Eating Right with Diabetes, No Matter Where You Eat
November 05, 2021 | By StayHappi Pharmacy
Updated On - November 23, 2021
What’s the best diet for diabetes?
There are no special foods for diabetes. Be it preventing it or controlling the already existing diabetes, there is no special diet just that you have to keep some foods in preference and some are to be avoided. All together every meal has to be taken in some proportionate manner.
Another important thing to do is to lose weight. Just by exercising regularly and losing about 5 percent to 10 percent of the total body weight can help reduce:
- Blood Sugar Levels
- Blood Pressure
- Cholesterol Levels
Losing weight can not help prevent diabetes but can give a lot more health benefits plus it makes a person look good and toned which adds up to confidence. Losing weight and taking a healthy diet can also help in controlling the mood, energy levels and well being.
Diabetes should be controlled because people who are diabetic are at double risk of cardiac arrest or some other heart disease. They can also develop some mental disorders such as depression.
A diabetic diet is not something very complex, neither does it means removing all the sugar from the diet nor does it means giving up on all your favourite foods. All it means is to be smart enough to make a food choice and eat proportionately.
Who doesn’t like eating sweets? The answer is clear that everyone loves it but people who are diabetic need to take care of their consumption a little bit. But it is also true that eating a diabetic diet doesn’t mean that you will remove all kinds of sugar from your diet. You can always include a bit of sugar in the diet but the main thing is moderation, a little quantity in control can be consumed. We can now mention some ways through which control on sugar can be made easily.
- Reduction in the craving for sweets
- Do not eat white flour if you are intaking sweets
- Add some amount of healthy fat in sweets
- Try eating sweets with the meal rather than eating it all alone
CUTTING DOWN SUGAR
- Cut down the intake of soft drinks, soda or juices: One glass of sweetened drink consumed daily actually increases the chances of diabetes by around 15 per cent. Try making lemonade and get nutrient gain not diabetes.
- Do Not try replacing saturated fat with sugar: Low fat does not mean it is healthy when it is replaced with extra added sugar.
- Do not opt for sweetened foods: Do not buy sweetened coffee or iced tea rather purchase unsweetened foods and add sweetness yourself.
- Do not buy canned or processed foods: Do not opt for frozen meals, frozen meat or chickens. Such foods contain hidden sugars which ultimately means an increment in sugar levels.
Now fats do not mean that they are all unhealthy, some are healthy as well and are required by our body because of the benefits.
So, making a wise choice of fats becomes important.
There are two kinds of fats:
- Unhealthy Fats: These fats are known as saturated fats and are mainly found in red meat, dairy and some more products. Try eliminating saturated fat from the diet but that doesn’t mean removing it completely from the diet. You can try all such food products but only in moderation. Plus it is recommended that 10 percent of the daily calories intake should be saturated fats.
- Unsaturated fats: These are known as healthy fats and they naturally come from fishes and even plants like olive oil, nuts, avocados, etc.
Some good sources are:
REGULARITY IN EATING & EXERCISING REGULARLY
It’s quite easy to cut down the risk of diabetes to almost half by losing around 7 per cent of the body weight. And in this procedure, there is no need to cut down the calories on extremities or starve yourselves.
There are two major approaches for cutting down the risk of diabetes:
- Eating at set times regularly
- Exercising regularly
Eating at regular intervals and at set times is necessary. For the same we can maintain the diary wherein meals can be tracked.
The main reason to eat at set intervals is that the body can maintain blood sugar levels and body weight. Set the goal of eating proportionate meals the whole day.
The meals can be
- BREAKFAST: Start your day with a good and healthy breakfast. It will help in retaining energy at the start of the day. It will also maintain levels of blood sugar.
- SMALL MEALS: Eat regularly and try to take up to six meals every day. This will help to keep a check on total calories intake.
- INTAKE SAME AMOUNT OF CALORIES: Intake of the same amount of calories in every meal will help in maintaining blood sugar levels. Do not overeat at one meal or do not skip any meal.
MOVE THE BODY!
Move your body and at least 30 minutes in a day, dedicating an hour or so is also not a bad idea. Just get into some sweat releasing activities like swimming, walking, running etc which helps in keeping the body fit and body weight under control.
Preventing or controlling diabetes is not difficult, all it takes is a little more effort and some lifestyle changes.