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Balanced Diet For Diabetics
Diabetic people need to take care of their diet as the food they consume would change into glucose molecules and may remain unutilized making high blood sugar levels in their body. A balanced diet is necessary for them to take which would provide ample nutrients and also not increase their blood sugar level. A balanced diet that is rich in fruits, vegetables, and healthy proteins has a positive impact on people who have diabetes. A balanced diabetic diet plan can help them to maintain their health, well-being and also prevent their future complications.
The diet plan can be made with the help of the dietician or nutritionist according to your food choices and options available for you. Some of the food products that you can consume and food products which need to be avoided by you. A balanced portion of such foods and making healthier choices can help you not feeling deprived while having diabetes. Food that contains sugar, starch, and carbohydrates raises blood sugar levels, if you take such food in a balanced quantity then you can easily consume them without the worry of getting Hyperglycemia.
The level of consumption of such food may vary from person to person depending upon their lifestyle type and how active they are. The key to a balanced diet for diabetic people is to include fruits and vegetables in the diet, eat lean protein, food with less added sugar, and avoid food that has trans fats.
Food For A Diabetic
Green Leafy Vegetable
They are packed with various essential vitamins and minerals. They do affect blood sugar levels as they provide protein and fibre to the body. Green leafy vegetables are good for diabetic people as they have high antioxidant content present in them as well as they have starch digesting enzymes. Some of the green vegetables that you can consume are cabbage, kale, spinach, broccoli, and bok choy. These vegetables are often taken in the form of salads, side dishes, soups, and dinners. You can also combine them with lean meat and tofu to add a protein source to them.
Whole Grains
It has more fibre when compared to refined white grains. Fibre when present in the diet it slows down the digestion process and this leads to slower absorption of nutrients in the blood. This whole process causes blood sugar levels to be stable. Some of the whole grains that you can consume are brown rice, whole grain bread, and pasta, buckwheat, quinoa, millet, bulgur, and rye. Making a switch from white grain bread and pasta to whole grain food products will make a positive impact on the health of diabetic people.
Fatty Fish
Fish contains omega-3 fatty acids and is a very healthful addition to any diet. These healthy fatty acids help maintain proper body function and also promote heart and brain health. The presence of unsaturated fatty acids can improve the blood sugar level control in people who have diabetes. Fishes that can be consumed by diabetic people are salmon, mackerel, sardines, albacore tuna, herring, and trout. The plant-based alternatives for such fishes are kelp, seaweed, and spirulina. The fish need to be baked, roasted, or grilled to obtain its nutrients. Fried fish contains saturated and trans fats which need to be avoided by the diabetic person. You can also add green leafy vegetables with fish to make a healthy meal.
Beans
Diabetic patients can consume beans as they are the source of plant-based protein and reduce carbohydrate intake. They are known for good regulation of blood sugar levels in the body. Beans have complex carbohydrates present in them so the body takes time to digest and absorb them in the blood. Beans also help in regulating blood cholesterol levels as well as help in weight loss. Some of the beans that diabetic patients can consume are kidney beans, int beans, black beans, navy beans, and adzuki beans. Beans are rich in nutrients like iron, potassium, and magnesium. Beans can be included with other food items like tortilla wraps or salad. If you use canned beans make sure you buy salt-free canned beans, otherwise, you can remove the water and rinse the beans nicely to remove the added salt.
Walnuts
They contain healthy fatty acids which are responsible to keep the heart-healthy. They are rich in omega 3 fatty acids. People who have diabetes are at high risk of having cardiovascular disease. Consuming walnuts can keep them away from such risks. Walnuts also help in regulating the blood sugar level and provide key nutrients like protein, vitamin B6, magnesium, and iron. Walnuts can be consumed directly or can be added to the salad.
Citrus Fruits
These fruits are considered to have anti-diabetic effects. They also have various vitamins and minerals without the presence of carbohydrates making it an excellent choice to include in the diet of the diabetic person. Hesperidin and naringin are two antioxidants that are present in citrus fruits and have antidiabetic effects. Some of the citrus fruits that you can include in your diet are oranges, grapefruit, and lemons. Citrus fruits are also known to be rich in vitamin C, folate, and potassium.
Berries
Consuming berries can help in the prevention of oxidative stress which is linked to many health conditions of heart disease and some cancers. Oxidative stress occurs when there is an imbalance of nutrients like antioxidants and unstable molecules or free radicals present in the body. People who have diabetes often have chronic oxidative stress. Berries like blueberries, blackberries, strawberries, and raspberries contain high levels of antioxidants and fibre. Berries are also rich in other nutrients like vitamin C, vitamin K, manganese, and potassium. Berries can be consumed directly or can be frozen and used in the smoothie.
Sweet Potatoes
They are considered a great alternative to white potatoes as they release sugar more slowly and do not raise blood sugar levels much. Sweet potatoes are also a source of fibre, vitamin A, vitamin C, potassium. Sweet potatoes can be consumed with green leafy vegetables or a salad or can be baked, boiled, roasted, and mashed.
Probiotic Yogurt
Probiotics are known to increase gut health and digestion. They also control the cholesterol level and lowers the risk of getting cardiovascular disease due to diabetes. They are also helpful in removing oxidative stress and also increase insulin sensitivity. Yoghurt which does not contain any added sugar is good for diabetic patients. You can add yoghurt to berries or salad for a healthy breakfast option.
Chia Seeds
These seeds are loaded with antioxidants and omega 3 fatty acids which make them a good source of plant-based protein and fibre. People who have type 2 diabetes can eat them to control their blood sugar levels. They are also helpful in weight loss. Diabetic people can consume chia seeds by either using them for dinner or sprinkling them over breakfast and salads.
Avocados
They are rich in unsaturated fatty acids which helps in the control of blood sugar level. They also improve insulin sensitivity in diabetic people. They can reduce the risk of getting metabolic syndrome like diabetes but can increase the risk of getting heart disease. Avocados can be used in desserts for diabetic people.
Garlic
It also has the capability to control the blood sugar level in the body. It lacks the presence of carbohydrates and can be added to various meals as a dressing.
Foods To Be Avoided By A Diabetic
There are many food items that can easily increase your blood sugar level and cause complications in your health.
Processed Foods
One such food item is processed foods. The processed sugar foods have low nutritional value as well as they have low-quantity carbohydrates present in them which is harmful to your health. These food items are also linked to causing weight problems as it increases the blood sugar level in the body and insulin hormone is produced in excess amounts. Packed processed food items should also be avoided by diabetic people. These packed food items have high amounts of sodium and trans fats which are unhealthy as they cause an increase in the blood cholesterol level which can cause heart disease. They also have saturated fatty acids which are harmful to people who have type 2 diabetes. Instead of eating processed sweet foods opt for healthier alternatives like fruits and berries.
Fruit Juice
Diabetic people should avoid drinking fruit juices as they have a high amount of fruit sugar present in them which causes a spike in the blood sugar level. If you want to have a refreshing drink then opt for zero-calorie or naturally flavoured drinks that have lime or lemon. Drinking infused water with cucumber and mint is also a great option. The same goes for unhealthy snacking. Dehydrated fruit snacks can easily give a spike in blood sugar levels. Eating whole fruits which are rich in fibre are good alternatives to dried fruits as they cause a slower and low rise of blood sugar level.
Dairy Products
Saturated dairy products can increase blood cholesterol levels and can increase the risk of developing heart disease. Also, consumption of saturated fatty acids can worsen insulin resistance. So it becomes necessary for people with diabetic conditions to avoid full-fat dairy products and use reduced-fat or fat-free dairy products.
Fried Food Items
Fried foods and snacks may be good in taste and may satisfy your cravings but they are a source of increased blood sugar levels in your body. Fried foods when consumed by a diabetic person will cause an increase in the blood sugar level, as well as the level, may remain high for a longer period of time as fats take time to digest. Instead of deep-frying food items, you can opt for air frying or baking the food products so that less amount of oil gets soaked by them.
Alcohol
Drinking various alcohols like red wine, beer can cause a spike in blood sugar level. So it is important for you to consult your doctor to make sure whether they are safe for you to drink or not. Diabetic patients who are under the prescription of certain medicines also need to avoid alcohol as their liver might get burdened with the effect of medicine and alcohol. Flavoured coffee is also harmful to the diabetic person as it contains more carbohydrate in them. Instead of drinking flavoured coffee opt for espresso or plain coffee.
Sugar Or Sweeteners
Natural sugar like maple syrup and honey also causes a rise in the blood sugar level of the person. Though they are not consuming sugar directly, such natural sweeteners also have a presence of sugar in them which can be dangerous for diabetic people. It is necessary to avoid all such sweeteners.
Carb Rich Food
White bread, pasta, and rice have a high amount of carbohydrates and a low amount of fibre present in them which causes a spike in the blood sugar level when carbohydrates are broken down in the body. They should be avoided by both type 1 and type 2 diabetic people. People with type 2 diabetes can have decreased brain function due to their consumption.
Maintenance of The Diet
Prevention of increasing the blood sugar level in the body through diet can be achieved easily if you follow a proper diabetic diet plan set by your dietician. The main aim is to lower the number of carbohydrates consumed in a day. There are several applications available on your mobiles that can help you to monitor your carbohydrate and sugar intake. Other than maintaining a proper diet it is important to exercise, lose weight and live an active lifestyle. Using an active lifestyle and healthy diet will give you long-term benefits and would keep your blood sugar level in control.
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