what's the best diet for diabetes whether you wish to prevent or control
existing diabetes your nutritional needs are the same as everyone else
but do pay attention to some of your food habits and lifestyle choices first
body weight keep your body weight under control it's
encouraging to know that you only have to lose seven percent of your body
weight to cut your risk of diabetes in half
losing weight and eating healthier can also have a profound effect on your mood
energy and sense of well-being second belly fat a lot of belly fat surrounds
the abdominal organs and liver and is closely linked to insulin resistance you
are at an increased risk of developing diabetes if you have a large waistline a
slimmer waistline comes from cutting back on sugary foods calories obtained
from fructose are more likely to add weight around your abdomen
these are calories found in sugary beverages such as soda energy and sports
drinks coffee drinks and processed foods like donuts muffins cereal candy and
granola bars refrain from them third carbohydrates they have a big impact on
your blood sugar levels more so than fats and proteins so you need to be
smart about what types of carbs you eat limit refined carbs like white bread
pasta and as well as soda candy packaged meals and
snack foods focus on high-fiber complex carbohydrates also known has slow
release carbs they are digested slowly thus preventing a spike in sugar instead
of white rice try high-fiber options like brown or wild rice and riced
cauliflower instead of white potatoes including fries and mashed potatoes
try sweet potatoes yams and cauliflower mash instead of white bread try
whole-wheat or whole-grain bread instead of sugary breakfast cereal try high
fiber low sugar cereal instead of instant oatmeal try steel-cut or rolled
oats instead of conflicts try low sugar bran
flakes instead of corn try peas or leafy greens fourth point proteins the belief
that a high protein diet is best is a myth studies have shown that eating too
much protein especially animal protein may actually cause insulin resistance a
key factor and diabetes a healthy diet includes protein carbohydrates and fats
our body needs all three to function properly fifth point fats they slow down
the digestive process meaning blood sugar levels don't spike as quickly get
30% of your calories from fats that doesn't mean you should reach out
for donuts think healthy fats such as from nuts nut butters olive oil fish
oils flax seeds are avocados sixth point eating habits eat at set times your body
is better able to regulate blood sugar levels and your weight when you maintain
a regular meal schedule aim for moderate and consistent portion sizes for each
meal start your day off with a good breakfast
it will provide energy as well as steady blood sugar levels eat regular small
meals 5 a day eating regularly will help you keep your portions in check
keep calorie intake the same to regulate blood sugar levels try to eat roughly
the same amount every day rather than overeating one day or at one meal and
then skipping the next seventh point aim to eat more natural unprocessed food
and less packaged or convenience foods eat more fresh fruits and vegetables
idly more colorful the better whole fruits rather than juices 8 point sweets
reduce your craving for sweets by slowly reducing the sugar in your diet a little
at a time to give your tastebuds time to adjust each sweets with a meal rather
than as a standalone snack when eaten on their own
sweets cause your blood sugar to spike if you eat them along with other healthy
foods as a part of your meal your blood sugar won't rise as rapidly reduce the
amount of sugar and recipes by 1/4 to 1/3 you can boost sweetness with mint
cinnamon nutmeg vanilla etc start with half of the desert you normally eat and
replace the other half with fruit spot hidden sugar it is also hidden in many
packaged foods fast food meals and grocery stores staples such as bread
cereals canned goods pasta sauce margarine instant mashed potatoes frozen
dinners low-fat meals and ketchup the first step is to spot hidden sugar on
food labels
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