Where there is no specific food a diabetic patient should eat, you should simply ensure that you have a healthy diet to help control your sugar level. You should ensure that you eat the healthiest foods and in moderate amounts regularly.
A diabetes diet should be naturally rich in nutrients and low in calories and fats. Your diet should naturally include vegetables, whole grains, and fruits. A diabetes eating plan is what everybody should be eating.
Why Does a Diabetic Need a Healthy Eating Plan?
If you have diabetes or prediabetes, your doctor will recommend a healthy eating plan to help you control your blood glucose and blood pressure and help manage your weight. When you eat extra fat and calories, your body will create an undesirable rise in glucose levels. If the glucose levels are not kept in check, it may lead to serious problems such as hypoglycemia, and if the issues persist, it might lead to long-term complications such as kidney, nerve, and heart damage.
Keeping your blood sugar levels at a safe range with a healthy diet and tracking your eating habits is easier. Most patients with type 2 diabetes can easily control their sugar levels by losing weight and making better diet choices.
What Does a Diabetes Diet Look Like?
It is based on regularly eating three meals per day to help you use the insulin produced in your body better or get through any medication you might be taking. A dietitian will help you develop a healthy diet plan based on your takes, goals, and lifestyle.
They can also help you develop better eating habits like choosing your ideal potion size that suits your needs.
Here is a look at the recommended food for a diabetes diet:
Healthy Carbohydrates
You will need to focus on eating healthy carbohydrates. Simple carbohydrates (sugars) and complex carbohydrates (Starches) are broken down into glucose. They include:
- Vegetables
- Fruits
- Wholegrains
- Legumes such as peas and beans
- Low-fat products like cheese and milk.
Doctors recommend you avoid less healthy carbohydrates such as drinks and foods with added sugar, sodium, and fats.
The Good Fats
You should also add food containing polyunsaturated fats and monounsaturated fats to help lower your cholesterol. You can get these fats from:
- Nuts
- Avocadoes
- Olive, Canola, and Peanut oils
Take these fats in moderation since all fats are high in calories, and when taken in excess, they can cause harm to your body.
Food Rich in Fiber
It is also important to include fiber-rich foods in your diet. Fiber helps your body digest food better and helps control blood glucose levels. Food with high fiber content that you should consider adding you’re your diabetes diet include:
- Fruits
- Vegetables
- Legumes such as peas and nuts
- Nuts and
- Whole grains
Heart Healthy Fish
It is also important to add heart-healthy fish to your diet. You should eat fish at least twice a week. Examples of these fish include:
- Tuna
- Mackerel
- Sardines
These fish contain omega-3 fatty acids that help prevent heart diseases. You should also ensure that you avoid eating fish with high levels of mercury, such as king mackerel and fried fish.
Dairy Foods
Dairy food is great for your bones and teeth and helps keep your muscles healthy. Dairy food also has high levels of saturated fats, so choose low-fat alternatives.
It is also important to check the added sugar in the lower-fat versions of dairy products such as yogurt. We recommend you have unsweetened dairy products and some natural sweeteners such as berries to make it sweeter.
Some of the dietary food you can try include:
- Low-fat milk
- Low-fat yogurt
- Cheese
- Calcium-fortified soy milk
Should I Be Physically Active with Diabetes?
To effectively manage diabetes, you must incorporate a healthy diet and regular exercise to help manage your sugar levels. Physical activity will help you:
- Increase blood flow
- Lower blood glucose levels
- Lower blood pressure
- Improve your mood
- Burn extra calories and help keep your weight down
- Improve your memory
- Help you sleep better
If you are diabetic and overweight, physical activity and a healthy diet will help you control and manage your diabetes and put it into remission. Remember, it will take some time to see any changes once you change your diet and start exercising.
