Diabetes is a life-threatening disease and affects people in various ways. Whether you have diabetes or not, eating well is very important. Healthy eating plays vital role in our wellbeing. According to the Food Hospital Book by Dr Gio Miletto says Eating is not just about putting fuel in the tank to keep us going, as if we were some kind of machine, there is more subtle relationship between food and the human body. By eating healthy, we can have a lot more control over how well we age, how we resist illnesses, and the number of years we are able to live an active life, so dietary choices have a large impact on how disease like diabetes can affects you.
To live a normal life with diabetes, diets containing Healthy carbohydrates such as whole grains, legumes and low-fats dairy products including fruits and vegetables, Fiber-rich foods, Heart-healthy fish such as salmon, mackerel, tuna, sardines are rich in omega-3 fatty acids which promote heart health by lowering blood fats and ‘good’ fat such as avocados, almonds, olives, walnuts peanuts oil in moderation are good for health and makes you live normal with diabetes.
The properties present in all the diets mentioned can help to manage diabetes. Your daily diet makes great impact managing the condition, how well you feel and the energy you possess daily; having good diet can make a huge difference.
Whether trying to prevent or control diabetes, losing weight also can help to lower your blood sugar, blood pressure and cholesterol level, which when taking into account and eating healthy can have effect in general wellbeing.
Diabetes is a condition that is affected by diet including sugar intake and being physically inactive. Eating the right food can help to manage diabetes without fear, there are a number of foods, which are good for diabetics to have a normal lives and some food that diabetics should avoid, or take moderately. Here are some of the foods, explaining the proper dietary outline for someone suffering from diabetes and it can also serve as a defensive measure for those at high risk:
- Starches and Grains: Choosing the right high-fiber complex carbohydrate is the most relevant dietary item for a diabetic patient. Starchy foods such as wholegrain bread, whole wheat, pasta and basmati, brown or wild rice contain more fibre, which helps to keep your digestive system working well. They are generally more slowly absorbed keeping you feeling fuller for a long time. Some of the worst choices are breakfast cereals and white bread, as these are basic processed foods made of refined white flour. The carbs in these food items break down into simple sugar, often overloading your pancreas’ ability to produce enough insulin to keep up with the supply.
- Protein: Fish, eggs, pulses, beans and nuts are high in protein, which helps in building muscles. Fish can be a good alternative to high-fat meats. They can also be a source of iron good for producing red blood cells. The protein sources contain high levels of omega-3 fatty acids. Avoid processed meats as it can increase your cholesterol levels and blood pressure.
- Fruits and vegetables: Diabetic patients should definitely include fruits and natural fruit juices in their diet. Everyone should eat at least five portions a day. Go for a rainbow of colours to get as wide a range of vitamins, minerals and antioxidants. Fruits can improve your immune system, and the fiber they contain can optimise your blood sugar levels and decrease your risk of cardiovascular disease. As for vegetables, some are better than others when it comes to diabetes. Leafy greens such as spinach, kale, broccoli, carrots and cauliflower are all healthy options, as they provide a significant amount of dietary fiber and minerals.
- Fat: Saturated fats should be avoided, as they contribute to high cholesterol and increase the dangers to diabetic patients. Some fats, however, are important for your body such as monounsaturated fats and omega-3 fatty acids foods such as pecans, walnuts, salmon, tuna olive, avocados and sunflower oil can all be safely added to your diabetic diet to reduce inflammation and prevent the accumulation of cholesterol.
- Dairy: Low-fat dairy such as Greek yoghurt may be one of the best options for dairy intake, as it is very low in calories and saturated fats. Full-fat milk, yogurt and cheese should be avoided as they can contribute to obesity and poor cholesterol.
Advice
Try cooking your meals from scratch at home, where you can control the amount of salt and other ingredients you use when there are so many delicious spices in your kitchen, you really can enjoy your favourite recipes with less salt.
Try to include some starchy foods every day such as multigrain toast with a scraping of spread and Marmite or peanut butter, rice or pasta in risottos, salads or stir-fries, potatoes with the skin for valuable fiber but do not fry etc.
Aim to have some food from this group every day, with at least 1–2 portions of oily fish a week. Serving meat, poultry or a vegetarian alternative grilled, roasted, small handful of raw nuts and seeds as a snack or chopped with a green salad, beans and pulses, grilled fish, eggs etc.
Avoid processed food like canned soups, frozen dinners or low fat meals that contain hidden sugar. Find healthy ways to satisfy your sweet tooth.
Eat regularly and keep a food diary, losing weight to control diabetes does not require starving yourself. The good strategies are to follow a regular eating schedule and keep record of what you eat.
Exercise can also help you to lose weight and improve your insulin sensitivity. Try to be physically active, swimming, biking and other moderate activities.
Eat the same amount everyday to keep and regulate your blood sugar. Do not over eat or skip meal and consume more than your body can take at a time.
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