What To Eat If You Have Diabetes?

So you have been diagnosed with Type 2 Diabetes. Your mind must be filled with questions like what diet you must follow, what type of lifestyle to lead etc . . . . The best diet for a diabetic is one that is well-balanced and includes a variety of healthy carbohydrates, proteins, and fats. The idea behind this balancing act is choosing the right combination of foods that will help keep blood sugar level in your target range and avoid big swings that can cause diabetes symptoms — from the frequent urination and thirst of high blood sugar to the fatigue, dizziness, headaches, and mood changes of low blood sugar.

Diet

In order to follow a healthy diet, it is necessary to first understand how different foods affect your blood sugar.

• Carbohydrates, which are found in grains, pasta, bread, milk, sweets, starchy vegetables, fruits, are broken down into glucose in the blood faster than other types of food. This causes a rise in blood sugar levels.
• Protein and fats do not directly impact blood sugar, but both should be consumed in moderation.

As you fill your plate at each meal, here is a guideline that you can keep in mind: Fill half your plate with non-starchy vegetables. Make healthy choices — include whole grains, nuts and seeds, lean protein, and small portions of fresh fruits and healthy fats with limited sugar.

Pear, apple, glucometer and metric tape representing the overload

Protein

• What is good: Try to include two or three servings of seafood each week; some fish, like salmon, have the added benefit of containing heart-healthy omega-3 fats. For a vegetarian protein source, experiment with the wide variety of beans. Nuts, which are protein and healthy fats powerhouses, are also a great choice — just keep an eye on the portion sizes as they are very high in calories.
• What can be bad: Processed deli meats and hot dogs have high amounts of fat along with lots of sodium, which can increase the risk of high blood pressure. Heart attack and stroke are two common complications of diabetes, so keeping blood pressure in check is important.

Grains

• What is good: Whole grains such as wild rice, quinoa, and whole grain bread and cereals contain fibre, which is beneficial for digestive health. Whole grains also contain healthy vitamins, minerals, and phytochemicals.
• What can be bad: Refined white flour doesn’t contain the same health benefits as whole grains. Processed foods made with white flour include breakfast cereals, white bread, and pastries, so avoid these options. Also try to steer clear of white rice and pasta.

Dairy

• What is good: With only 6 to 8 grams of carbohydrates in a serving, plain non-fat Greek yogurt is a healthy and versatile dairy option. You can add berries and enjoy it for dessert or breakfast; you can use it in recipes as a replacement for sour cream, which is high in saturated fat.
• What can be bad: Avoid all full-fat dairy products and specially packaged chocolate milk, as it also has added sugar.

Vegetables

• What is good: Non-starchy vegetables such as leafy greens, broccoli, cauliflower, asparagus, and carrots are low in carbohydrates and high in fibre and other nutrients. You can eat non-starchy vegetables in abundance — half of your plate should be filled with these veggies. If you are craving mashed potatoes, give mashed cauliflower a try.
• What can be bad: Stick to small portions of starchy vegetables such as corn, potatoes, and peas. These items are nutritious but should be eaten in moderation.

Fruits

• What is good: Fresh fruit can conquer your craving for sweets while providing antioxidants and fibre. Berries are a great option because recommended portion sizes are typically generous, which may leave you feeling more satisfied, Massey says.
• What can be bad: Avoid added sugar by limiting fruits canned in syrup, and be aware that dried fruits have a very high sugar concentration. Also, fruit juices should be consumed in moderation as they’re high in sugar and don’t contain the same nutrients as whole fruit.

Fats

• What is good: Some types of fat actually help protect your heart. Choose the monounsaturated fats found in avocados, almonds, and pecans or the polyunsaturated fats found in walnuts and sunflower oil, which can help to lower bad cholesterol.
• What can be bad: Saturated fats increase bad cholesterol, so limit butter, cheese, gravy, and fried foods. Keep calories from saturated fat to less than 10 percent of your total daily intake. Trans fats are even worse than saturated fats, so avoid them as much as possible. Look for the term “hydrogenated” on labels of processed foods such as packaged snacks, baked goods, and crackers.

Source:

Everyday Health

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