What is a Diabetic Diet?

You need to start a diabetic diet if you currently have diabetes or are concerned that you may be at risk. You can make a big difference in your life by exercising, watching your weight and eating healthy. Eating healthy comes down to these three things: What, when and how much you eat.
Carbohydrates
Even though they have a huge affect on your sugar levels, you don’t need to avoid them. You simply have to be aware about the types of carbohydrates you’re having and learn how to balance them in your diabetic diet.
Simple vs. Complex
Carbs include the simple sugars as well as complex fibers and starches. The body converts the carbohydrates into glucose which your body needs for fuel.
•        Simple carbs: These include fruit in addition to certain vegetables. But simple carbs also include those found in refined and processed foods that have little or no nutritional value. Some of these are candy, soda, snack foods and also white products like white rice and white flour.
•        Complex carbs: These are found in whole grains, starchy vegetables and legumes. Since complex carbohydrates take longer for your body to digest, it will make you feel like you are full over a longer period of time and help to keep your glucose level more even.
Diabetes and sweets
A diabetic diet doesn’t mean you can’t have sweets.  Even with diabetes it is still okay to have a small serving of dessert once in awhile. Just remember that sweets add extra carbs so it’s best to reduce the amount of other carbohydrates you are consuming in order to compensate.
This method will allow you to keep your blood sugar level in check. However, some of the carbohydrates you are replacing contain nutrients that your body requires so you shouldn’t substitute a lot.
Regular meals
An important component of a diabetic diet is to dine at regular intervals. Keeping to a regular eating schedule allows your body to better regulate your blood sugar level along with your weight. Try to maintain consistent serving sizes and eat in moderation.
•        Never skip breakfast: Always begin your day with a good healthy breakfast. A daily breakfast will help provide you with energy and steady blood glucose levels.
•        Try eating smaller meals at regular intervals: It is better for you if you consume three small meals and three snacks between meals throughout the day. Most people have a tendency to consume a lot of food when they are very hungry, dining regularly will keep your meal portions and hunger in check.
•        Maintain the same caloric intake: Consuming a similar amount of calories every day will help maintain the regularity of blood sugar levels. Don’t gorge one day and try to make up for it by skimping on meals the next day.
•        Pay attention to your body: You should never keep eating until you are stuffed. It takes time before your brain gets the signal that you have eaten enough, so stop eating when you begin to feel full. Let the food settle for about 20 minutes and if you are still hungry you can have a bit more.
Watch your caloric intake
Although it’s not healthy for anyone to consume too many calories this is especially important if you are a diabetic. Managing the size of the servings in your diabetic diet will help to control your calories.
•       Eat 3 ounces of protein: Just be aware that calories are higher in proteins found in animal meat so you need to pay special attention as to the amount you are getting.
•       Only have a ½ cup of starchy carbs: This would be something like cooked pasta or rice.
•       Eat veggies to start off your meals: They provide nutrients and will help to make you feel fuller.
•       Check the food labels: Get an understanding of how many servings and portions are in each item.
Good and bad fats
Some fats have beneficial properties while others are just plain unhealthy. Regardless, they all contain a lot of calories so watch how much you have.
•        Bad fats – Trans fats are the type you find in baked products like cakes and cookies, fried products like french fries and in many margarines and shortenings. The saturated fats are the ones you mostly find in animal products like eggs, red meat and dairy products.
•        Good fats – These are the unsaturated variety that are found in plants and remain in liquid form at room temperature. Some sources of unsaturated fat are found in canola oil, olive oil, avocados and nuts.  Omega-3 are fatty acids which help to support a healthy heart and brain as well as fight inflammation and can be found in tuna, salmon and flaxseeds.
A diabetic diet is one that is low in fat, high in nutrients and has a moderate level of calories. You don’t have to consume any weird foods, just make sure you emphasize whole grains, fruits and vegetables. Basically it’s just a healthy diet that’s good for everyone.

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