Contrary to popular belief, there is no diet for diabetics. However, there are several recommended food for diabetics that will help you control your blood glucose levels much more effectively, and these are basically the same kinds of foods considered best for everyone!
This means that by cooking easy diabetic recipes, you can enjoy the same foods your family eat at mealtime. This also means that you don’t have to deprive yourself of the foods you used to love before your diabetes took over.
However, keep in mind that although you can still eat the same foods, you need to make some dietary changes. You need to:
- Limit your carbohydrate intake.
- Make healthy eating choices.
- Practice eating in moderation.
Limit Your Carbohydrate Intake
The type and amount of carbohydrate you eat has a significant effect on your blood sugar level. During the early years, researchers were baffled as to why blood sugar levels of diabetes patients seem to soar right after a meal.
After years of research, however, they found that certain foods, especially those with a high glycemic index (GI), trigger this reaction. Among the most common food culprits include sugar, carbohydrates, and starches, among others.
What is this “glycemic index” and how does it affect blood sugar levels? Glycemic index refers to a ranking devised by experts that scientifically predict how different types of carbohydrate will affect your blood glucose levels.
Generally, foods with a low glycemic index will keep your blood sugar and insulin levels fairly stable after meals while foods with a high glycemic index may cause an unnatural spike in your blood sugar levels.
This is mainly because low GI foods slowly trickle glucose into your bloodstream, keeping your energy and insulin levels balanced. Low GI foods will also help you feel fuller for longer between meals. Some great examples of low GI foods include whole grains, nuts, pulses and legumes, most fresh fruits and vegetables.
To help you achieve better management of the levels of your blood sugar by using the glycemic index principle, consult with your a registered dietitian or your doctor.
Make Healthier Food Choices
As a rule, you need to focus on whole foods that are high in fiber and packed with nutrients. As such, you need to include virtually all foods with plant origins, most dairy products, lean meat and poultry, and fish.
Warning: Keep highly processed foods to a minimum since these foods contain a lot of refined flour and sugar which are not good for your health.
Follow the Recommended Serving Sizes
Be sure to eat the right amount of food specified in your diabetes meal plan. Remember, excess calories result in excess fat and excess weight which is bad since excess body fat results in less sensitivity to insulin.
On the other hand, losing weight in overweight and obese people with type 2 diabetes may help improve their blood sugars and reduce the risk of developing heart disease.
The appropriate serving sizes you need depends on several factors including (1) whether you need to gain, lose or maintain your body weight, and (2) your blood sugar level (do you have low blood sugar or high blood sugar level).
For more personalized information regarding this, you can set your time consulting this plan with your dietitian.