Diabetes Management | Diabetes Diet | Diabetes Free Forever
Diabetes diet
Eating healthy can help you prevent, control and even reverse diabetes. And with these suggestions, you can still enjoy your meal without feeling hungry or deprived.Cauliflower and cereal. first, you need to change your diabetes diet.
What is the best diabetes diet?
People with diabetes have almost twice the risk of heart disease and are at greater risk of developing mental health disorders such as depression.
But most cases of type 2 diabetes can be preventable and some can be reversed. to control diabetes does not mean living in absence; This means eating a tasty, balanced diet that will boost your energy and improve your mood.
You do not have to give up sweets completely or resign yourself to bad food for a lifetime.
Whether you are trying to prevent or control diabetes, your nutritional requirements are almost the same as all, so no special foods are necessary.
But you need to pay attention to some of your food choices - especially the carbohydrates you eat. the most important thing you can do is to lose a little weight.
Losing just 5% to 10% of your total weight can help you reduce your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthy can also have a profound effect on your mood, energy, and sense of well-being.
Even if you have already developed diabetes, it is not too late to make positive changes. By eating healthy, becoming more physically active and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you can control your health more than you think.
The biggest risk for diabetes: abdominal fat
Overweight or obesity is the biggest risk factor for type 2 diabetes. However, your risk is higher if you carry your weight as opposed to your hips and thighs.
Many parts of the abdominal fat surround the abdominal organs and liver and are closely associated with insulin resistance. If you are then you are at increased risk of getting diabetes:
Women with a waist circumference of 35 inches or more
A person with a waist circumference of 40 inches or more
Calories derived from fructose (soda, energy and sports drinks, coffee drinks, and sugary drinks found in processed foods such as donuts, muffins, cereal, candy, and granola bars) are more likely to add weight around your stomach. Cutting back on sugary foods may mean a slimmer waist as well as a lower risk of diabetes.
Diabetes diet planning
A diabetic diet does not have to be complicated and you do not have to give up all your favorite foods. The first step to making smarter choices is to disentangle the myths about eating to prevent or control diabetes.
Myths and facts about diabetes free
Myth: You should avoid sugar at all costs.
Fact: As long as you plan properly and limit hidden sugars, you can enjoy your favorite treats. As long as it is not a part of a healthy eating plan, sweets should not be off-limits.
Myth: You have to cut the path on cars.
Fact: It is also important to serve the same type of carbohydrate you eat. Focus on whole grain carbs instead of starchy carbs as they are high in fiber and digested slowly, keeping blood sugar levels even higher.
Myth: You will need special diabetic food.
Fact: The principles of healthy eating are the same- whether you are diabetic or not. Expensive diabetic foods generally provide no special benefit.
Myth: High-protein diets are best.
Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, which is a major factor in diabetes.
A healthy diet includes protein, carbohydrates, and fats. Our body needs all three to function properly. The key is a balanced diet.
As with any healthy eating program, a diabetic diet is more about your overall dietary pattern than focusing on specific foods.
eat more
Healthy fats from nuts, olive oil, fish oil, flaxseed, or avocado
Fruits and vegetables - ideally fresh, the more colorful the better; whole fruit instead of juice
High fiber grains and bread made from whole grains
Fish and shellfish, organic chicken or turkey
High-quality protein such as eggs, beans, low-fat dairy, and unripe yogurt
eat less
Trans fats from partially hydrogenated or deep-fried foods
Packaged and fast food, especially sugar, baked goods, sweets, chips, sweets
White bread, sugar grains, refined pasta or rice
Processed meat and red meat
Low-fat products that replace fat-rich sugars such as fat-rich yogurt
Choose high-fiber, slow-release carbs
Carbohydrates have a big effect on your blood sugar levels - more so than fats and proteins - so you should remember about this.
Be smart about sweets
Eating a diabetic diet does not mean completely eliminating sugar, but like most of us, you consume more sugar than you are healthy. If you have diabetes, you can still enjoy your favorite dessert. The key is moderation.
Slowly reduce the sugar in your diet by gradually reducing your cravings for sweets so that your taste buds have time to adjust.
If you want dessert, then have roti (or rice or pasta). Eating sweets in food gives additional carbohydrates, so cut back other carb-heavy foods in the same meal.
Add some healthy fat to your dessert. Fat slows down the digestive process, which means that blood sugar levels do not decrease quickly. That doesn't mean you should reach for donuts, though. Think of healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts.
Eat sweets with food, not as a stand-alone breakfast. When eaten on its own, sweets cause your blood sugar to spike. But if you eat them with other healthy foods as part of your meal, your blood sugar will not rise fast.
When you eat sweets, you actually taste each bite. How many times have you eaten your way through a bag of cookies or a giant piece of cake? Count your enjoyment by eating slowly and paying attention to taste and texture. You'll enjoy it more, plus you'll be less likely to eat more.
Tricks to cut down on sugar
Reduce soft drinks, soda, and juice. For every 12 oz. Serving sugar-sweetened drinks every day you drink increases your risk of diabetes by about 15 percent. Try sparkling water with lemon or lime water instead. Cut into creamers and sweeteners you add to tea and coffee.
Do not replace saturated fat with sugar. Many of us replace saturated fats such as whole milk dairy with refined milk, thinking that we are making a healthier choice. Low fat does not mean healthy when the fat has been added to sugar.
Eat sweet food yourself. For example, buy unsweetened iced tea, plain yogurt, or uncooked oatmeal, and add sweetener (or fruit) yourself. You would probably add a lot less sugar than the manufacturer.
Check the label and select low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of grains and sugary drinks.
Avoid processed or canned foods such as canned soups, frozen dinners, or low-fat foods that often contain hidden sugar. Prepare more food at home.
Reduce the amount of sugar in the dishes to sugar. You can enhance the sweetness with mint, cinnamon, nutmeg, or vanilla extracts instead of sugar.
Find healthy ways to satisfy your sweet tooth. Instead of ice cream, combine frozen bananas for a creamy, frozen treat. Or take a small portion of dark chocolate instead of a milk chocolate bar.
Start with half of the dessert you usually eat and replace the other half with the fruit.
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