21/06/2022
The perfect diet for diabetes
One of the easiest way to reduce your blood sugar is to focus on your diet .
Many people think diabetes is only as a result of sugar intake which is not totally true , your dieting i.e, your food intake has a lot to do with your blood sugar.
About 6 months ago, I decided to nosedive into the topic after seeing the alarming increasing rate of diabetes in Nigeria and this post is a summary of what you should know about your diet if you plan to lower your blood sugar.
Anyone who plans to have a reduced blood sugar level must have a "Diabetes Diet"
A diabetes diet is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories.
A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes.
The plan helps you control your blood sugar, manage your weight and control heart disease risk factors, such as high blood pressure and high blood fats.
For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely.
A diabetes diet is based on eating three meals a day at regular times. This helps you better use the insulin that your body produces or gets through a medication.
Make your calories count with these nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish and "good" fats.
1. Healthy carbohydrates
During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on healthy carbohydrates, such as:
Fruits
Vegetables
Whole grains
Legumes, such as beans and peas
Low-fat dairy products, such as milk and cheese
Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.
2. Fiber-rich foods
Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include:
Vegetables
Fruits
Nuts
Legumes, such as beans and peas
Whole grains
3. Heart-healthy fish
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 fried fish and fish with high levels of mercury, such as king mackerel.
4. Good fats
Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:
Avocados
Nuts
Canola, olive and peanut oils
But don't overdo it, as all fats are high in calories.
The perfect diabetes meal plan should contain food from all of the above food classes .
Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.
1. Saturated fats. Avoid high-fat dairy products and animal proteins such as butter, beef, hot dogs, sausage and bacon. Also limit coconut and palm kernel oils.
2. Trans fats. Avoid trans fats found in processed snacks, baked goods, shortening and stick margarines.
3. Cholesterol. Cholesterol sources include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.
4. Sodium. Aim for less than 2,300 mg of sodium a day. Your doctor may suggest you aim for even less if you have high blood pressure.
The importance of a diabetes diet cannot be over emphasized.
If you read this article to the end , I have a gift for you, a free meal plan that contains food you can eat everyday to help you lower your blood sugar level .
Click the link below to get your free copy
