Diabetes is an autoimmune disease in which your blood sugar is too high. While glucose comes from what you eat, it stays in the blood of diabetics. Over time, too much glucose in the blood may cause serious health problems. It can damage your nerve, eyes and kidneys. Thus, diabetics should have a healthy eating plan to control blood sugar. In addition, whether you have diabetes or not, you also need to pay attention healthy foods. It’s not hard to get started.
Top healthy diet tips for diabetics
If you’ve prediabetes or diabetes, your doctor may recommend a diet tip to help you control your blood sugar. The plan also helps manage your weight and reduce risk factors of heart attack. When you supply overload calories and fat, your body replies by producing undesirable glucose in blood. Once it can’t be kept in check, it leads to lots of serious problems. Here’re tips for healthy eating:
Eat regular meals
It’s important to keep your meals regularly and make sure you don’t skip breakfast. Lots of people skip the meal because of busy life, but this isn’t good for diabetics. When you skip breakfast, the amount of blood sugar is low making you tired. Adding some small portions a day is also necessary. Instead of eating 3 big meals a day, you may have 5 portions. This helps your body gain more energy during a day. Portions with fruits and vegetables should be added. They give the range of vitamins, minerals and fibers to your body. But you should choose seasonal products to cut down chemical on.
Pay attention to portion sizes
Diabetics should be aware of all portion sizes of your foods. Five large portions a day seem to have more calories and this obviously isn’t healthy for them. If you want to lose weight, you must adjust portions. Instead of a large bowl of foods, you can try a smaller plate. For main meals, adding more vegetables first to fill up your plate is a good method to reduce foods with high calories. Or drinking water before eating will help reduce the food intake.
Focus on healthy carbohydrates
All carbohydrate affects your health, you should follow how different foods affect your blood sugar. While carbohydrates found in grains, fruits and vegetable are broken down into blood glucose, others raise blood sugar. If you’ve diabetes, you should choose healthy carbs foods. They are found in legume (beans, lentils and peas), whole grains, fruits and vegetables. Because carbohydrate has impact on blood sugar level, counting the carbohydrate at meals and snacks is necessary. You can count the amount of carbs by finding out what percentage of your foods should be made up of carbohydrate. Normally, this number is between 45 and 65% of your total calories. However, diabetics are recommended to stay lower than this range.
Consume fiber-rich foods
Found in plant- based foods, fiber helps slow the increase in blood sugar and regulate the blood sugar levels. Also, it leads to a feeling of fullness, so it can control your weight. Fiber is recommended to consume 20-35 grams a day. Foods contain high fiber, such as vegetables, fruits, lentils and beans. Since those with diabetes are 2-4 times more prone to die from heart disease, they must control their diets.
- Men under 50 years old should get 38g per day
- Men above 50 years old should get 30g per day
- Women under 50 years old should get 25g each day
- Women above 50 years old should get 21 g each day
Eat healthy fats
Unlike bad fats, healthy fats don’t add to heart disease. But they help reduce blood cholesterol levels. These healthy fats include almonds, avocadoes, olive oil or peanut oil. Though they’re good, you shouldn’t consume too much as all fats are rich in calories.
Add heart-healthy fish
All types of fish are a great source of protein as they’re rich in omega 3 which protects from heart disease. By lowering blood fats, they promote heart health. For example, tuna and salmon have less saturated fat and cholesterol than do meat. So, you should add fish such as salmon, sardines and bluefish to your diet. Besides, try to avoid fried fish or fish with high levels of mercury like tilefish, and swordfish.
Cut down salt
Too much salt is linked to high blood pressure that raises the risk of diabetes complications. Old people only need more than 6g of salt daily while children have lower target. Nowadays, most of salt we eat is in processed foods, so you should cut down salt on and try to begin cooking.
Reduce the amount of sugar
Sugar is still in fruit, vegetable and dairy foods. So, having diabetes doesn’t mean you must remove sugar out of your diet completely. As long as you keep sugar in a balance, there’s no problem in your diet. But, if you eat too much sugar, it causes difficulties to manage your diabetes and increases your danger of getting severe health problems.
Reduce red meat
Protein is necessary for the body. It helps body to develop new tissue. But protein in red meat should be conscious. Some studies have found that there is connection between red meat and the growth of cancer and type 2 diabetes. So, if you consume too much red meat, the chance of developing diabetes will be higher.
Drink more water
Water is important for our body. It helps reduce toxins and chemicals out of the body, so you need drink 8-10 glasses of water daily. Though you’re a diabetics, you still can drink milk, tea or some juices. Only thing you need is to keep an eye on what you drink and how much.
Diabetes may worsen if you have no management. To live happily with the autoimmune disease, you should pay attention to your diet and watch out the calories you consume a day. If your diet makes you tired, you may know what causes the symptom and cut it out of your meals.