How To Plan A Diabetes Diet

 Diabetes is a health condition that causes high blood sugar in the body which may lead to other health complications. Diabetes can be prevented, controlled, and even reversed by making lifestyle changes. This metabolic disease does not require special foods, you just need to make specific choices, especially the carbohydrates you consume.

A diabetic diet plan is about making healthy choices from the various food category. You don’t have to sacrifice your favorite foods, rather you have to adopt an eating pattern that prevents diabetes or helps to manage diabetes.

Things to keep in mind while planning a diabetes diet

Focus on high-fiber carbohydrates

Carbohydrates are digested and broken down to glucose. So, the amount and type of carbohydrate you consume has a direct impact on your blood sugar level. Choose high-fiber carbohydrates that are digested slowly to keep your insulin levels low. Limit or eliminate intake of refined carbs like white rice, white bread, white pasta, candies and snacks to prevent spike in glucose level that stimulates production of insulin. Include high-fiber options like brown rice or white rice instead of white rice in your diabetes diet. Substitute white potatoes with yams and sweet potatoes. You do not need to give up on pasta and bread altogether, just opt for the whole-wheat or whole-grain varieties. Steel-cut or rolled oats have higher fiber content, compared to instant oats. Similarly, there are healthier options to choose from in cereals and cornflakes.

Eat sweets in moderation

Your diabetic diet plan can include sugar treats, but it must be enjoyed in moderation. Reduce sugar intake in your diet little-by-little, to help your taste bud to adjust slowly. If you include diabetic desserts in a meal then forgo the other carbohydrates. Avoid eating sugary treats on their own, as it causes spike in blood glucose level. Reduce intake of beverages like soda, soft drinks and fruit juice as they are loaded with sugar – instead try plain or sparkling water with a dash of lime. Make your own dessert to keep tab on the sugar content in the recipe. If you buy your treats, check labels and choose the healthier options. Most important, savour your diabetic desserts by eating slowly to experience the flavor, and enjoy the moment fully.

Choose healthy fats

Healthy fats provide numerous health benefits and must be included in a diabetes diet. Fish, olive oil, nuts and avocados are rich in healthy fats. They are rich in omega-3 fatty acids that reduce inflammation, boost cognitive functions and improve heart health. Salmon, tuna and flaxseeds are the best sources of omega-3 fatty acids. Unhealthy fats must be reduced and enjoyed only in moderation. Red meat, dairy and tropical oils contain saturated fats, and should be less than 10% of the daily calories from these sources. Find ways to increase healthy fats in your diabetic diet plan, while reducing unhealthy fats.

Follow a regular eating schedule

Lose weight to lower risks of diabetes and you don’t have to starve yourself for it. Just follow regular meal times and maintain a food diary. Eating meals at a scheduled time each day helps your body to manage blood sugar levels and also to lose weight. But keep the portion size moderate and consistent to optimize the result. Start your day with a healthy breakfast to provide energy and keep your blood glucose level steady. Eat 6 small meals at regular intervals to keep the portion size small. Take almost the same amount of calories every day and in each meal to manage the blood sugar levels. Avoid instances of overeating at a meal or on a day, and then skimping the next to compensate. Maintain a food diary or an app to keep track of your snacks, lattes, or diabetic desserts on certain days. It helps to cut back on unhealthy eating and stick to the diet plan.

The bottom line

The key to preventing and managing diabetes is weight loss that can be achieved by adopting the diet plan discussed above. Along with the right diet, including exercise to lose weight and improve insulin sensitivity.

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