Living with diabetes is not an easy thing to do. We must always be self conscious about what we are eating and what our blood sugar levels are. For someone who doesn’t suffer from diabetes, it can be looked at as a nuisance. For someone who is living with diabetes, its a daily routine.
The Diabetes Diet:
A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes.
It is a healthy-eating plan that’s organically rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone. Most people don’t realize how important it is to feed our body the proper nutrients it needs. The key to staying healthy is to eat healthy!
Common Foods To Incorporate Into Your Diet:
Make your calories count:
- Healthy carbohydrates. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into something called blood glucose. It’s important to focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products. Not only will you feel more energetic throughout the day, your digestive tract will thank you.
- Fiber-rich foods. You may have heard it time and time again. So many of us don’t eat enough fiber. Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran.
- Heart-healthy fish. Eat heart-healthy fish at least twice a week. First of all it’s delicious and health and secondly fish can be a good alternative to high-fat meats. For example, cod, tuna and halibut have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, mackerel, tuna, sardines and bluefish are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides.
Common Foods To Avoid In Your Diet:
Diabetes can dramatically increase your risk of heart disease and stroke by aiding the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.
- Saturated fats. High-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon contain saturated fats. As tasty and delicious as these foods may be, you will want to limit your daily calories from saturated fat to less than 7 percent.
- Trans fats. These types of fats are found in processed snacks, baked goods, shortening and stick margarines. Avoid these items AT ALL COST.
- Cholesterol. Sources of cholesterol include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.
- Sodium. Aim for less than 2,300 mg of sodium a day. Sodium should be priority on your list of foods to avoid. With the amount of sodium added to our daily foods, we have to make a conscious effort to make sure we know how much we are eating.
A Healthy Heart Is A Happy Heart:
We hope that 2017 will be the year that you can start eating healthy and decrease the amount of bad foods you eat. The truth is that we only have 1 body and we need to take care of it. Not only does a healthy body help us feel more confident, it gives us more energy and a different out look on life.