Diabetes Diet

Prevent, manage and reverse diabetes with healthy eating tips

People with diabetes have a nearly doubled risk of heart disease and a greater risk of developing mental health disorders such as depression. However, most of type 2 diabetes can be prevented and some can be reversed. Taking steps to prevent or control diabetes does not mean deprived life. It also means eating a delicious balanced diet that will improve your energy and improve your mood. You don't have to give up the sweets completely and you can eat monotonous food for the rest of your life. With these tips, you can have fun without eating hungry or lacking food.

What is the best diet for diabetes?

Whether you are trying to prevent or control diabetes, your nutritional needs are almost the same as everyone else, so no special food is needed. But you need to pay attention to your food choices-especially the carbohydrates you eat. The Mediterranean or other heart-healthy diet can help, but the most important thing is to lose weight.

Losing 5-10% of your total weight will help lower blood sugar, blood pressure and cholesterol levels. Weight loss and a healthy diet can also have a significant impact on your mood, energy and sense of well-being. I already have diabetes, but it is not too late to bring positive changes. You can reduce symptoms or reverse diabetes through healthier eating, physical activity, and weight loss. The bottom line is that you have better control over your health than you can think of.

The biggest risk for diabetes: belly fat

Overweight or obesity is the biggest risk factor for type 2 diabetes. However, if you tend to wrap your abdomen, not your hips and thighs, the risk is greater. Many belly fats surround the abdominal organs and liver and are closely related to insulin resistance. The risk of developing diabetes increases when:

Women with a waist circumference of 35 inches or more

Men with a waist circumference of 40 inches or more

Calories from fructose (processed foods like carbonated drinks, energy drinks, sports drinks, coffee drinks, donuts, muffins, cereals, candy, granola bars) tend to add weight around the abdomen. Reducing sweet foods can thin your waist line and lower your risk of diabetes.

Diabetes diet plan

The diabetes diet doesn't have to be complicated, and you don't have to give up all of your favorite foods. The first step to making a smarter choice is to separate myths from the facts of eating to prevent or control diabetes.

Myths and facts about diabetes and diet

Myth: Sugar must be avoided.

Things: You can enjoy your favorite food as long as you plan properly and limit the hidden sugar. Desserts do not have to go beyond the limits of a healthy meal plan.

Myth: You must break the road to carbohydrates.

Thing: It is important to provide the size as well as the type of carbohydrate you eat. Concentrate on whole grain carbohydrates instead of starch carbohydrates because they are rich in fiber and digested slowly, leading to higher blood sugar levels.

Myth: You need a special diabetes meal.

Things: The principles of healthy eating are the same whether or not you have diabetes. Expensive diabetes food usually doesn't offer any special benefits.

Myth: High-protein diets are best.

Things: Studies have shown that eating too much protein, especially animal protein, can actually lead to insulin resistance, a major factor in diabetes. A healthy diet includes protein, carbohydrates and fats. Our body needs all three to function properly. The key is balanced.

Like any healthy eating habit, a diabetes diet is more about an overall dietary pattern than obsession with a particular food. Aim to eat more natural, unprocessed and less packaged foods.

Eat more

Healthy fat from nuts, olive oil, fish oil, flax seeds or avocado

Fruits and vegetables-ideally fresh and colorful. Whole fruit rather than juice

High fiber grain and bread made from whole grains

Fish and shellfish, organic chicken or turkey

High-quality protein, such as eggs, beans, low-fat dairy products, and unsweetened yogurt

Eat less

Trans fats in partially hydrogenated or fried foods

Packaged fast food, especially foods high in sugar, confectionery, sweets, chips and desserts

White bread, sugar cereal, refined pasta or rice

Processed meat and red meat

Low-fat products that replace fat with sugar, such as fat-free yogurt

Choosing a sustained-release vaporizer with a lot of fiber

Carbohydrates have a greater effect on blood sugar levels than fats and proteins. So you have to be clear what kind of carbohydrate you eat. Limit refined carbohydrates such as white bread, pasta, rice, soda, candy, packaged meals and snack foods. It focuses on high fiber complex carbohydrates known as slow release carbohydrates. They digest more slowly, preventing the body from producing too much insulin.

What is the blood sugar index?

High blood pressure index (GI) foods raise blood sugar rapidly, but low GI foods have the least effect on blood sugar. GI has long been promoted as a tool to help manage blood sugar, but it has some notable drawbacks.

The true health benefits of using the gastrointestinal tract are not clear.

Referencing the GI table makes an unnecessarily complex meal.

Soldiers are not a measure of food health.

Be smart about sweets.

Eating a diabetic diet does not completely eliminate sugar, but you are more likely to eat healthy sugar like most of us. If you have diabetes, you can still taste your favorite dessert even a little. The key is abstinence.

Reduce your cravings for sweets Slowly reducing sugar in your diet will give you time to adjust your taste buds at once.

If you want a dessert, grab bread (or rice or pasta). Eating sweets at mealtimes adds extra carbohydrates and returns them to foods high in other carbohydrates at the same meal time.

Add healthy fats to the dessert. Fat slows the digestive process, so blood sugar levels do not rise sharply. That doesn't mean you have to go buy donuts. Think of healthy fats like peanut butter, ricotta cheese, yogurt or nuts.

Eat sweets, not independent snacks. When eating on your own, sweets increase blood sugar. However, when taken with other healthy foods as part of a meal, blood sugar levels do not rise sharply.

Try it every time you eat a dessert. How many times have you eaten a cookie or a huge piece of cake? Can you really say that you enjoyed each bite? Eat slowly, and pay attention to flavor and texture to see how many times you indulge. You are less likely to enjoy more and overeat.

Tricks to reduce sugar

Reduce soft drinks, soda and juice. 12 oz each. Adding sugar and drinking beverages a day increases your chances of getting diabetes by about 15%. Drink sparkling water twisted with lemon or lime. Reduce creamers and sweeteners added to tea and coffee.

Do not replace saturated fat with sugar. I think many of us are making healthier choices by replacing saturated fats like whole milk dairy products with refined carbohydrates. Low fat does not mean health if fat is turned into sugar.

Cook your own food. For example, buy unsweetened iced tea, plain yogurt, or unflavored oatmeal and add a sweetener (or fruit) yourself. You will add much less sugar than the manufacturer.

Check the label Choose a low sugar product and use fresh or frozen ingredients instead of canned. In particular, you should be aware of the sugar content of cereals and sugar drinks.

Avoid processed or packaged foods Like canned soups, frozen dinners or low-fat meals that often contain hidden sugar. Prepare more meals at home.

Reduce the amount of sugar in the recipe ¼ to 1/3. You can enhance sweetness with peppermint, cinnamon, nutmeg or vanilla extract instead of sugar.

Find a healthy way to satisfy your sweet teeth. Instead of ice cream, we mix frozen bananas into creamy frozen foods. Or enjoy a little dark chocolate, not a milk chocolate bar.

Start with half of the desserts you normally eat, and the other half turn into fruit.

Be careful with alcohol.

It is easy to underestimate calories and carbohydrates in alcoholic beverages, including beer and wine. You can add sugar to the cocktail of soda and juice. Alcohol can interfere with diabetes drugs and insulin, so choose a calorie-free mixer, drink only food and monitor blood sugar.

Spot hidden sugar

Being smart about sweets is only part of the battle. Sugar is also hidden in many packaged foods such as bread, cereal, canned, pasta sauces, margarine, instant mashed potatoes, frozen dinners, low-fat meals and ketchup, fast food meals and grocery store stoves. The first step is to put the hidden sugar on the food label.

Manufacturers provide the total amount of sugar on the label, but there is no need to differentiate between sugar that is naturally added to food and sugar.

The added sugars are listed in the ingredients, but they are not always readily apparent. Sugar, honey, or molasses can be easily settled, but the added sugar is corn sweetener, fructose corn syrup, evaporated sugar cane, agave juice, cane crystals, starch sugar or fructose, glucose, lactose, maltose, or syrup.

While sugar with sugar is expected to put sugar at the top of the ingredients list, manufacturers often use different kinds of sugar. Sugar is scattered on the list. However, other sweeteners in this small dose can add a lot of extra sugar and empty calories!

Choose fat wisely.

It's important to choose fat wisely, as some fats are unhealthy and others have great health benefits.

Unhealthy fat. The most harmful fat is artificial trans fat, less likely to spoil vegetable oil. Avoid foods that have "partially hydrogenated" oil in commercially baked products, packaged snack foods, fried foods, and ingredients, even if they claim to be free of trans fats.

Healthy fat. The healthiest fats are unsaturated fats derived from plants and plants such as olive oil, nuts and avocados. Omega 3 fatty acids fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseed.

Saturated fat. It is not necessary to completely remove saturated fat from the diet, which is mainly found in tropical oils, red meat, dairy products, but enjoy it in moderation. The American Diabetes Association recommends not to consume more than 10% daily calories from saturated fat.

How to reduce unhealthy fat and add healthy fats:

Eat nuts or snacks instead of chips or crackers or add them to your breakfast cereal. Nut butter is also very satisfactory.

Instead of frying, choose to bake, bake or stir.

Avoid saturated fats in processed meats, packaged foods and takeaway foods.

Control your diet with skinless chicken, eggs, fish and vegetarian protein instead of red meat.

Wear salad, cooked vegetables or pasta dishes using extra virgin olive oil.

Commercial salad dressings are often high in calories and trans fats, so make yourself with olive oil, linseed oil or sesame oil.

Add avocado to sandwiches and salads or make avocados. Not only are they full of healthy fats, they fill and make a satisfying meal.

Moderately enjoy dairy products.

Eat regularly and keep a food diary.

It is good to know that in order to cut your risk of diabetes in half, you only need to lose 7% of your weight. And you don't have to compulsively count calories, and you don't have to starve yourself. Two of the most useful strategies is to follow a regular meal schedule and record what you eat.

Eat at a regular time.

Maintaining a regular meal schedule can help your body better control blood sugar and weight. Aim for a reasonable and consistent portion size for each meal.

Start your day with a good breakfast. It will provide not only energy, but also steady blood sugar levels.

Eat regular small meals six times a day. Eating regularly will help you identify your part.

Keep your caloric intake the same. To control your blood sugar levels, eat the same amount of food each day instead of overeating one or a meal a day, then ignore the next day.

Keep a food diary.

According to a recent study, people who kept food diary lost twice as much weight as those who did not. Why? Written records help identify problem areas such as afternoon snacks or breakfast lattes. It also increases awareness of what, why, and how much you eat, helping to reduce snacks.

Be more active.

Exercise helps with weight management and may improve insulin sensitivity. An easy way to start exercising is to walk for 30 minutes a day (or a 3 minute 10 minute session if it's easier). You can also try moderate activities like swimming, biking, or sweating and breathing more.