coffee is not sweetened.
Count the carbohydrates
Because carbohydrates are divided into glucose levels, they have a significant effect on the blood sugar level. To help control your blood sugar, you may want to learn to calculate the amount of carbohydrates you eat so you can adjust your insulin dose accordingly. It is important to track the amount of carbohydrates in each meal or snack.
The nutritionist can teach you how to measure portions of food and become an educated reader of food labels. It can also teach you how to pay special attention to the volume of content and carbohydrate content.
If you are taking insulin, a nutritionist can teach you how to calculate the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.
Choose your foods
Your dietitian may recommend selecting certain foods to help you plan meals and snacks. You can choose a number of foods from the menus including categories such as carbohydrates, proteins and fats.
The choice of food contains the same amount of carbohydrates, protein, fat and calories – and the same effect on your blood glucose – as a service of all other foods in the same category. For example, the list of starch, fruit and milk contains options ranging from 12 to 15 grams of carbohydrates.
Of blood sugar
Some people with diabetes use the glycemic index to identify foods, especially carbohydrates. This method classifies foods containing carbohydrates based on their effect on blood sugar levels. Talk to your dietitian about whether this method works for you.
When planning meals, consider your size and level of activity. The following list is designed for a person who needs 1200 to 1600 calories a day.
breakfast. Whole wheat bread (one medium size slice) with 2 teaspoons of gels, 1/2 cup of wheat grain with 1 cup of low-fat milk, 1 piece of fruit and coffee
lunch. Beef sandwich grilled on wheat bread with lettuce, low-fat American cheese, tomato, mayonnaise, medium apple and water
Dinner. Salmon, 1 1/2 teaspoon vegetable oil, baked small potatoes, 1/2 cup of carrots, 1/2 cup green beans, medium white dinner rolls, unsweetened iced tea, milk
Snack. 2 1/2 cups popcorn with 1 1/2 teaspoon of ghee
What are the results of the diabetes diet?
Adopting your healthy eating plan is the best way to keep your blood sugar level under control and prevent complications of diabetes. If you need weight loss, you can tailor it to your specific goals.
Regardless of managing your diabetes, the diabetes diet offers other benefits as well. Because the diabetes diet recommends large amounts of fruits, vegetables and fiber, their follow-up is likely to reduce the risk of cardiovascular disease and certain types of cancer. Consumption of low-fat dairy products can also reduce the risk of future bone loss.
Are there any risks?
If you have diabetes, it is important to share with your doctor and dietitian to devise a plan to eat that suits you. Use healthy foods, control portion and schedule to manage blood sugar level. If you move away from your prescribed diet, you will be at risk of fluctuating blood sugar levels and more serious complications.