If you have diabetes, your body cannot make insulin or properly use it. This leads to blood glucose, or blood sugar, level higher. Diabetic diet or Healthy eating helps to keep your blood sugar in your target range.
In medical terms, a diabetic diet known as medical nutrition therapy (MNT) for diabetes patient. Simply it rather as translates into eating a variety of nutritious foods in moderate amounts and sticking to regular meal times. That means that the foods recommended for a diabetic diet to control blood glucose are good for those with diabetes. The diet most often recommended is especially soluble fiber, high in dietary fiber, but a small amount of fat (especially saturated fat) and low sugar. Total calories recommend of a body is obtained from carbohydrate are generally in the range of 40- 65%, but the recommendations can alter as widely as from 16 to 75%.
MNT is a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories, with an emphasis on vegetables, fruits and grains. In fact, a diabetic diet is the best eating plan for most everyone. Less weight can make easier to control blood glucose and offers a host of other health benefits.
Recommended nutritious foods for diabetic diet given bellow:
- Fiber-rich foods: Fiber can reduce the risk of heart disease and help control blood glucose levels. Foods high in fiber consist of fruits, vegetables, wheat flour and wheat bran, nuts, legumes (beans lentils and peas).
- Healthy carbohydrates: Sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose during digestion. Base on the healthiest carbohydrates, such as fruits, vegetables, legumes (peas, beans and lentils) whole grains and low-fat dairy food.
- Eat fish: Healthy fish at least twice a week. Fish is a good alternative to high fat meats. Cod, tuna and halibut have low amount of total fat, saturated fat and cholesterol than do meat and poultry. Must be avoided fried fish and fish with high levels of mercury, such as swordfish, king mackerel and tilefish. Fish such as salmon, mackerel, tuna, sardines and bluefish are contained high amount of omega-3 fatty acids, omega-3 fatty acids help to promote heart health by lowering blood fats called triglycerides.
- ‘Good’ fats: Avocados, walnuts, almonds, pecans, olives, and canola, olive and peanut oils containing monounsaturated and polyunsaturated fats. Polyunsaturated fats can help lower your cholesterol levels. A monounsaturated fat also does same.
Foods to avoid
Diabetes increases risk of heart disease and stroke. Foods containing the following can work against your goal of a heart and diabetic diet.
- Saturated fats: High-fat dairy products and animal proteins such as hot dogs, beef, sausage and bacon contain high amount of saturated fats. These foods must be avoidable.
- Sodium: Less than 2,300 mg of sodium a day.
- Cholesterol: Sources of cholesterol are dairy products and high-fat animal proteins, egg yolks, shellfish, liver etc. Aim for no more than 300 milligrams (mg) of cholesterol a day
- Alcohol: Limiting your use of alcohol
- Salt: Using less salt.
A sample menu for diabetic diet:
- Breakfast: Wheat pancakes or waffles, one or two piece of fruit or 3/5 cup of berries, 5 ounces of nonfat vanilla yogurt.
- Lunch: Cheese and veggie pita, medium apple with 2.5 tablespoons of almond butter.
- Dinner: Beef stroganoff; 1 cup carrots; side salad with 1 1/2 cups spinach, 1/2 of a tomato, 1/3 cup chopped bell pepper, 2 teaspoons olive oil, 0.5 teaspoons red wine vinegar.
- Snacks: Two unsalted rice cakes topped with 1 ounce of light spreadable cheese or one orange with 0.5 cup 1 or 2 percent low-fat cottage cheese.
A controlled diabetic diet may seem like a drag as well as boring, but a good cook can add life to a diet. So take your diet carefully.