– Advice on diabetic diet plan
4 tips for diet with diabetes
Eating to prevent, control and reverse diabetes
Diabetes is on the rise, however, most cases can be prevented with healthy changes in lifestyle. Some can even be reversed. Taking measures to prevent and control diabetes does not mean living in deprivation. While eating well is important, you do not have to give up sweets altogether or resign yourself to a life of bland "healthy" foods. With these tips, you can still enjoy your favorite foods and enjoy your meals without feeling hungry or deprived.
Tip 1 – Choose high-fiber and slow-release carbohydrates
Carbohydrates have a big impact on your blood sugar levels, more than fats and proteins, but you do not need to avoid them. You just need to be smart about what types of carbohydrates you eat.
In general, it is best to limit highly refined carbohydrates such as white bread, pasta and rice, as well as soft drinks, sweets and snacks. Focus on complex carbohydrates rich in fiber, also known as slow-release carbohydrates. Slow-release carbohydrates help maintain blood sugar levels even because they are digested more slowly, which prevents the body from producing too much insulin. They also provide lasting energy and help you to be full for longer.
Tip 2: Be smart with sweets
Eating for diabetes does not mean eliminating sugar. If you have diabetes, you can still enjoy a small portion of your favorite dessert once in a while. The key is moderation.
But maybe you have a sweet tooth and the idea of reducing the consumption of sweets sounds almost as bad as cutting them off completely. The good news is that cravings disappear and preferences change. As your eating habits become healthier, the foods you used to love may seem too rich or too sweet, and you may want healthier options.
Tip 3: Choose fats wisely
Fats can be useful or harmful in your diet. People with diabetes are at a higher risk of heart disease, so it is even more important to be smart about fat. Some fats are not healthy and others have enormous health benefits. But all fats are rich in calories, so you should always observe the size of your portions.
• Unhealthy fats: the two most harmful fats are saturated fats and trans fats. Saturated fats are found mainly in products of animal origin such as red meat, whole milk dairy products and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil, which is very good for food manufacturers, and very bad for you.
• Healthy fats: the best fats are unsaturated fats, which come from plants and fish and are liquid at room temperature. The main sources include olive oil, canola oil, walnuts and avocados. Also concentrate on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna and flax seeds.
Tip 4: Eat regularly and keep a food diary
Research shows that people who keep a food diary are more likely to lose weight and not get it back. In fact, a recent study found that people who keep a food diary lost twice as much weight as those who did not.
Why write down what you eat and drink helps you throw away pounds? On the one hand, it helps you identify problem areas, like your snack or your morning coffee, where you get many more calories than you thought. It also increases your awareness of what, why and how much you are eating, which helps you reduce meaningless snacks and emotional nourishment.
Article by Maya W. Paul and Melinda Smith, M.A. of the website –
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– Advice on diet plan for diabetics
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