Somebody has rightly said “There is no diet that will do what eating healthy does”.
The key to managing your diabetes is eating healthy. Eating right is vital if you’re trying to prevent or control diabetes. While exercise is also important, what you eat has the biggest impact when it comes to weight loss. But what does diabetes diet mean? You may be surprised to hear that your nutritional needs are virtually the same as everyone else: no special foods or complicated diets are necessary.
Diabetic diet tip 1: Choose high fibre; slow-release carbs
Include high-fibre in your diet. These foods take more time to digest and hence sugar is slowly absorbed into the bloodstream. As a result you’re less likely to experience a spike in your blood sugar level, you’ll remain sated for longer, and are less likely to overeat.
Must include in your diet:
- Healthy fats from raw nuts
- Fresh fruits and vegetables
- High fibre cereals and bread
- Fish and shell-fish
- Eggs, beans, milk, cheese, yoghurt etc.
Diabetes and diet tip 2: Be smart about sweets
By slowly reducing the sugar in your diet, little at a time, you will be able wean off your cravings towards sweets. Slowly by habit, you will be craving for healthier options. The key is moderation. Some tips:
- Hold the rice if you want dessert
- Add some healthy fat to your dessert like peanut butter, yogurt etc.
- Eat sweets as a meal, rather than a stand-alone snack.
- Reduce soft drinks, soda and juice
- Check labels when buying anything
- Avoid processed or packaged foods
- Find healthy ways to satisfy your sweet tooth
- Start with half of the dessert you normally eat
Diabetes and diet tip 3: Choose fats wisely
People with diabetes are at higher risk for heart disease, so it is more important to be smart about fats. Some are unhealthy and others have enormous health benefits.
Healthy fats– Safest fats available in olive oil, nuts and avocados. Omega-3 fatty acids from salmon, tuna and flaxseeds fight inflammation and support brain and heart health.
Saturated fats– Recent evidence suggests that consuming whole-fat dairy can have beneficial effects, including helping to control weight.
Diabetes and diet tip 4: Eat regularly and keep a food diary
Research shows that following a regular eating schedule and recording what we eat are the most helpful strategies. Some tips to follow here include:
- Don’t skip breakfast
- Eat regular small meals- up to 6 per day
- Keep the same calorie intake for all meals
- Keep a food diary
If you feel it is getting difficult for you getting accustomed to the diet and following it, always consult your doctor or dietician to provide you with complete instructions to create a healthy, diabetic diet.