Diabetes is a common disorder that affects sugar control in the body. When you have diabetes, your blood sugar levels get too high. This can cause many problems, such as bad health, weight gain, and a higher risk for heart disease.
There are many ways to manage diabetes, but making sure you eat healthy food is one of the most important things you can do. Here are 10 tips for a diabetic diet.
When it comes to carbohydrate choices, the first thing you should know is that any starch will keep your blood glucose at normal levels after a meal. You should also limit grains like bread and cereals because they contain large amounts of simple sugars and starches. Instead, choose complex carbs and make them part of every meal. Try barley and wild rice instead of white rice; whole-grain pasta sauces over starchy ones (like tomato sauce); potatoes in place of bread or noodles; quinoa in place of couscous, or sweet potato casserole in place of mashed potatoes.
Fruits and vegetables are nutrient-packed foods that give you energy but fill you up slowly and keep your hunger levels steady. They also improve your mood because they contain important B Vitamins such as folate, thiamine, and niacin. When you eat them with whole grains and high-quality proteins, you'll take in fewer calories and absorb nutrients better. Try tossing salad greens into sandwiches for lunchtime snacks to start the day. For dinner, enjoy stir-fried veggies with brown rice or quinoa noodles. Fruit bowls are another easy meal option. Fill half of a bowl with fruit and top with granola, yogurt, or cottage cheese. A quick note: Fiber is very important for digestive health, so make sure you're getting enough fiber today. Include some beans, peas, lentils, oats, barley, or wheat bran in your diet to boost fiber content. You need 21 grams per day to reap benefits.
Protein-rich foods help stabilize blood glucose after meals, so you don't feel hungry again right away and tend to overeat. Ensure your protein sources are lean meats, nuts, and legumes rather than fried fast food or fatty red meat. Also, consider choosing fish twice a week instead of red meat. Fish contains folic acid and omega 3 oils, which are good for cardiovascular health. If you must use meat as an occasional source of protein, look for cuts like bison, ostrich, and chicken breast. This way, you'll avoid added saturated fats and trans fats from processed versions of meat.
Water flushes out toxins and keeps your blood pressure down, helping prevent damage to blood vessels. Water acts as a natural appetite suppressant and makes you feel fuller longer. It also aids digestion, preventing constipation and diarrhea. And, if you drink enough fluids throughout the day, your urine will be less concentrated, which will cut back on kidney stones. People who consume fewer than five servings of milk each day increase their calcium intake by about 30 percent. Milk increases bone density by strengthening bones and reducing fractures. Avoiding dairy products will lower your calcium intake by 20 percent.
Soda consumption has been linked to rising obesity rates. In addition, artificial dyes used to color many sodas can contribute to hyperactivity in children. Sugar in soft drinks may also lead to tooth decay. The American Beverage Association claims that Americans can meet their daily fluid requirements through diet alone. But the American Academy of Pediatrics recommends that all children ages 4 to 8 years old get at least 2 liters of liquid every day, while those 9 months to 5 years old should receive 1.8 liters a day. Also, cut down on added sugar such as sweetened yogurt, cereal bars, cookies, and even juice boxes. If necessary, find healthier options. Instead of soda, try seltzer water. Or skip it altogether and opt for fresh lemonade made with real lemons, limes, or key lime pie filling.
It's easier said than done to control portion size, but there are ways to do it. Start by looking in the refrigerator section of your grocery store, where you usually see more "healthy" choices. Choose low-fat dairy products marked with the words "2% Less Fat." Look for fruits and vegetables that haven't had any processing and have only minimal amounts of salt. Most snack bags have a nutrition label. Take advantage of this information and read labels before reaching for chips, pretzels, or other processed snacks. Keep a small plate handy when serving yourself. Use it to serve yourself one or two bites from what you normally would eat at a sitting. Then put the rest of the food away.
Eating too much fat can raise cholesterol levels and increase risk factors for heart disease. Choosing low-fat dairy products is one easy way to reduce fat grams without sacrificing flavor. Try skim milk, reduced-fat cheese, and cottage cheese. When buying packaged baked goods like muffins, bread, or pastries, check the total fat and calories label. Look for items labeled 0 g (zero) fat or having 140 calories or less per serving. Avoid cakes, pies, frosted cupcakes, doughnuts, and most ready-to-eat cereals because they often contain high amounts of refined grains.
A typical breakfast includes the top three foods responsible for adding significant calories to an average person's daily diet: coffee, French toast, and bacon. According to the U.S. Department of Agriculture, these foods pack nearly 200 calories apiece. Eating something instead of skipping breakfast is better than nothing, so make sure to fill up first thing after waking up in the morning. A quarter cup of fruit topped with low-fat yogurt provides 100 calories and 6 grams of protein. Half a sliced banana sprinkled with nuts adds 120 calories and contains 3 grams of fiber. Whole wheat toast drizzled with non-fat honey adds 110 calories and 4 grams of fiber. It's best to eat complex carbs early in the day. Complex carbohydrates are higher in fiber and provide longer-lasting energy since they take some time to digest than simple carbohydrates, giving you quick bursts of energy followed by a crash later in the day. Simple sugars cause blood sugar spikes, leaving you craving more sweets.
Sleep deprivation is common among teens with type 1 diabetes due to irregular bedtimes and changes in insulin sensitivity with puberty. Lack of sleep can increase stress hormone production, mood swings, and poor decision-making. Teens need between 8 and 10 hours of sleep every night. Insufficient or disrupted sleep can also affect how well a teen takes medication such as insulin. To help teenagers establish regular sleeping patterns, give them consistent bedtime routines, and avoid caffeine late into the evening. Set alarms if needed. Encourage good habits such as going to bed by 9 p.m., getting 7 to 8 hours of sleep each night, and napping midday. If all else fails, try taking a nap.
Alcohol consumption has been linked to worse control and complications from diabetes. Having a drink at mealtime may interfere with your ability to maintain proper blood glucose levels. Alcohol can trigger episodes of hypoglycemia and hyperglycemia in people who don't have diabetes. For people with diabetes, drinking even small amounts of alcohol increases their chances of developing serious conditions like diabetic ketoacidosis. Ask about any special rules on when it is OK to consume alcohol before meals. People with diabetes should limit themselves to one to two drinks per week. Even then, ask their doctor before consuming alcohol.
Disclaimer: This article is for informational purposes only and is not intended to be a substitute for professional consultation or advice related to your health or finances. No reference to an identifiable individual or company is intended as an endorsement thereof. Some or all of this article may have been generated using artificial intelligence, and it may contain certain inaccuracies or unreliable information. Readers should not rely on this article for information and should consult with professionals for personal advice.