What are 8 tricks for eating well with diabetes?
Eating a healthy, balanced diet can help you balance your blood glucose levels. That way you can stay healthy and feel your best. Regular exercise and a balanced diet together can potentially 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 good diabetic diet?
A diabetes meal plan is not a weight loss plan. It is a healthy meal plan designed to be nutritious, high in protein and fiber, and low in fat and calories. A diabetes meal plan includes carbohydrates, such as fruits, vegetables and whole grains.
Why is sticking to a diabetes meal plan so important?
Healthy meal planning can provide you proper nutrition and structure. That way your sugar levels will not constantly spike or crash. And leave you 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.
Finding a way to lose weight if you are overweight has a lot of advantages. It can aid in the control of blood sugar, blood pressure, and cholesterol. A healthy meal plan with reduced calories can help your weight loss. Furthermore, there is clear evidence that losing weight will help you remission from type 2 diabetes.
What is a good diabetic meal?
There is no such thing as a diabetes-specific diet. The foods you consume have a great impact on you. Not just on how well you control your diabetes and manage your blood levels, but also on how well you feel and how much energy you have during the day. A healthcare provider or dietitian can help in creating a nutritious eating plan. They will tell you what foods to consume, how much to eat, and when meals and snacks should be eaten. These guidelines would be based on a variety of factors. Including weight, level of physical activity, medications, and blood glucose targets. Eating with diabetes can sometimes be challenging. Want to learn how to boost your daily energy with diabetes-friendly snacks? Read this blog post.
Patients with type 2 diabetes generally are on 1,500 to 1,800 calories per day to promote weight loss and the maintenance of ideal body weight. However, this depends on the person's age, sex, activity level, current weight, and body style.
What should not be eaten?
Unregulated diabetes can lead to serious problems and complications. Diabetes is a serious medical condition. Controlling blood sugar levels with a proper diet is an important part of managing it. Always follow your physician or registered dietitian's healthy eating recommendations. Consult with them if you are not sure about what is good or bad for you and create a healthy meal plan.
Follow the dietary recommendations below to manage your diabetes and blood sugar levels:
- Avoid white bread, white rice, deep-fried foods as they will quickly increase blood sugar;
- Do not go overboard on the portion size when it comes to fruits. Avoid processed fruits in the form of canned fruits and fruit juices as they are loaded with sugar;
- Say no to fried and breaded vegetables that will add extra empty calories, carbs, and fat to your diet. Few studies have linked frequent consumption of french fries and other fried foods to heart disease and cancer;
- Avoid eating fatty slices of meat and frozen or processed meat. Avoid full-fat dairy products.
- Stay away from trans fats. Most countries have prohibited artificial trans fats. The Food and Drug Administration (FDA) banned partially hydrogenated oil. A common source of artificial trans fat in the food supply was found in most processed foods during 2018.
- Stay away from hidden sugars. Products like breakfast cereals, fruit yogurt, syrups, flavored coffee, sodas and others. These foods are high in calories. Insulin resistance and an increased risk of obesity, fatty liver, and other diseases have been attributed to a frequent and high fructose intake.
Can you eat normally with diabetes?
According to the American Diabetes Association, the answer to this question is yes. But there are certain things to consider. People with diabetes can still eat food with high content of sugar, chocolate, and other foods normally. As long as they are consumed as part of a regular meal plan. It is even better if you are pairing it with exercise. The balanced meal plan contains reduced saturated fat, moderate amounts of salt and sugar, lean protein, non-starchy vegetables, whole grains, fruits, and healthy fats. A person with diabetes must understand how each food can affect their blood glucose levels before consuming it. That is why you would be careful with sugary foods, it is best to keep them for special occasions or to enjoy them in very small portions.
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. The remaining quarter with a healthier (i.e. whole) carbohydrate. Fill your plate once and consider the calories of your meal.
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 like 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
Living with diabetes increases your risk of heart disease and stroke. Take extra precautions to eat heart-healthy foods like omega-3 rich fish, and foods containing monounsaturated and polyunsaturated fats like avocado, nuts, and some oils.
6 - Make healthy/lean food swaps
Slightly change your meals and meal preparation habits to maximize the nutritional value you consume with each bite. Sweetened drinks replace with water. Favor lean cuts of protein, use low-fat or fat-free dairy products, bake instead of fry. Flavor your foods with lemon juice and spices, instead of fat and salt.
7 - Create a meal plan
Plan 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, pay attention to calories.
8 - Take a nutritional supplement
Nutritional supplements are sometimes a good option in case your doctor approved them. Regular consumption of supplements can help ensure you get the nutrients you need, feel fuller longer, and maintain balanced glucose levels.
How many meals should a diabetic eat a day?
Smaller, more regular meals tend to regulate blood glucose levels and prevent larger fluctuations in blood glucose. Many people consume two to three meals a day and then experience high glucose fluctuations. Healthy eating is not about high restrictions and limitations, it is mostly about balance.
If you have any support, whether it is from your healthcare team, family and friends, or other people with diabetes, you will be more likely to achieve your goals. Millions of people with type 2 diabetes are asking what they should eat, and you're not alone. Every day, people around the world connect in our active community to share advice, get support, and help each other live healthier fuller lives, despite their chronic conditions. It’s a movement changing lives across the globe. Join the community here.