Diet for Diabetes is a matter of concern as the wrong diet can worsen your situation and make you sick. You must have a diet that is full of vitamins, minerals and protein contents that your body needs while taking care of your blood sugar level.
- What is Diabetes
- How is diabetes connected with diet?
- What is the ideal diet for Diabetes?
- Food suggestions in Diabetes?
- What food items should be avoided in Diabetes?
- How to replace avoided food items?
- Ending words
1. What is Diabetes?
Diabetes is a physical condition that occurs when your blood sugar level increases. Our body soaks the energy that we have from our diet. Insulin is the hormone that takes this responsibility. Diabetes occurs when your body is somehow lacking insulin or it is not able to utilize the hormone to produce energy. As a result, the glucose doesn’t reach the cells but stays in your blood.
There are 3 types of Diabetes and among them, type 2 is the most common one when the body can not utilize or produce enough insulin to turn glucose into energy.
Sadly, it has no cure but one can maintain the level by consuming a healthy diet.
You have to measure your sugar level to make sure your glucose level is normal.
How diabetes is connected with diet.
Though nothing can cure diabetes, a healthy diet can save you from the damages that may occur because of this condition. In Diabetes, our body can not produce enough insulin or utilize it to produce energy from glucose. This hampers the blood glucose or blood sugar balance in the body.
If someone consumes sugar from their diet, the blood sugar level can get higher and higher and increases the risk of nerve damage, heart damage and other organs damage.
If the sugar level increases rapidly in the body, that can even cause death.
That’s why it is important to take care of the amount of sugar you are consuming from your diet.
Though many people believe that cutting off the carbs can help. According to experts, a healthy diet always has a balanced amount of protein, carbs, fiber, vitamins, minerals and other nutrition.
The ideal diet for Diabetes
An ideal diet can be that which has a balanced amount of protein, vitamins, fiber and high-quality carbs. Sugar intake should be avoided in this physical condition.
Fruits and veggies
They can be included in your diet as they are high in vitamins and minerals and low in unhealthy calories. They are also good for heart health.
They can reduce the risk of heart diseases and stroke.
If you’re a starchy food lover, you have to become a little judgemental in this matter.
You should try to have a low glycemic index. It means they will affect your glucose level more slowly than other starchy food items. An abrupt rise in blood sugar levels can put you at risk.
Wholegrain bread, brown rice are examples of low Gl starchy foods.
Your body needs protein. You have to understand what kind of protein your body needs in which proportion.
Though animal protein is a good source it doesn’t mean you should consume that often. Veg proteins should be your main goal.
You also should have fish that has omega 3 such as Salmon, Sardines etc.
Dairy products are good sources of essential vitamins, minerals and protein. You just have to choose what has lower fat.
It is important to cut off the sugar content from dairy products. You can also go for low sugar soya milk as a milk alternative.
Yes, you read it right. Our body needs fat, but it should be good fat, not saturated fat. Olive oil, vegetable oil etc. are examples of unsaturated fat that can also protect your heart
Food suggestion for Diabetes
Some foods are called superfoods for a reason. They do not have harmful fats or carbs but they have a high nutrition value. Let’s have a look at those superfoods.
1. Beans and Lentils
Beans and Lentils are great sources of protein, fibre, vitamins and minerals. 1 cup of beans per day can fulfil your body needs for protein and fibre more than anything.
Fibre and protein both are important for your heart health and they are scientifically proven to fight several heart diseases, risk of stroke and even a few types of cancer.
It can also help you to maintain your diabetes within the control line. They are also slow digestive elements that mean they do not hit any balance in our body abruptly.
2. Oily fish
Seafood items like Salmon, tuna, and mackerel are filled with omega 3 fatty acids that are important for our heart health. Fish is a healthy and tasty option for diabetes. It is highly recommended to have grilled fish, not fried ones.
Nuts are good fats and filled with fibre, protein and other essential nutrition. As in diabetes, your first preference should be maintaining your blood sugar level, it is suggested to intake tree nuts such as Almonds, Cashews, hazelnuts etc. They will reduce the bad cholesterol from the body and increase the good one.
- Berries are important
Antioxidants are important and that’s why berries are important. They are naturally sweet without any sugar and also loaded with the goodness of fibre. Antioxidants can also help to reduce your blood sugar level along with lifting your mood. So, say yes to berries now.
Oats have several benefits. It helps to control blood sugar levels, it is a great source of protein and fibre. The bonus point is you can have a tasty meal with oats. You can add fruits and berries to boost its goodness even more and lift the taste. Make sure to have oats that have no added sugar or salt.
Some veggies are highly diabetes-friendly. In the first row, we can mention Broccoli, Tomato, and spinach as they are a source of high-quality nutrition and antioxidants. On the other hand, a bowl of sweet potatoes can meet your cravings while providing you with high fiber. You can boil them or grill them. Frying is never a good option.
Food items to avoid in Diabetes
Some kinds of fruits should be avoided to reduce further risk. One should cut off these items from the diet for fighting diabetes.
Food with excessive sugar and salt.
These types of foods include chocolates, chips, processed drinks, cakes, some health drinks etc. These food items should be avoided to lead a healthy life and fight the negative possibilities.
Say no to fast food items. They have a high amount of sugar and over time, your brain can get addicted to the sugar intake. It is high time to start avoiding them. Excessive sugar amounts and saturated fat increase the bad cholesterol in your body. They can worsen the situation, put your heart at high risk and damage you in several other ways
High mercury fish – tilefish, marlin
High mercury fish options should be abolished from your diet as they can be a threat to your health. They can affect your brain and nervous system as well as other parts of the body.
How to replace avoided food items?
When we are talking about the diet for diabetes, the first thing that comes to our mind is sugar. You have to cut off the sugar from your diet. That doesn’t always mean that you have to cut off treating your tastebuds with something sweet.
Honey is always there to help you out. Replace sugar with honey. It has some impressive health benefits that make it more worthy.
There are also some sugar replacements in the market you can go for.
Try to replace your white rice with yellow or brown rice as they are low in carbs and high in fibre.
Diabetes can not be fully cured, but if you take care of your daily diet, you can avoid the risk issues from it. A healthy food habit can help you to live your life to the fullest. A food habit that does not have excessive sugar intake but still has essential nutrients is a perfect diet for diabetes.