Managing Diabetes with Healthy Food Diet

Moderation is that the key when it involves managing diabetes. 

There is no 'one size fits all' eating pattern for people with diabetes, but Douglas Twenefour suggests tips that will be incorporated into individual healthy eating goals for people with the condition.

1. Eat regular meals are the healthiest for diabetics

Spacing your meals evenly throughout the day will help you control your appetite and blood glucose levels - especially if you are on insulin twice a day.

2. Opt for slow-absorbing carbohydrates

All carbohydrates (carbohydrates) affect blood glucose levels, so be mindful of how much you eat and opt for carbohydrates that are absorbed more gradually. Try pasta, basmati rice, or easy cook; barn, whole wheat rye bread or rye bread; new potatoes, sweet potatoes, and yams; oat-based cereals, such as porridge or natural muesli.

3. Cut the fat carbohydrates

Eat less fat - especially saturated fat. Try unsaturated fats and oils, especially monounsaturated fats like rapeseed oil and extra virgin olive oil, as these types of fats are better for the heart. Using skim or semi-skim milk and other low-fat dairy products while grilling, steaming, or cooking food is healthier than frying. Remember that all fats contribute similar amounts of calories, thus limiting your total intake if you are destined to lose weight. Exercise also helps you to cut down the calories of carbs and fat.

4. Apple a day

Aim for at least five servings of fruits and vegetables every day to give your body the vitamins, minerals, and fiber it needs. One serving is 1 piece of fruit, such as a banana or apple, 1 handful of grapes, 1 tablespoon (30g) nuts, 1 small glass (150 ml) of fruit juice or a smoothie, vegetables 3 heaping tablespoons.

5. Eat lots of grains Beans

Beans, lentils, and legumes are low in fat, high in fiber, and cheap to buy. They do not have a great impact on blood glucose and can help control blood fats, such as cholesterol. Try beans, chickpeas, green lentils, and even baked lima beans. Include in soups and stews, cold in salads, in falafel, soy burgers, and low-fat houmous and dahls.

6. Eat more fish

All types of fish are healthy as long as they are not battered or fried, but fatty fish like mackerel, sardines, salmon, and trout are particularly good for you. They are rich in omega-3 fatty acids (polyunsaturated fats), which help protect against heart disease, which people with diabetes are at higher risk for. Try to eat two servings of fatty fish a week.

7. Cut back on sugar

Having diabetes does not mean that you need to eat a sugar-free diet. You can include a little sugar as part of a healthy, balanced diet, as long as you don't overdo it. Just aim to have less of it.  Some easy ways to reduce your sugar intake include choosing unsweetened beverages, purchasing canned fruit in juice rather than syrup, and reducing or cutting the sugar in tea and coffee. But remember, sugary drinks are an excellent treatment for hypoglycemia (hypoglycemia - blood glucose level).

8. Reduce salt

Having an excessive amount of salt increases the danger of high vital signs. This in turn increases the risk of heart disease and stroke, which people with diabetes are already at higher risk for. Reduce the salt in your diet to 6 g per day or less. Try to cut back on processed foods that account for about 70 percent of our salt intake. You can also try flavoring foods with herbs and spices instead of salt.

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9. Drink wisely Wine

The recommended daily alcohol limit for ladies is 2-3 units and 3-4 units for men. Remember: 1 unit is a single measure (25 ml) of alcoholic beverages, a quarter of a liter (284ml) of normal beer, strength, beer, or cider, or 125 ml glass of wine. Alcohol is high in calories. To lose weight, consider cutting back. It is not a good idea to drink on an empty stomach, especially if you take insulin or medications that put you at risk for hypoglycemia, as alcohol can make hypoglycemia more likely to happen.

10. Don't bother with so-called diabetic foods

These products offer no benefit to people with diabetes and can still affect their blood glucose levels. They can contain as much fat and calories as the regular versions, are often expensive and can have a laxative effect.

For more insights about diabetics consult a Sugar specialist doctor in Coimbatore