According to the Centers for Disease Control and Prevention, around 17,7 million Americans with diabetes need medicine (pills, injections, or both) to maintain appropriate blood sugar levels. Not only is it crucial to take medications as prescribed, but you should not stop there. According to the American Heart Association, those with diabetes are two to four times more likely to experience heart disease or a stroke than those without this chronic condition.
What does healthy eating mean to you?
Carbohydrate counting is crucial for maintaining stable blood glucose levels in individuals with type 1 diabetes. This is where you estimate the number of carbohydrates in your meal and determine how much insulin you must take.
If you have type 2 diabetes and are overweight, it is imperative that you find a means to lose weight because it significantly improves diabetes control. This is because it can assist lower blood sugar levels and minimize the risk of additional issues. There are numerous strategies to accomplish this, including the low-carb, Mediterranean, and extremely low-calorie diets. We now know that significant weight loss can put type 2 diabetes in remission in certain individuals.
Regardless of whether you have type 1 or type 2 diabetes, you may need to lose, gain, or maintain your weight, but it’s crucial to make healthy eating choices.
Whether you have type 1 or type 2 diabetes, portion size is crucial. It facilitates the calculation of nutritional information when carb counting or managing weight. Remember that portion sizes vary from person to person, so what is appropriate for one person may not be appropriate for you.
If your feelings regarding food and diabetes leave you feeling overwhelmed, we offer a wealth of information to assist you.
1. Select nutritious carbohydrates
Carbohydrates alter blood glucose levels. Hence it is essential to identify which foods contain carbs. Choose the healthier carbohydrate-containing foods and watch your portion sizes.
Here are some healthful carbohydrate sources:
- Whole grains such as brown rice, buckwheat, and whole oats are nutritious.
- fruit
- veggies
- Pulses consist of chickpeas, beans, and lentils.
- Milk and unsweetened yogurt are dairy products.
In addition, it is essential to limit meals poor in fiber, such as white bread, white rice, and highly processed cereals. If you are unaware of which foods contain a large fiber, you can examine the labels.
2. Eat less salt
Eating a lot of salt can increase the risk of hypertension, increasing the risk of cardiovascular disease and stroke. And those with diabetes are already at increased risk for all of these illnesses.
Try to consume no more than 6g (one teaspoonful) of salt each day. Many pre-packaged foods already include salt. Therefore it is important to read product labels and select ones with less salt. Cooking from scratch will help you monitor the amount of salt you consume. You can also get creative by substituting various herbs and spices for salt to add more flavor.
3. Consume fewer red and processed meats
If you reduce your carbohydrate intake, you may start eating more meat to satisfy your hunger. However, doing so with red and processed meats such as ham, bacon, sausages, cattle, and lamb is not recommended. All of these are associated with heart disease and cancer.
Try substituting these for red and processed meat:
- Pulses such as lentils and beans
- eggs
- fish
- birds such as chicken and turkey
- unsalted nuts
Beans, peas, and lentils are also highly high in fiber and have no impact on blood glucose levels, making them an excellent substitute for processed and red meat and a source of satiety. These are abundant in something known as omega-3 oil, which protects the heart. Try to consume two servings of oily fish every week.
4. Eat more fruits and vegetables.
We know that eating fruits and vegetables is healthy. It’s usually a good idea to eat extra during meals and as snacks when hungry. This can help you obtain the daily vitamins, minerals, and fiber your body needs to stay healthy.
You may be wondering if you should avoid fruit due to its high sugar content. The response is no. Whole fruit is beneficial for everyone, including those with diabetes. Fruit liquids are also considered additional sugar, so choose whole fruit instead. This is fresh, frozen, dried, or canned (in juice, not syrup). And it is recommended to consume it throughout the day rather than in one large serving.
5. Select the healthiest fats
Fat is essential to our diets because it provides us with energy. However, different forms of fat have distinct effects on our health.
Nuts, seeds, avocados, oily seafood, olive oil, rapeseed oil, and sunflower oil provide the healthiest fats. Some saturated fats can increase blood cholesterol levels, raising the risk of heart disease. These are most prevalent in animal products and processed foods, including:
- pasteurized and red meat
- ghee
- butter
- lard
- Cookies, pastries, cakes, and pies.
It is still advisable to use less oil, so grill, steam, or bake your meal instead.
6. Cut down on added sugar
Small, realistic substitutions are a fantastic place to start when you’re attempting to reduce your sugar intake, as we recognize that it can be very difficult to eliminate sugar initially. Begin by substituting sugary beverages, energy drinks, and fruit juices with water, plain milk, or sugar-free tea and coffee.
Low- or zero-calorie sweeteners (sometimes known as artificial sweeteners) are constantly available to help you cut back. Eliminating these additional sugars will help you control your blood sugar and maintain a healthy weight. Suppose your diabetes treatment causes you to experience hypos and you need sugary beverages to cure them. In that case, sugary drinks are still vital to your diabetes management, and you should not eliminate them. However, if you experience hypos frequently, you must discuss this with your diabetes team.
7. Be shrewd about snacking
Choose yogurts, unsalted nuts, seeds, fruits, and vegetables for a snack instead of crisps, chips, cookies, and chocolates. However, portion control will help you maintain a healthy weight.
8. Drink alcohol in moderation
If you consume alcohol and attempt to lose weight, you might consider cutting back. Try to consume no more than 14 units per week. Spread it out to avoid binge drinking, and abstain from alcohol multiple days per week.
Those who use insulin or other diabetes treatments should likewise avoid drinking on an empty stomach. This is because alcohol can increase the likelihood of hypos occurring.
9. Don’t waste your time with so-called diabetic meals.
It is illegal to refer to food as “diabetic food.” This is because no evidence consuming these items confers an advantage over eating healthily. In addition, they frequently include the same amount of fat and calories as comparable goods and can still affect your blood glucose level. Occasionally, these meals can also have a laxative effect.
10. Consume foods rich in minerals and vitamins
There is no evidence that mineral and vitamin supplements assist with diabetes management. Therefore, you do not need to take supplements unless your healthcare team instructs you to take something, such as folic acid during pregnancy.
It is preferable to obtain vital nutrients from a variety of foods. Certain supplements may interact with your prescriptions or exacerbate certain diabetes issues, such as kidney disease.
Don’t forget to keep moving.
Eating well and being more physically active go hand in hand. It can help you control your diabetes and minimize your risk of cardiovascular disease. This is because it raises the quantity of glucose consumed by your muscles and improves the body’s use of insulin.
Aim for at least 150 minutes per week of activity of moderate intensity. This is an action that increases your heart rate, breathing rate, and body temperature. You should be able to speak normally and be only slightly out of breath. And you need not do all 150 minutes at once. Break it up into 10-minute increments throughout the week or 30-minute sessions five times a week.
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