Diabetes Diet plan
Your diabetes diet is simply a healthy eating plan that will help you control your glucose. Here are some tips to start your diet, from a meal plan, interchangeable lists and even count carbohydrates.
The diet for diabetes involves eating the healthiest foods in moderate amounts and meeting the usual meal times.
The diet for diabetes is a healthy eating plan with high nutrient content by nature, and low fat and calorie content. The key elements are fruits, vegetables, and whole grains. In fact, the diet for diabetes is the best eating plan for almost everyone.
If you have diabetes or prediabetes, your doctor may recommend you consult a dietitian to help you develop a healthy eating plan. The plan helps you control your blood sugar (glucose), your weight, and risk factors for heart disease, such as high blood pressure and high blood fats.
When you consume excess calories and fats, your body responds by generating an unwanted increase in blood glucose. If the blood glucose level is not controlled, it can cause serious problems, such as a dangerously high blood glucose level (hyperglycemia) and long-term complications, such as damage to the nerves, kidneys, and heart.
You can help keep your blood glucose level within safe limits by choosing healthy foods and controlling your eating habits.
For most people with type 2 diabetes, losing weight can also facilitate blood glucose control and, in addition, offer other health benefits. If you need to lose weight, a diet for diabetes offers a nutritious and well-organized way to achieve that goal safely.
Details of the diabetes diet
A diet for diabetes is based on three meals a day at regular times. This helps your body make better use of the insulin it produces or recovers from a medication.
A registered nutrition specialist can help you put together a diet according to your health goals, tastes and lifestyle. This professional can talk with you about how you can improve your eating habits, for example, by choosing portion sizes that suit your size and activity level needs.
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Diabetes Diet Plan
Recommended foods for diabetes diet plan
Make calories worth with these nutritious foods:
- Healthy carbohydrates During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) are converted into glucose in the blood. Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas, and lentils) and low-fat dairy products.
- Foods with high fiber content. Dietary fiber includes all parts of plants that your body can not digest or absorb as food. Fiber regulates the digestion of the body and helps control blood sugar levels. High-fiber foods include vegetables, fruits, nuts, legumes (beans, peas, lentils), whole wheat flour, and bran.
- Healthy fish for the heart. Eat healthy fish for the heart at least twice a week. Fish can be a good alternative to high-fat meats. For example, cod, tuna and halibut have less total fat, saturated fat and cholesterol than red meat and poultry. Fish such as salmon, mackerel, tuna, sardines and anjova are high in omega-3 fatty acids, which improve heart health by reducing blood fats, known as triglycerides.
Avoid eating fried fish and fish with high levels of mercury, such as pangasius, swordfish and king mackerel.
- Good fats Foods that contain monounsaturated and polyunsaturated fats can help reduce cholesterol levels. These include avocados, almonds, walnuts, olives and canola, olive and peanut oils. But do not overdo it, since all fats are high in calories.
what foods to avoid with diabetes Diet plan
Diabetes increases the risk of heart disease and stroke because it accelerates the blockage and hardening of the arteries. Foods that contain the following elements can be an obstacle to your goal of following a heart-healthy diet.
- Saturated fats. High-fat dairy products and animal proteins, such as beef, hot dogs, sausage and bacon, contain saturated fats.
- Trans fat. These types of fats are found in processed snacks, baked goods, shortening and stick margarine. Avoid consuming them.
- Cholesterol sources include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Try not to consume more than 200 milligrams (mg) of cholesterol per day.
- Try to consume less than 2300 mg of sodium per day. However, if you also have hypertension, you should try to consume less than 1500 mg of sodium per day.
How to gather everything in one place: create a diabetes diet plan
There are some different approaches in order to create a diet for diabetes that will help you keep your blood glucose level within normal limits. With the help of a dietitian, it is possible that one of the following methods, or a combination of them, may be useful for you:
- The method of the dish. The American Diabetes Association offers a simple seven-step method for preparing meals. It focuses basically on eating more vegetables. When preparing your dish, fill half of it with non-starchy vegetables, such as spinach, carrots, and tomatoes. Fill a quarter of the dish with protein, such as tuna or lean pork. Fill the last free room of the dish with a portion of food based on whole grains or starch. Add a serving of fruit or a dairy product and a glass of water or a cup of unsweetened tea or coffee.
- Carbohydrate count. Because carbohydrates are converted to glucose, they have a strong impact on the blood glucose level. To control your blood sugar, consume approximately the same amount of carbohydrates every day, at regular intervals, especially if you take insulin or another diabetes medication.
A dietitian can teach you how to measure your portions of meals and become a good reader of nutritional information that pays special attention to portion sizes and carbohydrate content. If you use insulin, the specialist can help you count the amount of carbohydrate for each meal or snack and adjust your insulin dose accordingly.
- The system of exchange lists. A dietitian can recommend making meal exchange lists to help you plan your meals and snacks. Lists are organized by categories, such as carbohydrates, protein sources, and fats.
A portion in a category is a "choice". A choice of foods has approximately the same amount of carbohydrates, proteins, fat and calories, as well as the same effect on the blood glucose level, as a portion of each of the other foods in that same category. So, for example, you could choose to eat half of a large ear of corn or 1/3 cup of cooked pasta for one of the starchy choices.
- Glycemic index. Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. This method classifies foods that contain carbohydrates according to their effect on blood glucose levels. Check with your dietitian if this method could be effective for you.