10 Ways to Eat Less On Diabetes Diet


10 Ways to Eat Less On Diabetes Diet

Today I want to give you 10 ways to eat less on a diabetes diet that will still allow you to keep your blood sugar under control while possibly losing weight at the same time. So here we go.

Diabetes Diet eBook:

1. EAT A GOOD BREAKFAST

I've already talked about this a lot. Be sure to check out my other videos related to diabetes breakfast bugs to avoid.

2. EAT MORE FIBERS

I made a video about the best fiber foods to eat, so look at it to learn more.

3. Drink lots of water

This may sound silly, but the water is actually very stuffy. Besides, water is the healthiest thing you can put in your body. But very few of us drink enough. According to a study by the Centers for Disease Control and Prevention. Forty-three percent of adults drink less than four cups of water a day. That includes 36 percent who drink from one to three cups, and 7 percent who drink none. You should strive to drink in a minimum of 32 ounces of water every day. But if you drink more, you will eat less. There are so many reasons to drink lots of water for those of us with diabetes, but the main reason is our high risk of dehydration. According to David Spiro, an RN who is a WebMD collaborator, "For people with diabetes, the risk of dehydration is greater, because higher than normal blood glucose depletes fluids." To get rid of glucose, the kidneys will treat to pass through the urine, but that requires water.

Therefore, the higher your blood glucose level, the more fluids you should drink, so that thirst is one of the main symptoms of diabetes. "

4. LEAVE A LITTLE ON THE PLATE

You do not have to eat everything on your plate. I know, most of us grew up with a mother who told us that there are children dying of hunger in China or Ethiopia or whatever region her mother chose. But we can eat less with this simple practice. Leave a tablespoon of soup in that bowl. Leave that last bit of sweet potato.

Find small ways to leave food on your plate and then next week, maybe leave a little more. Do not skip meals, but just leave a little on the plate.

5. EAT SOME PROTEIN BITS

I found several studies that concluded a high protein snack between meals helped those of us with diabetes to eat less at mealtime. High protein snacks were also low in carbohydrates, which is even better. For one of your snacks during the day, try to eat nuts. Nuts not only add a lot of protein and energy to your day, they also have a pretty good amount of fiber, and we've already discussed the benefits of fiber.

6. LESS STARCH, GREENER

Another way to eat less but feel full is to eat cruciferous vegetables and leave the starch aside. Instead of that baked potato eat some kale or spinach. These green vegetables add a ton of nutrients and fiber to your food and fill you up very quickly without affecting your blood sugar at all.

7. Sweets with food

We've talked about this before. Just because you have diabetes does not mean you can not have sugar. But when you eat those sweets you can make a big difference. Eat sweets with a meal, rather than as an independent snack. When they eat on their own, candy causes your blood sugar to rise. But if you eat them along with other healthy foods as part of your meal, your blood sugar will not rise so quickly. Also, if you wait to eat that bar snickers after a meal of fiber and protein, you may not want to eat it all.

8. HERBS

Add the herbs and spices to all your dishes. When you eat energy-containing foods, your body is looking for micro-nutrients to metabolize extra carbohydrates. One of the best sources of micro-nutrients are natural spices and herbs that come from different parts of plants. I also argue that the use of spices and herbs also make meals more enjoyable because, in the brain, high tastes mean the arrival of a necessary micro-nutrient in the body. This will help your metabolism and the amount of food you eat.

9. EATING INTENTIONALLY

What I mean by this? I mean do not use meal times as a time to catch up on the latest sports scores or soap operas. When you eat while doing something else, like watching TV, you are not paying enough attention to what you are eating. You eat faster and more. Do not distract yourself by eating. Eat intentionally and know when you have had enough.

10. DO NOT STRESS COMA

For many people, eating is a way to cope with stress. This may not be the case for those of us with diabetes. If you tend to eat out of stress when you are not hungry, learn to adjust your response to stressful events. This is because your response to eating is interconnected with your reactions to stress, and it goes through many well-linked linked pathways in your brain. You may need professional help to create new ways to deal with stress-related events.

Video credits to The Diabetes Council YouTube channel





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10 Ways to Eat Less On Diabetes Diet

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