Healthy Diet for Diabetics
If you have been diagnosed with diabetes, the doctor advised that you must change your diet and to start a program of regular exercise. Your doctor may have made you an appointment with a nutritionist. You will be able to get a dietician and diabetic recipes out off the internet.
Diabetics are at increased risk of heart disease and problems in the flow of blood in the legs. They have to follow a healthy diet low in fat and a diet that also helps control the level of blood sugar.
So what can you do to manage their diabetes, and to be healthy?
The Diabetes organization has developed a healthy eating food pyramid as a guide to healthy eating for diabetics. They recommend eating: --
1. 6-11 portion of grains and starches per day - bread, pasta, rice, cereals, dried beans and starchy vegetables like potatoes.
2. A minimum of 3-5 servings of vegetables a day - look for vegetable recipes and diabetic recipes using vegetables.
3. 2-4 servings of fruit a day.
4. 2-3 servings of low fat or no fat milk.
5. 4-6 ounces (about 112-168g) of meat and meat substitutes, per day - This should be shared between meals and not eat at a meal. Visible fat should be trimmed off meat should be cooked and healthy - grilled, baked or grilled instead of fried. Meat alternate are cheese, cottage cheese, nut butters, dried beans, eggs and tofu.
6. The smaller group is alcohol, fats and sweets that need to be limited. Alcohol and sweets should only be consumed as treats in small portions. Use recipes low fat and non fat or low fat products.
Other suggestions for diabetics are: --
- Look for specific diabetic recipes to help you follow a healthy diet for your situation.
- Eating the same amount of food at the same time every day - eat regularly to control their level of blood sugar.
- Add starchy foods such as dried beans and bean soups and casseroles to increase their intake of starch. Look out for diabetic recipes that use these starchy foods, because it will have a positive effect on the level of blood sugar.
- Eat plenty of fruit and vegetables for soluble fiber helps reduce the absorption of glucose in the intestine.
- Control your weight - This is particularly important for type 2 diabetes because extra body fat causes the body to have difficulty making and using insulin. Look for diabetics and healthy recipes low fat recipes to help you lose weight and weight control. If you lose a few pounds, you may even be able to reduce medication.
- Control your intake of carbohydrates in meals by carbohydrate count. Your medical professional will be able to advise you on how you need many carbohydrates in each meal, based on their level of exercise and medication.
- Follow a diet low in fat - Diabetics are at a greater risk of heart disease so try to limit your fat intake below 30% of their total daily calorie intake.