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Diabetes Nutrition

What is Diabetes?

Diabetes is Hyperglycemia, high blood sugar. In other words, when sugar is found in the urine or is in high concentrations in the blood, the person is considered diabetic and maybe given insulin or hypoglycemic drugs to lower the blood sugar level. High blood sugar is a degenerative disease. It is destructive to the heart and arteries, bones, and eyes, so the use of insulin is justified. However, taking insulin can shorten the life span by fifteen years, so it is important to get to the root cause of your diabetes and pay attention to your daily diet.

Eating right is essential if you have diabetes or are trying to prevent it. Although exercise is important, what you consume has a big impact with regards to weight loss. You have to be extra careful in ensuring that the food you eat improves your general health.

What Should You Eat If you Are Diabetic?

Here are some of the recommended foods for a diabetic person.

  • Foods Rich in Fiber – Dietary fiber comprises of plant foods that are not digested or absorbed by your body. Fiber reduces the threat of heart disease and regulates the level of blood sugar. Such foods include legumes, vegetables, and fruits.
  • Heart-healthy Fish – Fish is a good substitute for high fat meats so you can eat it at least twice a week. Fish have omega-3 fatty acids that promote health by lowering blood fats.
  • Healthy Carbohydrates – Concentrate on eating the healthiest carbohydrates like fruits and whole grains.
  • Good Fats – Foods that contain fats such as almonds, peanut oils, avocados, and olives can also be part of your meal since they aid in lowering cholesterol levels.

What Should You Avoid?

The foods below can elevate your diabetic problem.

  • Trans-fats – These are fats that you find in processed snacks, stick margarine and baked goods. Avoid foods with these types of fats entirely.
  • Sodium – To manage your diabetes, aim for less than 2300mg of Sodium daily.
  • Saturated Fats – Dairy products and animal proteins like hot dogs, sausage, bacon, and beef are high have saturated fats.
  • Cholesterol – High-fat dairy products and animal products have e lot of cholesterol so regulate your intake.

How to Come Up with a Nutrition Plan

Your doctor/ or dietitian can help you come up with a meal plan that suits keeps blood glucose level within a normal range.

  • Glycemic Index – It is a technique you can use to pick foods, particularly carbohydrates. Foods that have a high glycemic index are linked to higher rises in blood sugar as compared to those that have a low index. Complex carbohydrates that are rich in fiber such as whole grain bread or rice have a lower index than simple carbohydrates like white rice, or white bread.
  • Counting Carbohydrates – A Nutritionist can instruct you on how you can measure food portions using this method as you pay attention to carbohydrate servings.
  • The Food Lists System – With the help of a dietitian, you can plan meals and snacks using this approach. The food lists are categorized as protein sources, fats and carbohydrates.

Remember it is also essential to eat regularly and spread your meals evenly all through the day as you manage your diabetes.

Author Info

Dr. Khadija Hayari, ND

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