Create a healthy eating plan for diabetes

The diabetes diet simply boils down to a healthy eating plan that will help you control your blood sugar. We’ll give you the right help to get you started, from meal planning to carb counting.

The diabetes diet simply means eating healthy foods in moderation and sticking to a consistent meal schedule.

The Diabetes Specific Diet is a healthy eating plan that’s rich in natural nutrients and low in fat and calories. One of the main components of this diet is eating fruits, vegetables and whole grains. The diabetes diet is actually the best eating plan for most people.

Why do you need to make a plan for a healthy eating pattern?

If you have diabetes or prediabetes, your doctor will often recommend that you see a dietitian to help you plan a healthy eating pattern. The plan helps you control your blood sugar (glucose), control your weight and control heart disease risk factors, such as high blood pressure and high blood fats.

When you overeat calories and fat, your body creates an unwanted spike in blood glucose. And if you don’t check your glucose regularly, this can lead to serious problems, such as a high level of glucose in the blood (hyperglycemia), and if this rise continues, it can lead to long-term complications, including nerve, liver and heart atrophy.

You can help keep your blood glucose levels in a safe range by making healthy food choices and monitoring your eating habits.

For most people with type 2 diabetes, losing weight can facilitate blood glucose control and provide a host of other health benefits. If you need to lose weight, a diabetes diet provides a structured and nutritious way to reach your goal safely.

What does a diabetes diet involve?

The diabetes diet is based on eating three meals at regular times during the day. This system helps the body make better use of the insulin it produces or obtains through drug absorption.

A registered dietitian can help you design a diet based on your health goals, desires, and lifestyle. Your dietitian can also discuss with you how to improve your eating habits, such as choosing portion sizes to suit your needs and based on your size and activity level.

Recommended foods

Limit your calorie count with these nutritious foods. Choose healthy carbohydrates, high-fiber foods, fish and “good” fats.

healthy carbohydrates

During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) are broken down into glucose in the blood. Focus on healthy carbohydrates, such as:

  • the fruit
  • vegetables
  • Whole grains
  • Legumes such as beans and peas
  • The consumption of low-fat dairy products, such as milk and cheese, is increasing

Avoid less healthy carbohydrates, such as foods or drinks that contain added fats, sugars and sodium.

High-fiber foods

There are many parts of plant foods that the body cannot digest or absorb, including dietary fiber. Fiber eases the way your body digests and helps control blood sugar levels. Foods rich in fiber include:

  • vegetables
  • the fruit
  • nuts
  • Legumes such as beans and peas
  • Whole grains

Heart-healthy fish

Eat heart-healthy fish at least twice a week. Salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which may reduce the chances of heart disease.

Avoid fried fish and fish that contain high levels of mercury, such as king mackerel.

“good” fats

Foods that contain monounsaturated fats and polyunsaturated fats can help lower blood cholesterol levels. They include:

  • avocado
  • nuts
  • Olive, canola, and peanut oils

But do not overdo it; As all fats are rich in calories.

Foods to avoid

Diabetes increases the risk of heart disease and stroke by accelerating the growth of clogged, hardened arteries. Foods containing the following can harm your goal of a heart-healthy diet.

Saturated fat. Avoid fatty dairy products and animal proteins, such as butter, beef, sausage, sausage and bacon. Also reduce your intake of coconut and palm kernel oils.

Trans fats. Avoid trans fats found in ready-made snacks, baked goods, butter and margarine.

cholesterol. Sources of cholesterol include fatty dairy products, animal proteins, egg yolks, liver and other meats. Consume no more than 200 mg of cholesterol per day.

Sodium. Have no more than 2,300 mg of sodium per day. Your doctor may suggest eating less if you have high blood pressure.

Conclusion Make a plan

You can use a few different methods to create a diabetes diet; To help you keep your blood sugar level within the normal range. With the help of a nutritionist, you may find that one or a combination of the following methods works for you:

Dish method

The American Diabetes Association offers a simple way to plan meals. It consists primarily of eating more vegetables. Follow these steps when preparing your dish:

  • Eat half your plate of non-starchy vegetables, such as spinach, carrots, and tomatoes
  • Fill a quarter of your plate with protein, such as tuna, lean meat or chicken.
  • Fill the last quarter of the plate with a whole grain nutrient or a starchy vegetable such as green peas.
  • And you should include “good” fats such as nuts or avocados in small quantities.
  • Add a serving of fruit, dairy, tea or coffee without sweetener.

carbohydrate counting

Because carbohydrates are broken down into glucose, they have a big impact on your blood glucose levels. To help control your blood sugar level, you may need to learn how to calculate the amount of carbohydrates you eat so that you can adjust your insulin dose accordingly. It is necessary to track and count the amount of carbohydrates in each meal or snack.

A dietitian can teach you how to calculate portions of food and how to read food labels in an educated way. It can also: Teach you how to pay special attention to portion size and carbohydrate content.

If you take insulin, a dietitian can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.

Choose your foods

Dietitians may recommend that you choose specific foods to help you plan your meals and snacks. You can choose a number of foods from lists that include categories such as carbohydrates, proteins and fats.

One serving in each category is known as a “choice.” One food choice has the same amount of carbohydrates, protein, fat, and calories — and the same effect on your blood glucose — as a portion of all other foods in the same category. For example, a list of starches, fruits, and milk includes options with 12 to 15 grams of carbohydrates.

glycemic index

Some people with diabetes use the glycemic index; To choose foods, especially carbohydrates. This method ranks carbohydrate-containing foods based on their effect on blood sugar levels. Talk to a dietitian about whether this method might work for you.

sample menu

When planning meals, consider size and activity level. The following list is designed for a person who needs 1,200 to 1,600 calories per day.

breakfast. Whole wheat bread (1 medium slice) with 2 teaspoons jelly, 1/2 cup shredded wheat cereal with 1 cup low-fat 1 percent milk, a piece of fruit and coffee

lunch. Grilled beef sandwich on wheat bun with lettuce, low-fat American cheese, tomato, mayonnaise, medium apple, and water.

dinner. Salmon, 1 1/2 teaspoons vegetable oil, small baked potatoes, 1/2 cup carrots, 1/2 cup green beans, medium white dinner roll, unsweetened iced tea, milk.

Snack. Two and a half cups of popcorn with one and a half teaspoons of ghee

What are the results of following a diabetes diet?

Sticking to a healthy eating plan is the best way to keep your blood glucose under control and prevent complications from diabetes. And if you need to lose weight, you can adjust this diet to suit your specific goals.

Besides controlling diabetes, the diabetes diet offers other advantages as well. Since the diabetes diet recommends eating plenty of fruits, vegetables and fiber, its use is likely to reduce the risk of cardiovascular disease and certain types of cancer. Eating low-fat dairy products may also reduce your risk of low bone mass in the future.

Are there any risks?

If you have diabetes, it’s important to work with your doctor and dietitian to develop an eating plan that works for you. You should also eat healthy foods, and keep your portions in check to control your blood glucose levels. Not sticking to the prescribed diet puts you at risk of fluctuating blood sugar levels and other more serious complications.

What is the right food for diabetics and hypertensives?

Diet suitable for diabetics

There are many foods suitable for diabetic patients, and we mention the following:

  • Eggs: Eating eggs helps reduce inflammation, improves insulin sensitivity, and increases levels of good cholesterol. One study showed that people with type 2 diabetes who ate two eggs daily as part of a high-protein diet; Their cholesterol and blood sugar levels improved. 
  • Chia seeds: Chia seeds are a rich source of fiber and low in digestible carbohydrates. The viscous fibers found in chia seeds help lower blood sugar levels by slowing down the rate at which food moves through the intestines, as well as reducing the amount of calories consumed.
  • Greek yogurt: Greek yogurt helps control blood sugar and reduce the risk of heart disease, because it contains beneficial bacteria called probiotics, as studies have found that yogurt and other dairy products may lead to weight loss in people with type 2 diabetes, Greek yogurt is also high in protein; This promotes weight loss by reducing appetite and calories.

The right food for a pressure patient

There are many foods suitable for patients with pressure , and we mention the following:

  • Green leafy vegetables: Green leafy vegetables are high in potassium, which helps the kidneys get rid of more sodium through urination. These vegetables include watercress, cabbage, turnip greens, spinach, and beets.
  • Berries: Berries are a rich source of natural compounds called flavonoids. One study found that eating berries may prevent high blood pressure and help lower blood pressure.
  • Fatty fish: Fatty fish such as salmon and mackerel are a good source of protein and omega-3s that help lower blood pressure, reduce inflammation, and reduce triglycerides.

Foods that raise blood sugar level

There are some foods that raise the level of sugar in the blood, and we mention the following:

  • Refined grains: Refined grain products raise blood sugar levels quickly. Refined grains include white bread, pasta, rice, pancakes, crackers, and breakfast cereals made with refined grains. According to the Linus Pauling Institute, rice cakes, hard pastries, and cornflakes are good options for people with symptoms of low blood sugar.
  • Candy and sugar-sweetened beverages: Sugary foods raise blood sugar quickly, and frequent consumption of these foods that raise blood sugar levels can lead to insulin resistance, which is a risk factor for diabetics, as most foods should be in the diet. For diabetics with low glycemic index to maintain normal sugar levels.

Foods That Affect Blood Pressure

There are some foods that affect blood pressure, and we mention the following:

  • Caffeine: Caffeine is a stimulant found in tea, coffee, cocoa, and some soft drinks. Caffeine stimulates the central nervous system, increasing heart rate, metabolic rate, and blood pressure, but these effects are temporary.
  • Foods containing vitamin D: Vitamin D is an important nutrient that regulates many metabolic functions in the body, as vitamin D helps control the level of calcium in the blood and regulate blood pressure, and there is strong evidence showing that vitamin D deficiency can lead to high blood pressure. Blood pressure and other cardiovascular problems, and foods that contain vitamin D are fatty fish and milk.

Read More: 10 Plants That Are Good For Diabetics

Alfie Theo
Alfie Theo
Articles: 101

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