So you have been diagnosed with diabetes and are thinking what to do next! Though diabetes is a severe illness, it does not necessarily mean that you have to compromise on the quality of your life.
You can keep your blood glucose levels under control simply by taking care of your diet. Eating right is the key to maintaining good health. Check out these useful diet tips for diabetics.
Effective Diet Tips For Diabetics
Switch To Slow Release Carbs
Carbohydrates do have a great impact on your blood sugar levels, but you do not have to give up on them completely. Instead of consuming highly refined sources of carbohydrates, have complex carbohydrates high in fiber. Also called slow release carbs, these foods keep your blood sugar levels under control, as they are digested very slowly, inhibiting the production of excessive insulin.
They also provide lots of energy and keep you feeling full for a long time. So instead of consuming refined carbs like white rice, white bread, regular pasta go for high fiber options like brown rice, brown bread and whole wheat pasta. Replace your sweet breakfast cereals with rolled oats and raisin bran. Stock up on non starchy vegetables like green beans, spinach and broccoli.
Go Easy On All Things Sweet
Eat small portions of sweets with your meal rather than having them in the end. Sweets when eaten alone cause your blood sugar levels to rise drastically. Another tip is to drink a glass of water before you eat sweets. This makes you feel full and you end up eating smaller portions of sweets. Add healthy fats like ricotta cheese or peanut butter to your meals when you plan to have dessert. These fats slow down the digestive process, making sure that your blood glucose levels stay put and do not rise quickly. Eliminate soda, soft drinks, sweetened juices and syrups from your diet. Replace ice creams with alternatives like frozen bananas blended with yogurt.
Choose Fats Sensibly
Did you know that diabetics are also at risk of contracting heart disease? Stop consuming unhealthy, saturated fats found in red meat, eggs and whole milk dairy products. Avoid ready to eat fried foods that may contain trans fats.The best fats for you are unsaturated fats like those found in olive oil, nuts, canola oil, flax seed oil etc. Other good sources of healthy fats are fish like salmon and tuna. Use these foods to add taste and nutrition to your diet without increasing the possibility of contracting heart disease.
Eating nuts every day can control diabetes and prevent related complications. Recent studies indicate that by consuming merely 2 ounces of nuts daily is good for blood glucose control as well as serum lipid control in people suffering from type-2 diabetes. You can add raw, unsalted or dry roasted nuts to your daily diet.
Never underestimate the amount of carbohydrates, sugar and calories present in alcoholic drinks. Cocktails are a big ‘No’ as they are mixed with lots of sugar, soda and juice.Drink if you must, but in moderation; no more than 2 drinks a day. Choose sugar free drinks. Avoiding alcohol entirely will be a better option as it interferes with medication for diabetes as well as insulin.
Follow A Strict Meal Schedule
Follow a meal routine strictly. Neither overeat, nor starve. Instead of having 3 large meals, have several small meals throughout the day. This ensures that diabetics do not suffer from hypoglycemia, where your blood sugar level falls below the normal range. Get rid of the temptation to eat unhealthy food by keeping your kitchen free from such food. These quick diet tips are easy to follow and useful in maintaining good health in people suffering from diabetes.