what’s the best diet for diabetes
whether you wish to prevent or control existing diabetes your nutritional needs
are the same as everyone else but do pay attention to some of your
food habits and lifestyle choices first body weight
keep your body weight under control it’s encouraging to know that you only have
to lose seven percent of your body weight to cut your risk of diabetes in
half losing weight and eating healthier can
also have a profound effect on your mood energy and sense of well-being second
belly fat a lot of belly fat surrounds the abdominal organs and liver and is
closely linked to insulin resistance you are at an increased risk of developing
diabetes if you have a large waistline a slimmer waistline comes from cutting
back on sugary foods calories obtained from fructose are more likely to add
weight around your abdomen these are calories found in sugary
beverages such as soda energy and sports drinks coffee drinks and processed foods
like donuts muffins cereal candy and granola bars refrain from them third
carbohydrates they have a big impact on your blood sugar levels more so than
fats and proteins so you need to be smart about what types of carbs you eat
limit refined carbs like white bread pasta and
as well as soda candy packaged meals and snack foods focus on high-fiber complex
carbohydrates also known has slow release carbs they are digested slowly
thus preventing a spike in sugar instead of white rice try high-fiber options
like brown or wild rice and riced cauliflower instead of white potatoes
including fries and mashed potatoes try sweet potatoes yams and cauliflower
mash instead of white bread try whole-wheat or whole-grain bread instead
of sugary breakfast cereal try high fiber low sugar cereal instead of
instant oatmeal try steel-cut or rolled oats
instead of conflicts try low sugar bran flakes instead of corn try peas or leafy
greens fourth point proteins the belief that a high protein diet is best is a
myth studies have shown that eating too much protein especially animal protein
may actually cause insulin resistance a key factor and diabetes a healthy diet
includes protein carbohydrates and fats our body needs all three to function
properly fifth point fats they slow down the digestive process meaning blood
sugar levels don’t spike as quickly get 30% of your calories from fats
that doesn’t mean you should reach out for donuts think healthy fats such as
from nuts nut butters olive oil fish oils flax seeds are avocados sixth point
eating habits eat at set times your body is better able to regulate blood sugar
levels and your weight when you maintain a regular meal schedule aim for moderate
and consistent portion sizes for each meal start your day off with a good
breakfast it will provide energy as well as steady
blood sugar levels eat regular small meals 5 a day eating regularly will help
you keep your portions in check keep calorie intake the same to regulate
blood sugar levels try to eat roughly the same amount every day rather than
overeating one day or at one meal and then skipping the next seventh point
aim to eat more natural unprocessed food and less packaged or convenience foods
eat more fresh fruits and vegetables idly more colorful the better whole
fruits rather than juices 8 point sweets reduce your craving for sweets by slowly
reducing the sugar in your diet a little at a time to give your tastebuds time to
adjust each sweets with a meal rather than as a standalone snack when eaten on
their own sweets cause your blood sugar to spike
if you eat them along with other healthy foods as a part of your meal your blood
sugar won’t rise as rapidly reduce the amount of sugar and recipes by 1/4 to
1/3 you can boost sweetness with mint cinnamon nutmeg vanilla etc start with
half of the desert you normally eat and replace the other half with fruit spot
hidden sugar it is also hidden in many packaged foods fast food meals and
grocery stores staples such as bread cereals canned goods pasta sauce
margarine instant mashed potatoes frozen dinners low-fat meals and ketchup the
first step is to spot hidden sugar on food labels you