People with diabetes have nearly double the risk of heart disease and are at a greater risk
of developing mental health disorders such as depression. But most cases of type 2
diabetes are preventable and some can even be reversed. Taking steps to prevent or
control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet
that will also boost your energy and improve your mood. You don’t have to give up sweets
entirely or resign yourself to a lifetime of bland food. With these tips, you can still take
pleasure from your meals without feeling hungry or deprived.
Diet for diabetes?
Eat more:
Healthy fats from nuts, olive oil, fish oils, flax seeds, or
avocados
Fruits and vegetables—ideally fresh, the more colorful the
better; whole fruit rather than juices
High-fiber cereals and breads made from whole grains
Fish and shellfish,
organic chicken or turkey
High-quality protein such as eggs, beans, low-fat dairy, and
unsweetened yogurt
Eat less:
Trans fats from partially hydrogenated or deep-fried foods
Packaged and fast
foods, especially those high in sugar, baked goods, sweets, chips, desserts
White bread, sugary cereals, refined pastas or rice
Processed meat and red meat,and Low-fat products that have replaced fat with
added sugar, such as fat-free yogurt
Choose high Fiber & Low Carb
Carbohydrates have a big impact on your blood sugar levels—more so than fats and
proteins—so you need to be smart about what types of carbs you eat.and better to follow what should consume and what should Avoid as the following.
|
Tr Try to avoid
|
Try to Consume
|
|
White rice
|
Brown or wild rice, riced cauliflower
|
|
White potatoes (including fries and mashed potatoes)
|
Sweet potatoes, yams, cauliflower mash
|
|
Regular pasta
|
Whole-wheat pasta, spaghetti squash
|
|
White bread
|
Whole-wheat or whole-grain bread
|
|
Sugary breakfast cereal
|
High-fiber, low-sugar cereal
|
|
Cornflakes
|
Low-sugar bran flakes
|
|
Corn
|
Peas or leafy greens
|
How to cutting down on sugar:
Reduce soft drinks, soda and juice. For each 12 oz. serving of a sugar-sweetened
beverage you drink a day, your risk for diabetes increases by about 15 percent. Try
sparkling water with a twist of lemon or lime instead. Cut down on creamers and
sweeteners you add to tea and coffee.
Don’t replace saturated fat with sugar. Many of us replace saturated fat such as whole
milk dairy with refined carbs, thinking we’re making a healthier choice. Low-fat doesn’t
mean healthy when the fat has been replaced by added sugar.
Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal,
for example, and add sweetener (or fruit) yourself. You’ll likely add far less sugar than the
manufacturer.
Check labels and opt for low sugar products and use fresh or frozen ingredients instead
of canned goods. Be especially aware of the sugar content of cereals and sugary drinks.
Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals
that often contain hidden sugar. Prepare more meals at home.
Reduce the amount of sugar in recipes by ¼ to ⅓. You can boost sweetness with mint,
cinnamon, nutmeg, or vanilla extract instead of sugar.
Thanks for sharing these diet tips. This is very informative post. To manage sugar level with proper diet also take herbal diabetes supplements
ReplyDelete