must bear in mind that no
two people have the exact same level of diabetes and
everyone responds in a unique way to different amounts of
carbohydrates, fats and proteins. With that out of the way, let's have
a look at some of the do's and don'ts of a diabetes control diet.
Let's talk about carbohydrates first, because they are most often
regarded as bad for diabetics and that's not necessarily true. When you
digest them, they release amounts of glucose into the bloodstream. At
first sight, that looks like a big no-no for diabetics, but there is a
distinction you should be aware of.
carbohydrates" release glucose into the blood slowly
and gradually. They are okay if you carefully monitor your intake.
Remember that we are looking
for balance: you need some carbohydrates in order to
prevent fluctuations in your blood sugar levels.
raw vegetables and fruits, legumes (green beans, peas, lentils, etc),
whole grains with lots of fiber, and low-fat dairy products.
Carbohydrates that release glucose into the blood quickly, should be
avoided as much as possible though: avoid sugar, white bread, rice,
pastries and low-fiber breakfast cereal.
alcohol, because it
dehydrates the body.
More concerning though, are fats. Saturated fats are a diabetic's worst enemy. They
increase cholesterol levels and the risk of heart disease, something
which diabetics are already sensitive to in the first place. Animal
products such as cream, cheese and whole milk should be avoided, as
should salty snacks and red meat. Non-saturated fats are okay: most
kinds of baking oil (except palm oil), cholesterol regulating butter,
natural non-salted nuts and fatty fish that's rich on omega-3 fatty
acids (salmon, tuna, herring and sardines). You should eat fatty fish
once per week for optimal results.
Lastly, proteins: while some diets may encourage the consumption of
proteins, they are generally not recommended for diabetics. Doctors
usually recommend that proteins should only constitute up to 20% of
your daily calories. Again it is of critical importance that you search
for a balanced eating pattern.
Aside from monitoring these three nutrients in your diabetes control
diet, it is advised to eat consistently at fixed times of the day, but
to put variation in what you eat so that you receive all the nutrients
your body needs in order to maintain a healthy balance in your blood
sugar levels. Do not
skip any meals!
also of vital
importance that diabetics exercise: just a mild daily workout can
already do wonders, so there's no need to strain yourself. For some
more useful tips on a diabetic weight loss diet, be sure
to visit Gail's website.
on food types that have lots of fibres: legumes, fruits and
high-fibre oatmeal are ideal. Fibres do not digest but they lower
cholesterol and slow down the process of glucose being absorbed by the
blood. Have your vegetables with every meal and eat 2 to 5 pieces of
fruit every day. Keep one eye on the glycemic
index chart though, because some fruits (like bananas for
example) are higher on the scale than others.