Diabetics know full well that they need to keep their blood sugar levels stable as much as possible hence they are careful with what they eat, drink, and even their lifestyle is changed to suit their condition. Their diet plays a huge role on how their blood sugar remains steady, but for those who are not aware that they are diabetic or that they are in the early stages, the idea of changing their diet to accommodate their condition may be difficult at times. After all, going on a diabetes diet means eating bland foods, right?
Well, not necessarily.
If this is your first time to follow a diabetic eating plan, try these tips out:
Have more fiber-rich foods
When it comes to your diabetes diet, you will need to add more fiber-rich foods to your daily diet. Dietary fibers are found on plant foods that the body doesn’t absorb or digest. One reason why you should add fiber is that it aids the body when it comes to digesting food and regulating blood sugar levels too. Which foods are rich in fiber? Load up on vegetables, nuts, fruits, legumes, wheat bran, and whole-wheat flour as well.
Lower your intake of carbs
Another thing that you will need to consider when it comes to your diabetes diet is to reduce your carb intake as much as possible. Eating foods that are high in carb content can cause your cells becomes insulin resistant which is not really good for those who have diabetes. With that being said, you will need to cut back on your consumption of carbohydrates as much as possible.
Add more “good” fats
What else is there to consider in a diabetes diet? Adding good fats is going to be useful to you in the long run especially when you have diabetes since the presence of monounsaturated fats as well as polyunsaturated fats can reduce your cholesterol levels significantly. Foods that are rich in good fats include almonds, walnuts, canola oil, peanut oil, avocados, pecans, olives and olive oil just to name a few. Of course, you still need to eat it in moderation to ensure that your cholesterol levels remain at the right number.
Stick with whole foods
When it comes to diabetes diet, you should switch to eating whole foods instead. Whole foods are basically those that aren’t processed which means that you need to minimize your consumption of fast-food meals and take outs as they are rich in sodium, grease, and unhealthy fats too. What’s great about whole foods is that they are still packed with nutrients that are good for your overall health. However, as with any type of food, it is important that you eat in moderation since becoming overweight can be difficult for you in your condition.
Have some fish
What else do you need in your diabetes diet? Well, eating wild-caught fish is another recommendation to those who have diabetes since they are rich in heart-healthy fats. There are many options to consider such as cod, halibut, mackerel, sardines, salmon, ad bluefish too. The omega-3 fatty acids that are present in fish can reduce blood fats which we all know as triglycerides.
Portion control helps
If you want to keep your diabetes in control, it is best that you practice portion control when you eat. This way, you will have better control over your weight which plays a role in your diabetes. Since you are reducing your intake of food, it will be easier for you to monitor the types of food that you are eating such as carbs and the like.