Diabetes Diet: Follow a Healthy Eating Plan
What is involved in the diabetes diet?
The diabetes diet is based on eating three meals at regular times during the day. This improves the body's use of the insulin it produces or improves the absorption of the drug.
A licensed dietitian can help you design a diet based on your health goals, desires, and lifestyle. The dietitian can also discuss with you how to improve eating habits, for example choosing portion sizes that suit your needs based on your size and activity level.
Recommended foods
Increase your calorie count with these nutritious foods. Choose healthy carbohydrates, high-fiber foods, fish, and "good" fats.
1. Healthy carbohydrates
Focus on healthy carbohydrates, such as sugars (simple carbohydrates) and starches (complex carbohydrates) because they make glucose in the blood.
- the fruit
- Vegetables
- Whole grains
- Legumes are like 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.
2. Fiber-rich foods
Dietary fiber includes all parts of plant foods that the body cannot digest or absorb. Fiber slows down the way your body digests and helps control blood sugar levels. Food rich in fiber include:
- Vegetables
- the fruit
- Nuts
- Legumes are like beans and peas
- Whole grains
3. Heart-healthy fish
Eat heart-healthy fish at least twice a week. Avoid fried fish and fish that contain high levels of mercury, such as king mackerel.
4. "Good" fats
Foods containing monounsaturated and polyunsaturated fats can help lower cholesterol levels. It includes:
- Avocado
- Nuts
- Olive, canola, and peanut oils
- But do not overdo it; As all fats are rich in calories.
Foods to avoid
Diabetes increases the risk of heart disease and stroke by accelerating the growth of blocked and hardened arteries. Foods that contain the following can harm your goal of a heart-healthy diet.
1. Saturated fat:
Avoid fatty dairy products and animal proteins, such as butter, beef, sausage, sausage, and bacon. Also, limit coconut and palm kernel oils.
2. Trans fats:
Avoid trans fats, found in ready-to-eat snacks, baked goods, butter, and margarine.
3. Cholesterol:
Sources of cholesterol include fatty dairy products, animal proteins, egg yolks, liver, and other meats. Have no more than 200 mg of cholesterol a day.
4. Sodium:
Eat no more than 2,300 mg of sodium a day. Your doctor might suggest that you eat less if you have high blood pressure.
Sample menu
When planning meals, take into account size and activity level. The following menu is designed for someone who needs 1,200 to 1,600 calories per day.
the breakfast:
Whole-wheat bread (1 medium slice) with 2 teaspoons of jelly, 1/2 cup of grated wheat grains, 1 cup of 1 percent low-fat milk, a piece of fruit, and coffee
during lunch:
Roast beef sandwich on wheat bread with lettuce, low-fat American cheese, tomatoes and mayonnaise, a medium apple, and water
the Dinner:
Salmon, 12 teaspoons vegetable oil, small baked potato, 1/2 cup carrots, 1/2 cup green beans, medium white dinner roll, unsweetened iced tea, milk.
Snack:
Two and a half cups of popcorn with a teaspoon and a half of ghee
What are the results of following a diabetes diet?
Adhering to a healthy eating plan is the best way to keep blood glucose levels under control and prevent complications from diabetes. And if you need to lose weight, you can adjust this diet to suit your specific goals.
Besides managing diabetes, a diabetes diet offers other benefits as well. Because the diabetes diet recommends eating large amounts of fruits, vegetables, and fiber, using it has the potential to reduce the risk of cardiovascular disease and certain types of cancer. Also, eating low-fat dairy products may reduce your risk of low bone mass in the future.
Are there any risks?
If you have diabetes, it is important that you engage your doctor and dietitian in developing an eating plan that suits your condition. You should eat healthy foods, and adjust and schedule portions in order to control your blood glucose levels. If you don't stick to the prescribed diet, you run the risk of fluctuating blood sugar levels and more serious complications.