diabetes is the result of an imbalance in your body’s production of insulin, a hormone that helps to control and regulate blood sugar by breaking down carbohydrate food. Diabetic people need to know how to take care of themselves to prevent complications related to this disease.
When it comes to healthy eating habits, you must find out what foods have high glycemic index (GI) values so that you can include these foods as your main source of nutrition. This means that you should also include vegetables and fruits that are low in GI value in your diet plan. You must also ensure that you consume fewer fats and carbohydrates to avoid side effects that may cause harm to your health. These are just some general tips for living a healthier life.
How much protein do you need every day? Find Out Here!
People with diabetes should eat at least 20 to 25 grams per meal; however, in case you cannot take adequate amounts of nutrients it means that your body will not produce enough insulin. Therefore, you should eat more protein. Protein does not increase your glucose but improves your metabolism because it increases your muscle mass. So when you eat a lot of proteins, your body converts them into glycogen instead of glucose which prevents you from developing type 2 diabetes.
Choose good sources of protein
As mentioned above, protein is essential for diabetics to provide necessary amino acids to maintain their bodies. But some proteins can cause adverse effects on your health. If you want to go for good options that do not cause unwanted side effects then consider eating meat (beef or lamb), eggs (including egg whites) or seafood like salmon. Fish contains omega-3 fatty acids that help to reduce inflammation in the body. Vitamin B12 that is found in animal-based products such as poultry and dairy products will also improve your concentration levels and boost energy levels.
Choose fresh, unprocessed foods
It may seem obvious but a balanced diet includes many types of foods and a few processed items too. The main problem associated with processed foods is their high level of sodium which does not make up for any nutrients in them. People who eat processed food often have poor control over their own weight and suffer from excess weight gain due to increased intake of calories. In addition, they tend to consume higher quantities of refined sugars which increase their risk of diabetes and heart problems. Therefore, one must include healthy alternatives to packaged foods in his diet plan. Processed meals often contain artificial sweeteners, colors, oils and other chemicals that alter the taste of the food. It would be best to choose whole food items which are made from only natural ingredients. Whole foods are usually cheaper, healthier and taste better than processed foods.
Limit sugary beverages
Sugar is very addictive and causes an increase in blood sugar levels in the body. Sugar is often hidden behind different names used to represent it, including table sugar, honey, syrups, fruit juice and sweet water. All such beverages provide a large amount of sugar and other bad ingredients. They are known for creating obesity, which is a major factor to develop type 2 diabetes. Furthermore, the consumption of these beverages is linked with several negative consequences like tooth decay, kidney damage etc. Hence, limit the quantity of alcohol as well as soft drinks that contain artificial sweeteners.
Exercise regularly
Diabetes can lead to numerous complications and if left unchecked can be fatal. Exercising regularly is important so that you can continue your normal daily routine. Exercise is known to protect against heart diseases, helps to lose body fat and boosts your immune system. Being active also protects against obesity, hypertension, depression, Alzheimer’s disease, joint pain, arthritis, dementia and certain cancers. According to research, exercising less than three hours daily leads to greater risks of diabetes which can affect both adults and children. A person will most likely become obese if he/she exercises for two to three hours of the day. Thus, people with diabetes must exercise regularly so that they can keep regular check-ups on the condition of the blood sugar and check its level and manage it accordingly. Otherwise, diabetes could progress and eventually lead to death.
Eat healthy with little sugar
Diabetes affects sugar intake which makes it difficult to eat healthy foods. There are natural ways to reduce sugar in your diet and include fruit juices, yogurt and smoothies in your daily diet plan. On the other hand, it is advisable to try cooking various tasty dishes without adding sugar. Also, in addition to consuming a balanced diet, it is necessary to replace foods with low GI values with healthy ones. Eating healthy helps to reduce the risk of acquiring diabetes and prevent complications that could arise due to unhealthy lifestyles.
Choose nutritious snacks
Foods rich in fiber are the best choices for diabetics. Fiber helps to increase water content in the digestive tract and regulates sugar levels in the bloodstream. Foods rich in fiber include rice, peas, beans, oats, apples, carrots, prunes and oranges. Consuming these foods regularly helps to lower blood sugar levels. However, if you follow the same procedure every time, you’ll end up with poor control over your appetite. Instead, opt for salads and soups to maintain your hunger control. Other choices include millets, nuts, seeds, leafy greens, avocados, walnuts, cashews, almonds etc.
Consume fresh vegetables
Vegetables are the best source of antioxidants to reduce oxidative stress in the body which is associated with diabetes. Try eating vegetables like spinach, kale, cabbage, pumpkin, broccoli, Brussels sprouts, cucumbers and tomatoes. Vegetables help to reduce cholesterol and triglyceride levels. Leafy green vegetables, like lettuce and rocket greens, are known to be great for reducing inflammation in the body. Some vegetables include tomato and cucumber, while others include celery, basil, chard, dandelion and parsley.
Choose quality products
Make sure that the products you consume are free of impurities. Examples of these are pesticides, additives, preservatives, hydrogenated oils, artificial colorants, irradiation etc. Such products may affect our immunity or cause additional medical conditions. Avoid junk food as much as possible and opt for healthy ingredients. Opt for canned, dried or frozen foods which have no added sugar. Choose cereals and other baked goods that are not enriched with sugars. When purchasing packaged foods, check whether they have been preservative-free. Refrigerate food properly so that it stays fresh for longer periods. Moreover, buy local products for better availability at home.
Eat healthy at home by choosing cooked foods
To stay healthy and prevent diseases associated with diabetes, it is necessary to consume food prepared outside the house. Freshly prepared foods have higher nutritional value than those that have gone through excessive processing and chemical modification. Cooking makes them healthier and helps to retain nutrients for longer periods. While making this choice, always select food that has a long shelf life and one that is free from harmful substances. Avoid high temperatures and reheat food only once or twice the amount required. Never use microwave oven which damages the structure of the food and destroys its nutritional value. Before preparing these foods, thoroughly rinse them to remove all harmful substances. Only refrigerate or freeze them so that they remain fresh for a longer period.
Eat plenty of fibers
Fiber is packed with vitamins and minerals that help to prevent degenerative diseases associated with diabetes. Regularly consumed food without a great amount of fiber will give rise to metabolic syndrome and other cardiovascular problems. Foods rich in fiber include whole grains, potatoes, peas, flax seeds, soybeans, black beans, chickpeas, onions, brussels sprouts, corn, bananas, citrus fruits and pears.
Drink fruit juices and water
Drinking plenty of fluids is a great way to keep yourself hydrated and control your blood sugars. Water provides the ideal electrolyte balance needed by cells to function efficiently. By drinking plain water, you can easily get rid of the extra sodium and potassium that you need to process the fruits and vegetables. Drinking freshly squeezed juice to quench thirst is a simple solution to avoid the risk of dehydration. Juice is also beneficial for controlling a high sugar load and maintaining a positive attitude towards your medication.
Maintain a healthy weight
Some lifestyle changes can be quite helpful in terms of preventing type 2 diabetes. Losing weight and staying physically fit can protect you from becoming overweight and obese which is another big obstacle to managing type 2 diabetes. A person requires around 70 – 150 kilos to weigh around 83 – 115 kg. A person who weighs around 83 – 115 kilograms will require around 15-20kg for daily medication. Weight loss requires effort, discipline and commitment which include physical activities like exercises, yoga, swimming, aerobics etc.
Eat foods recommended by doctors
It is advisable for diabetics to maintain a healthy weight and consume the right amount of calories. This way, you can avoid type 2 diabetes. Following doctor’s recommendation can help to maintain your overall wellness. Food should consist of mostly fresh veggies, fruits, and lean meats to keep your blood sugar control in tune. Although, don’t forget to add vegetables and nuts to keep your weight under control. Fruits are excellent sources of fiber, vitamin C and minerals which do not increase the total number of calories in the body. Nuts provide the following nutrients: fiber, calcium, magnesium, vitamins A and D and potassium which help to promote bone development and blood sugar regulation.
Know your type
Diabetes is mainly caused by having inadequate insulin which leads to the destruction of cells and tissues in the body. Type 1 diabetes occurs when insulin is not produced in sufficient quantity while type 2 diabetes is also referred to as gestational diabetes, where diabetes develops shortly after giving birth. Doctors recommend that a patient follows a diet prescribed by the physician. Keeping track of what is good for you will help you choose meals that meet the requirements
