Diabetes; What To And What Not To Eat

Diabetes is a lifestyle disease that results due to unhealthy eating habits. However, some factor like stress and lack of exercise may also be the cause. Losing weight is a fantastic way to fighting diabetes, by this the blood sugar is lowered thus decrease in cholesterol and blood pressure. A diabetic patient needs to observe a diabetes diet also known as Medical Nutrition Therapy- eating various nutritional foods at regular intervals. Diabetes diet varies on persons depending on the gender, on the age, height, weight, physical activity, and nature of diabetes. A dietician should consider things like high cholesterol levels and high blood pressure when determining the diabetes diet.

Recommended foods in Diabetes;

Healthy carbohydrates

You can take healthier carbohydrates like; fruits, whole grains, vegetables, legumes (pea’s beans and lentils) and low-fats dairy products. During digestion starch and simple carbohydrates breaks down into blood glucose thus healthier carbohydrates are advisable.

Fiber-rich foods

Fibers prevent heart disease and regulate the levels of blood sugar. Dietary fibers are all plant foods that the body does not digest or absorb. Fiber-rich foods are; fruits, vegetables, nuts, legumes (pea’s beans and lentils) wheat bran and whole-wheat flour.

Heart-healthy fish

This a better option to high- fat meat. Fish promote heart health by decreasing blood fat levels, they are rich in omega-3 fatty acids and include; mackerel, salmon, sardines, tuna, and bluefish. Avoid fish with high level of mercury such as swordfish, tilefish and king mackerel.

‘Good’ fats

Foods containing polysaturated or monosaturated fats are advisable. However, you need to take them sparingly as fats are rich in cholesterol. These foods include; almonds, avocados olive, pecans, walnuts, olives, canola, olive, pecans and peanut oils.

Foods to avoid in Diabetes;

Diabetic persons are advised to avoid foods that raise the blood sugar levels. These foods may include;

  1. Sugar Food with high fats
  2. Oily and fried foods
  3. Whole milk products
  4. Red meat
  5. Salt
  6. Starchy foods
  7. Coffee and tea
  8. Foods with a hypoglycemic level like breads, bananas, potatoes carrots, and white rice.
  9. Simple Diabetes diet chart
  10. Breakfast
  11. You may take skimmed milk, small fruit, oatmeal and whole bread.
  12. Lunch
  13. Vegetable soup, an apple and a sandwich made with white meat.
  14. Dinner
  15. Grilled or boiled chicken and brown rice, whole grain bread and salads
  16. Snacks; nuts, less sugar biscuits, toast
  17. Advice to diabetic people
  18. 30-40 minutes fast walk every day.

Don’t skip meals and take snakes between means. However, eat healthy and just enough like; morning, after 2 hours snacks, lunch, after 2 hours snack again then finally dinner do this daily.

Avoid oily food in Diabetes;

Intake more fiber foods, they decreases glucose level in blood and regulates its levels.

Take time when eating food, chew well to aid digestion

Diabetes is a real condition; it’s a serious disease however with proper guideline it’s easy to manage. However, you need to be cautious of your weight gain; poor eating habits are responsible for abnormal weight gain which brings about diabetes. If you are diabetic, you don’t have to worry, following dietician advice on food intake will significantly help you

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