Eating a healthy, balanced diet can help you balance your blood glucose levels so that you can stay healthy and feel your best. When combined with regular exercise, sticking to a diabetes diet can even help reverse your diabetes. But how do you maintain a diabetes-safe diet through busy days, and in the face of the tempting treats that seem to pop up around every corner?
We have 8 great tips for that…
What is a diabetes diet?
A diabetes diet is not a weight-loss plan. It’s a healthy eating plan designed to be nutritious, high in protein and fiber, and low in fat and calories. Diabetes diets include carbohydrates, such as fruits, vegetables and whole grains, which you can and should ingest, in moderation.
Want to learn how to boost your daily energy with diabetes-friendly snacks? Read this blog post.
Why sticking to a diabetes diet is so important
A diabetes diet can provide your meals and snacks with structure, so you’re not constantly spiking or crashing, and left wondering how to balance your glucose levels again. Knowing which healthy food choices to make and the right portion sizes to choose will empower you to remain in control of your diabetes.
Tips and tricks for sticking to a diabetes diet
#1 – Go for whole grains
Don’t fret about cutting carbs to keep your diabetes in check. Whole grains can and should be eaten (in moderation) to satisfy cravings and keep you fuller, longer.
#2 – Adopt the plate method
Half of your plate should always contain non-starchy vegetables. One-quarter should be filled with protein, and the remaining quarter with a healthier (i.e. whole) carbohydrate. Fill your plate once, and do not go back for seconds.
#3 – Focus on fiber
The carbs you eat should be high in fiber to help slow digestion and ensure your glucose levels remain balanced. Fiber-rich foods include oats, barley, peas, beans, fruits with edible peels, and vegetables like brussels sprouts and beets.
#4 – Learn which foods won’t spike your sugar
Research the glycemic index, which ranks carbohydrates in foods according to how they affect blood sugar levels. Select foods with a low GI value (55 or less), as they are slower to digest and are therefore more diabetes-friendly.
#5 – Eat heart-healthy
Since living with diabetes increases your risk of heart disease and stroke, so you should take extra precautions to eat heart-healthy foods like omega-3 rich fish, and foods containing monounsaturated and polyunsaturated fats – avocado, nuts, and some oils.
#6 – Make healthy/lean food swaps
Slightly modify your meals and meal preparation habits to maximize the nutritional value you consume with each bite. Sweetened drinks should be swapped for water, favor lean cuts of protein, use low-fat or fat-free dairy products, bake instead of fry, and flavor your foods with lemon juice and spices, instead of fat and salt.
#7 – Create a meal plan
Plan ahead and follow a meal schedule to ensure proper nutritional intake and less impulsive ingestion of foods that might spike your glucose levels. At the start of each week, create a menu and buy the necessary ingredients.
#8 – Take a nutritional supplement
A nutritional supplement, like CuraLin by CuraLife can help ensure you get the nutrients you need, feel fuller longer, and maintain balanced glucose levels. CuraLin is an all-natural dietary supplement that works with your body to promote balanced and healthy blood sugar levels.
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