Five Healthy Eating Tips for People with Diabetes
Stop the painful days of strict diets, narrow food choices, and crazy workout routine. According to The North American Diabetes Association, diabetes diet plan simply is applying the basic concepts of healthy eating.
The way people who have diabetes should eat is basically the same with every other people. Reduce some pounds if you want to. Keep your blood sugar levels, cholesterol, and blood pressure in the healthy rate. As a matter of fact, your list of forbidden foods is not that long. You can start with five healthy eating habits that will improve your well being.
In this article, you will find those five healthy eating tips so you can start applying them to your habit.
1. Mind Your Plate
Have a good look at your plates (the foods and the servings size). Rate your plates to see if they are balanced. For lunch and dinner time, does the half of your dish are vegetables? 25 % starch or grain, and the rest are protein sources? Will there be any place for fruit and low-fat milk or yogurt? Do you pick whole grains and not processed foods?
Keeping this healthy rules make sure you have all nutrients you need in appropriate portion. Your plate should consist of fruits, vegetables, whole grains, protein and low-fat dairy foods.
How do we do that? Should you serve more fruit and vegetables or reduce the protein? Is dairy product missing? Take a few weeks to tweak your diet plan and choose wisely depending on your goal. Consider the size of your plates as well. A small plate will make you feel full just like a bigger plate. The psychological effect of this phenomena is proven scientifically.
2. Mind your Portions
Our portion is too big. This causes excess calories and increases weight. A particular study from 2010 concluded that we got a jumbo portion of processed foods with extra fat, and extra sugar such as chips, burgers, fries, drinks, cakes, and sweets.
It is time to reduce our extra-large portions of foods and increase portions of healthy foods we’re often lacking such as fruit and vegetables, and whole grains. Try cutting your servings of unhealthy foods by 5 to 10 %. The reduction may not be noticeable, but you are cutting down your calorie, carbohydrate, fat, and sodium consumption. This reduction will improve your body weight, blood sugar level, cholesterol, and blood pressure if you do it consistently.
3. Healthy Oils and Fats Only
Research shows that consuming more mono unsaturated and polyunsaturated fat is more important than just consuming less overall fat. Limiting the saturated fats (and trans fat) is strongly advisable for people with diabetes. Saturated fat increases insulin resistance, the reason behind abnormal blood sugar level and blood pressure in people who have diabetes.
You have two goals about oils and fat:
1. Stay away from solid fats to reduce saturated fat. Such as cheese, butter, and cream cheese.
2. Get more mono- and polyunsaturated fat by using cooking oils from vegetables, nuts, or seeds.
4. Carbohydrate Sources
We are drinking and eating so many calories from added sugar. Your biggest enemies are sodas, sports drinks, tea, coffee, syrups, beer, and sweets. Remember the recommended sugar amount per day for an adult is 22 teaspoons. Getting carbohydrate from added sugar is not advisable. Get that carbohydrate from nutritious options instead: whole grains, and low-fat dairy products.
5. Minimize Eating on the Restaurant
It is possible to have a healthy restaurant food, but it’s difficult to do it frequently and meet your eating goals. Restaurants often serve up big portions with lots of fat and sodium while vegetables, and fruits are often missing. Try making your own breakfast and lunch with a salad, fruit, and milk a few times a week.
When you eat at the restaurant, you can’t choose and control your portions and fat. So it is great to cook as often as possible. It is fine if you dine out occasionally.
What blood sugar levels are considered normal?
According to Webmd, A normal sugar level is currently considered to be less than 100 mg/dL when fasting and less than 140 mg/dL two hours after eating. But in most healthy people, sugar levels are even lower.