The diabetes diet simply boils down to a healthy eating plan that will help you control your blood sugar. We will give you the right help to get started, from meal planning to carbohydrate counting.
A diet for diabetes simply means eating healthy foods in moderate amounts and adhering to a fixed meal schedule.
A specific diabetes diet is a healthy eating plan that is rich in natural nutrients and low in fat and calories. One of the main elements of this diet is the intake of fruits, vegetables and whole grains. In fact, the diabetes diet is the best dietary plan for most people.
Why do you need to make a plan for a healthy diet
If you have diabetes or prediabetes, your doctor will often recommend that you see a nutritionist to help you develop a healthy eating pattern plan. The plan helps you control your blood sugar (glucose), control your weight and control risk factors for heart disease, such as high blood pressure and high blood lipids.
When you overeat calories and fat, your body creates a state of unpleasant spikes in blood glucose. If you don't get your glucose checked regularly, this can lead to serious problems, such as high blood glucose (hyperglycemia) and if this continues to rise, it can lead to long-term complications, including nerve, liver and heart atrophy.
You can help keep your blood glucose levels in a safe range by making healthy food choices and monitoring your eating habits.
For most people with Type II diabetes, weight loss can make it easier to control blood glucose and provide a host of other health benefits. If you need to lose weight, following a diabetes diet provides a structured and nutritious way for you to reach your goal safely.
What does the diet for diabetes involve
The diet for diabetes mellitus is based on eating three meals at regular times during the day. This system helps the body to make better use of the insulin that it secretes or obtains through the absorption of the drug.
A registered dietitian can help you design a diet based on your health goals, desires, and lifestyle. The nutritionist can also discuss with you how to improve your eating habits, such as choosing portion sizes that match your needs and based on your size and activity level.
Recommended foods
Make the calorie count with these nutritious foods. Choose healthy carbohydrates, foods rich in fiber, fish, and "good"fats.
Healthy carbohydrates
During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into glucose in the blood. Focus on healthy carbohydrates, such as:
* Fruit
* 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 that contain added fats, sugars, and sodium.
Foods rich in fiber
Dietary fiber includes all parts of plant food that the body cannot digest or absorb. Fiber eases the way your body digests and helps control blood sugar levels. Foods rich in fiber include:
* Vegetables
* Fruit
* Nuts;
* Legumes such as beans and peas
*Whole grains
*Healthy fish that are good for the heart
Eat healthy fish that is good for the heart 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 that contain high levels of mercury, such as king mackerel.
"Good" fats
Foods that contain monounsaturated and polyunsaturated fats can help lower blood cholesterol levels. They include:
* Avocado
* Nuts;
* Olive, canola and peanut oils
But do not overdo it with their intake, as all fats are high in calories.
Foods that should be avoided
Diabetes mellitus increases the risk of heart disease and stroke by accelerating the growth of clogged and hardened arteries. Foods that contain the following can harm your goal of a heart-healthy diet.
Saturated fats. Avoid fatty milk derivatives and animal proteins, such as butter, beef, sausages, sausage, bacon. Also reduce your intake of coconut and palm seed oils.
Trans fats.trans fats. Avoid trans fats found in ready-made snacks, baked goods, butter, margarine.
Cholesterol. Sources of cholesterol include fatty milk derivatives, animal proteins, egg yolks, liver and other meats. Do not take more than 200 mg of cholesterol per day.
Sodium. Do not take more than 2300 mg of sodium per day. Your doctor may suggest eating less if you have high blood pressure.
Conclusion drawing up a plan
You can use a few different ways to create a diabetes diet; to help you keep your blood sugar level within the normal range. With the help of a nutritionist, you may find that one or a combination of the following methods is a successful method for you:
Method of the dish
The American Diabetes Association offers a simple way to plan meals. In essence, it focuses on eating more vegetables. Follow these steps when preparing your dish:
Fill half of your plate with non-starchy vegetables such as spinach, carrots and tomatoes
Fill a quarter of your plate with protein such as tuna, lean meat or chicken.
Fill the last quarter of the plate with one of the whole grain nutrients or one of the starchy vegetables such as green peas.
And you should introduce "useful" fats such as nuts or avocados in small quantities.
Add a serving of fruit, dairy products, tea or coffee without sweetening.
Counting carbohydrates؛
Because carbohydrates break down into glucose, it has a huge impact on blood glucose levels Blood glucose levels to help control the level of sugar in the blood you may need to learn how to calculate the amount of carbohydrates you eat so that you can adjust the dose of insulin according to it. It is necessary to track and calculate the amount of carbohydrates in each meal or snack.
A nutritionist can introduce you to the method of calculating portions of food and how to read food labels in an educated way. He can also: teach you how to pay special attention to the size of food servings and carbohydrate content.
If you are taking insulin, a dietitian can teach you how to calculate the amount of carbohydrates in each meal or snack and adjust the insulin dose accordingly.
Choose your foods
Dietitians may recommend that you choose specific foods that will help you plan your meals and snacks you can choose a number of foods from lists that include categories such as carbohydrates, proteins and fats.
One serving of food in each category is known as" cucumber " one serving of food contains the same amount of carbohydrates, protein, fat and calories - as well as the same effect on your blood glucose - as a serving of all other foods in the same category. For example, the menu of starch, fruits and milk includes options ranging from 12 to 15 grams of carbohydrates.
Glycemic index
Some people with diabetes use the glycemic index to choose foods, especially carbohydrates. This method classifies carbohydrate-containing foods based on their effect on blood sugar levels. Talk with a dietitian about whether this method may suit you or not.
Sample food menu
When planning meals, take into account the volume and level of activity. The following menu is designed for a person who needs 1,200 to 1,600 calories per day.
Breakfast. Whole wheat bread (1 medium slice) with two teaspoons of jelly, 1/2 cup of grated wheat cereal with a glass of 1 percent low-fat milk, a piece of fruit and coffee
Lunch. Roast beef sandwich on wheat bread with lettuce, low-fat American cheese, tomato and mayonnaise, a medium apple, water
Dinner. Salmon, one and a half teaspoons of vegetable oil, small baked potatoes, 1/2 cup carrots, 1/2 cup green beans, medium white dinner roll, unsweetened iced tea, milk
A light snack. Two and a half cups of popcorn with one and a half teaspoons of margarine
What are the results of following a diabetes diet
Adhering to a healthy diet plan is the best way to keep your blood glucose level under control and prevent complications due to diabetes. And if you need to lose weight, you can adjust this diet to suit your specific goals.
Besides diabetes control, the diabetes diet provides other features as well. Since the Diabetes Diet recommends a high intake of fruits, vegetables and fiber, its use is likely to reduce the risk of developing cardiovascular diseases and certain types of cancer. Eating low-fat dairy products may also reduce your risk of having low bone mass in the future.
Are there any risks
If you have diabetes, it is essential that you collaborate with your doctor and a dietitian to develop a nutritional plan adapted to your condition. You should also eat healthy foods, adjust and regulate your rations to control your blood glucose levels. Failure to adhere to the prescribed diet puts you at risk of fluctuating blood sugar levels and other more serious complications.