Diabetes affects the body in many different ways, and can even be deadly, but your dietary choices can also have a large impact on how much this condition affects you. A diabetic diet containing grains, proteins, fruits, vegetables, fats, and dairy is your best bet if you want to live a normal life with diabetes.
What is Diabetes?
Diabetes has been called a modern-day pandemic by some, and more than 350 million people around the world are affected by it. Diabetes comes in two primary forms, Type I and Type II, as well as gestational diabetes, which is limited to pregnant women. These two forms of diabetes refer to the deficiency that your body has related to insulin production and glucose balance. When we consume carbohydrates that break down into simple sugars, our blood sugar rises. Insulin is responsible for transporting this glucose to the body’s cells, where it can be used for energy production. Now, in the case of diabetics, either the body is unable to make enough insulin or is unable to use the insulin that it produces. This can be very dangerous.
Since diabetes is a condition that is primarily affected by the diet, and your sugar intake, the food you eat is clearly very important. As mentioned above, there are a number of food types that are good for diabetics, as well as many items that people should avoid, or moderate. Now, let’s get right into it, explaining the proper dietary outline for someone suffering from diabetes, which is also good as a preventative measure for those who are at high risk.
Diabetic Diet
A diabetic diet should contain food items that are low in sugar and high on proteins, like millets, rye, white bread, poultry, fish, fruits, and vegetables like broccoli.
Starches and Grains
Obviously, the most relevant dietary item for a diabetic patient is carbohydrates. Many people develop diabetes because of their unchecked consumption of these foods. Starches come in many forms, including bread, rice, potatoes, and pasta, among many other types of grains, such as millet, sorghum, and rye. Some of the worst choices in this area are breakfast cereals and white bread, as these are basic processed foods made of refined white flour.
The carbs in these food items break down into simple sugars, often overloading your pancreas’ ability to produce enough insulin to keep up with the supply. The other problem is that plain starches are often additionally sweetened with sugar (e.g., cakes, desserts, pastries), which just compounds the problem. Creating a diabetic diet means making personal sacrifices, but realizing that it is worth it in the long run.
If you are a diabetic, regulating your intake of sugar and carbohydrates is of the utmost importance. Starches with more complex sugars, such as sweet potatoes, whole grains, wild rice, and quinoa are the wisest choices when it comes to carbs, but even then, they should be eaten in strict moderation, in accordance with the type and severity of your diabetes. These “better” starches also have more mineral concentrations and fiber, making them beneficial for overall health and blood sugar regulation if you add them to your diabetic diet.
Protein
In terms of protein, if you’re going to access it through meat, stick to poultry and fish. These protein sources contain higher levels of omega-3 fatty acids and tend to be lean, as compared to red meat. Choosing processed meats can increase your cholesterol levels and increase your blood pressure. These are two of the main precursors to diabetes and can be very dangerous in conjunction with the condition.
If you’re seeking protein as a vegetarian, you are immediately at lower risk for diabetes, and you also have a wealth of options, including beans, nuts, and seeds to access protein. You should moderate that intake, however, as some of those foods can be high in calories, and as a diabetic, you want to avoid obesity at all costs.
Fruit
Diabetic patients should definitely include fruit and natural fruit juices in their diet. This not only provides a wealth of vitamins, minerals, and antioxidants but also a good source of carbohydrates that aren’t high in simple sugars. Fruits can improve your immune system, and the fiber they contain can optimize your blood sugar levels and decrease your risk of cardiovascular issues. Fruit juices that are artificially sweetened, such as canned syrup or fruit concentrate, do not provide nearly as many nutrients, and far more sugar, so avoid these whenever possible when planning your diabetic diet.
Vegetables
Even in the world of vegetables, some are better than others when it comes to diabetes. Leafy greens like spinach and kale, as well as broccoli, carrots, and cauliflower, are all healthy options, as they provide a significant amount of dietary fiber and minerals, but have low levels of calories and more complex carbohydrates. Some vegetables are more starchy, which translates to higher levels of simple sugars, so it is best to eat corn and mashed potatoes in moderation, if you are at high risk of diabetes.
Fat
Obesity is one of the most commonly linked conditions to diabetes, so manipulating your fat intake is extremely important. Many of the most fattening things (junk food, snacks, sweets) are also high in carbs and sugar, so as you are gaining weight, you are also putting more strain on your body to regulate blood sugar levels. Saturated fats and trans fats should always be avoided, as they contribute to high cholesterol and increase the dangers to diabetic patients. Some fats, however, are important for your body, such as monounsaturated fats and omega-3 fatty acids. Foods containing these fats, like pecans, walnuts, salmon, tuna olive oil, avocados and sunflower oil, can all be safely added to your diabetic diet to reduce inflammation and prevent the accumulation of cholesterol.
Dairy
Dairy products come in a variety of levels, namely based on the fat content that is included. Full-fat milk, yogurt and cheese can contribute to obesity and poor cholesterol balance, which should be avoided by someone suffering from diabetes. Low-fat dairy options are readily accessible and will do a lot more good for you in the long run. Greek/Strained yogurt may be one of the best options for dairy intake, as it is very low in calories and saturated fats.
Recommended Foods
Recommended Foods
Some of the best foods for diabetes include salmon, green tea, whole-grain foods, garlic, yogurt, lean meats, broccoli, flaxseed, and apples.
Whole-grain Foods
As opposed to normal white flour-based foods, whole-grain foods are an excellent source of dietary fiber, which can regulate the release of insulin and glucose, spreading it out over a longer period, which prevents those dangerous spikes and drops. Whole-grain foods are also excellent ways to prevent diabetes in the first place!
Lean Meats
Lean meats like poultry and fish have significantly less fat than red meat, so if you want to lower your overall fat levels, which is a contributing and complicating factor for diabetes, switch from steak to turkey, or add tuna and halibut for an even healthier boost to your body.
Broccoli
Low in carbs and calories, but high in minerals and key antioxidants, broccoli is known to control blood sugar levels and protect the cardiovascular system. Since diabetes is so closely tied to heart health, protecting your cardiovascular system often means preventing or managing diabetes.
Garlic
The active ingredients in garlic are known to counter many of the conditions that lead to metabolic syndrome, which includes diabetes. Garlic can lower blood pressure, reduce overall lipid levels and prevent deposition of plaque in the arteries and blood vessels, all of which can keep blood sugar in check.
Salmon
Few things are better in a diabetic diet than salmon, as it can lower “bad” cholesterol levels and elevate “good” cholesterol levels, thus preventing one of the many complicating factors for diabetic patients.
Apples
Studies have shown that specific fruits, such as apples and blueberries, can actively prevent the development of Type 2 diabetes, and can help diabetics manage their blood sugar levels effectively.
Power Foods for Diabetes
When it comes to a diabetic diet, there are certain power foods that should be a part of your daily intake, such as legumes, nuts, vinegar, spinach, citrus fruit, cacao and soy-based foods.
Nuts
These common foods are low in sugar, high in fiber and rich in certain antioxidants that can lower overall cholesterol levels and keep your blood sugar in check.
Legumes
Beans are some of the densest sources of fiber you can eat, and studies have linked them to measurably lower blood sugar and cholesterol levels.
Vinegar
Following a meal, vinegar can have a suppressive effect on blood sugar, slowing the digestion of simple carbohydrates, preventing large spikes in glucose, allowing insulin to work more effectively.
Spinach
Cruciferous vegetables like spinach and collard greens can help suppress blood sugar levels, as they are extremely low in calories and carbohydrates, but rich in minerals and other key antioxidants.
Citrus Fruit
Some fruits are very high in sugar, but citrus fruits also tend to be high in vitamin C, vitamin A and other antioxidants, as well as fiber, which can control your blood sugar levels.
Soy
Soy-based foods are an ideal way to replace a high-fat protein source in your diabetic diet, while also delivering a wide range of nutrients and dietary fiber, which will control your glucose levels.
Foods that Control Blood Sugar
Controlling blood sugar levels is critical on a diabetic diet, and this is possible by including foods like cinnamon, kale, avocado, sour cherries, eggs, and coffee.
Cinnamon
Certain studies have found that regular consumption of cinnamon can dramatically lower blood sugar and cholesterol levels, making it the perfect addition to a diabetic diet.
Eggs
Eggs have a glycemic index of 0, which means it has very little effect on blood sugar. That being said, there is cholesterol in eggs, so only eat these in moderation on a diabetic diet.
Avocado
This delicious fruit is very high in monounsaturated fats, and are known to reduce insulin sensitivity, helping Type 2 diabetic patients function more normally.
Sour Cherries
Unlike traditional cherries, sour cherries are high in bioflavonoids and anthocyanins, both of which can improve metabolic activity and suppress blood sugar.
Foods to Avoid
If you are following a strict diabetic diet, you should definitely avoid foods that include saturated fats, cholesterol, sodium and trans fats. All of these foods can lead to clogged arteries and poor cardiovascular health, as well as obesity and excess cholesterol in the body. Diabetes, particularly Type 2, is closely tied to being overweight, with high blood pressure and cholesterol levels. These foods don’t need to be completely avoided, but they should only be consumed in strict moderation. Also, avoid foods that may raise blood sugar levels.
Foods that Raise Blood Sugar Levels
Certain foods can rapidly raise your blood sugar levels and should be avoided on a diabetic diet, including white bread, fast food, red meat, whole milk, soda, white rice, and fruits.
White Bread
Arguably the simplest carbohydrate, there is very little nutritional value, but the carbohydrate breaks down very easily and increases blood sugar rapidly.
Whole Milk
This type of milk is high in saturated fats, which can increase insulin sensitivity and boost cholesterol levels, two things you definitely want to avoid on a diabetic diet.
Red Meat
Bacon may be one of your favorite foods, but red meat is extremely high in saturated fats, which can lead to clogged arteries and cardiovascular problems, as well as increasing insulin sensitivity.
Fast Food
Convenience can kill, in the case of fast food, as these burgers and fries are very high in saturated fat and sodium, as well as calories, compromising your dietary goals and causing huge spikes in your blood sugar.
Soda
Sugar-rich beverages like soda and other fizzy drinks, as well as alcohol, can lead to rapid spikes in blood sugar and fat deposition. People who drink soda regularly are 25% more likely to develop diabetes or have complications in their diabetic diet.
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Sylvia Senkoro
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0754031039/ 0655568468
sylsenkoro@gmail.com
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