The Diabetes Diet
Diabetes is on the high, but a little change in lifestyle goes a long way in controlling the condition. The symptoms of diabetes are polyuria, polydipsia, polyphagia, and lowered immunity leading to infections (fungal & Bacterial )including skin infections like acanthosis and diabetic dermopathy.
The first step in controlling diabetes is to reduce body weight. Losing just 5% to 10% of total weight helps in lowering blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a profound effect on mood, energy, and sense of wellbeing.
Reduce belly fat The apple kind of obesity with a large amount of abdominal fat is linked to insulin resistance and diabetes.
Calories obtained from fructose (found in sugary beverages ,sports drinks, Cola drinks and processed foods like doughnuts, candy and granola bars are conducive to add weight around the abdomen. Cutting back on these foods means a slimmer waistline as well as lowered risk of diabetes.
What is healthy eating for Diabetes
A diabetic diet need not be complicated. The nutritional needs of a diabetic is no different than for a normal individual, no special foods are necessary- a little care should be exercised in the choice of food, especially the carbs.
The type of carbohydrates and the serving size is important. Select whole grain carbs instead of starchy carbs since they’re high in fiber and digested slowly, keeping blood sugar levels more even.
In a nutshell refined carbs like rice, white bread, sugars should be restricted, and high fiber complex carbs - also called as slow release carbs should be chosen.
Healthy fats: The safest are unsaturated fats from plant sources like seeds, seed-oils and nuts. Cut on saturated fats like butter and trans fat from processed foods
Proteins from plant sources are best to include in diabetes. Studies say that a large quantity of animal protein results in insulin resistance.
Eat at regular set timings: Blood sugar levels are better regulated when a regular meal schedule is maintained.
6 small meals rather than 3 big ones help to keep the portion and sugar levels in check.
Maintain a food record or Diary: A written record helps identify problem areas—such as an indulgent afternoon snack—the source of more calories. It also increases awareness of what, why, and how much you’re eating, which helps cut back on mindless snacking.
Exercise helps in weight management and improve insulin sensitivity. An easy way to start exercising is to walk for 30 minutes a day. Swimming, biking, or any other moderate-intensity cardio activity can also help.
In diabetes, the skin tends to be drier and there is a tendency to develop dark circles. A good skin regimen will help keep your skin healthy and radiant.
Include
- Healthy fats from raw nuts, olive oil, fish oils, flax seeds, whole milk dairy, or avocados
- Fruits and vegetables— whole fruit rather than juices
- High-fiber cereals and breads made from whole grains or legumes
- Fish and shellfish,
- High-quality protein such as eggs,legumes,low fat dairy,
- Trans fats from deep-fried foods
- Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
- White bread, sugary cereals, refined pastas or rice
- Processed meat and red meat from animals fed with antibiotics, growth hormones, and GMO feed
- Low-fat products that have replaced fat with added sugar, such as fat-free yogurt
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