Diabetes can be well managed with healthy eating, combined with regular physical activity and weight management. Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. In this article, I will give you a list of the best kinds of food to control diabetes.
1. What does eating right mean for you?
If you have type 1 diabetes, carb counting is really important to keep your blood glucose levels steady. This is where you estimate how many carbs are in your meal and match it with how much insulin you need to take.
If you have type 2 and you’re overweight, finding a way to lose weight is important as it really improves diabetes management. This is because it can help to lower your blood glucose and reduce your risk of other complications. Losing weight can help you lower your blood glucose levels.
Whether you have type 1 or type 2 diabetes, you might need to lose, gain, or maintain your current weight but it’s important to make healthier food choices while you’re doing this.
2. Best kinds of food to control diabetes
2.1. Eating more fruits and vegetables
We know eating fruit and veg is good for you. It’s always a good thing to aim to eat more at mealtimes and have them as snacks if you’re hungry. This can help you get the vitamins, minerals, and fiber your body needs every day to help keep you healthy.
You might be wondering about fruit and if you should avoid it because it’s sugary? The answer is no. Whole fruit is good for everyone and if you have diabetes, it’s no different. Fruits do contain sugar, but it’s natural sugar. This is different from the added sugar (also known as free sugars) that are in things like chocolate, biscuits, and cakes.
Products like fruit juices also count as added sugar, so go for whole fruit instead. This can be fresh, frozen, dried, or tinned. And it’s best to eat it throughout the day instead of one bigger portion in one go.
2.2. Fiber-rich food helps control diabetes
Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include:
- Legumes, such as beans and peas
- Whole grains
2.3. Fatty Fish – food to control diabetes
Some people consider fatty fish to be one of the healthiest foods on the planet.
Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health.
Getting enough of these fats on a regular basis is especially important for people with diabetes, who have an increased risk for heart disease and stroke.
DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and may help improve the way your arteries function.
Studies show that eating fatty fish may also help regulate your blood sugar.
Fish is also a great source of high-quality protein, which helps you feel full and helps stabilize blood sugar levels.
2.4. Starchy foods
Starchy foods are things like potatoes, rice, pasta, bread, chapattis, naan, and plantain. They all contain carbohydrate, which is broken down into glucose and used by our cells as fuel. The problem with some starchy foods is that it can raise blood glucose levels quickly, which can make it harder for you to manage your diabetes. These foods have something called a high glycaemic index (GI).
There are some better options for starchy foods – ones that affect blood glucose levels more slowly. These are foods with a low glycaemic index (GI), like wholegrain bread, whole-wheat pasta, and basmati, brown or wild rice. They also have more fiber, which helps to keep your digestive system working well. So if you’re trying to cut down on carbs, cut down on things like white bread, pasta, and rice first.
2.5. Choosing healthier fats
We all need fat in our diet because it gives us energy. But different types of fat affect our health in different ways.
Healthier fats are in foods like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil, and sunflower oil. Some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems. These are mainly found in animal products and prepared food like:
- red and processed meat
- biscuits, cakes, pies, and pastries.
It’s still a good idea to cut down on using oils in general, so try to grill, steam, or bake foods instead.
In conclusion, here are the best kinds of food to control diabetes. There is no specific diet for diabetes. But the foods you eat not only make a difference in how you control diabetes but also in how well you feel and how much energy you have.
Conclusion: So above is the Diabetes Diet: Best Kinds of Food to Control Diabetes article. Hopefully with this article you can help you in life, always follow and read our good articles on the website: Newhealthz.com