Get to know a Healthy Diet for Diabetics
Keeping blood sugar levels stable is something that is important for diabetics to do. One way is to adjust your diet so that blood sugar levels remain stable. So, what is a good diet? Check out the full explanation below.
Healthy Diet for Diabetics
Adopting a healthy diet is important for people with diabetes (diabetes) so they can live a healthy and normal life.
Basically, a diet is a guide to when, what, and how much to eat to get the nutrients you need while maintaining blood sugar levels. A diet for diabetes should be rich in nutrients and low in fat and calories.
The following are various healthy eating patterns for diabetics, including:
1. Counting Carbohydrates
Finding out how many carbohydrates you are consuming and setting a limit for each meal can help keep your blood sugar level within a normal range.
Consult your doctor or dietitian to find out how many carbohydrates you can eat each day.
2. Consumption of Foods with a Low Glycemic Index
Diabetics are usually advised to use the glycemic index (GI) to choose foods, especially foods that contain carbohydrates.
This method is useful for sorting foods that contain carbohydrates based on their effect on blood glucose levels. Therefore, consult a dietitian about whether this method is suitable for you.
Also Read: 11 Healthy Foods to Replace Rice that are Safe for Diabetics
3. Eat High Fiber Foods
Fiber facilitates how the body digests and helps control blood sugar levels. Here are foods that are high in fiber:
- Whole grains.
- Legumes, such as beans and peas.
4. Using the ‘Plate’ Method
This method is useful for those of you who want to reduce daily food portions. The trick is to make sure your body gets enough non-starchy vegetables and lean protein, and limit high-carbohydrate foods.
Start this method using a 23 cm dinner plate, then:
- Fill your plate halfway with non-starchy vegetables, such as lettuce, green beans, broccoli, cauliflower, cauliflower, and carrots.
- Fill one quarter with a lean protein, such as chicken, beans, tofu, or eggs.
- Fill another quarter with carbohydrate foods. Foods that are higher in carbohydrates include whole grains, starchy vegetables (potatoes and peas), rice, legumes, fruit and yogurt. A cup of milk also counts as carbohydrates.
5. Choose Healthy Fats
Fat does not have to be shunned, even if you have diabetes. So, learn to distinguish between unhealthy fats and healthy fats.
Therefore, consider choosing sources of these healthy fats, including:
- Oils, including canola and safflower.
- Nuts, such as peanuts, almonds, and walnuts.
- Seeds, including sesame, pumpkin, and sunflower.
- Olive oil.
6. Don’t Skip Breakfast
The thing that should not be underestimated is breakfast. Breakfast is one habit that helps with long-term weight loss.
Nuts, fruit, or scrambled eggs and whole-grain bread are diabetes-friendly breakfasts
Also Read: Rarely Realized, This is the Diet that Causes Diabetes
7. Reduce Salt Intake
Salt intake in a day should be less than 2,300 milligrams (mg). Meanwhile, for those of you who have heart disease, your intake should be less than 1,500 mg, this is important for managing blood pressure and the risk of heart disease, which is a common complication of diabetes.
An alternative to salt for cooking is dry spices because they are free of sodium and calories.
8. Consume Fish
Several kinds of fish are recommended such as salmon, mackerel, tuna and sardines because they are rich in omega-3 fatty acids.
Consuming enough omega-3 fatty acids from fish on a regular basis is very important for diabetics to avoid an increased risk of heart disease and stroke.
Consult a Dietitian
After you get information about what are the healthy eating patterns for diabetics as above, don’t forget to consult with your doctor or nutritionist to get the right directions. In addition, also accompanied by physical activity 2.5 hours a week to help lower blood sugar levels.
Some types of exercise that can be done include walking, going up and down stairs, cycling, or doing other household chores.
So, make sure to be physically active in your daily activities to support a healthy diet to lower blood sugar levels.
- Anonymous. 2022. Diabetic Meal Planning. https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html. (Accessed December 26, 2022)
- Anonymous. 2021. Diabetes diet: Create your healthy-eating plan. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295. (Accessed December 26, 2022)
- Anonymous. What is a healthy, balanced diet for diabetes?. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/what-is-a-healthy-balanced-diet. (Accessed December 26, 2022)
- Migala, Jessica. 2021. What Is a Type 2 Diabetes Friendly Diet? A Complete Guide. https://www.everydayhealth.com/type-2-diabetes/guide/diet/. (Accessed December 26, 2022)
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