Are you familiar with the diabetic diet? People with diabetes know how important diet is when it comes to controlling the symptoms of diabetes. But you should know that a healthy diet for diabetics goes beyond cutting out carbohydrates and reducing sugar intake. In fact, filling your diet with the right foods and changing your daily routine can have a big impact on controlling your blood sugar. In this article from Dr. Salam’s Diabetes and Nutrition section, we tell you what people with diabetes should eat and what they should not eat. Curious to know what a diabetic diet is like? Read this text to see how to start a diabetic diet.
What is a diabetic diet like?
When you eat carbs, your body produces enzymes that break them down into smaller sugar molecules. These sugar molecules are transported to different cells by the bloodstream through a hormone called insulin and are used as an energy source. Diabetes is a condition in which the body’s metabolism is impaired and the amount of glucose or sugar in the bloodstream rises abnormally.
For people with diabetes, the process of breaking down carbohydrates and transferring them to cells becomes more difficult, which in turn raises blood sugar levels. Diabetes is usually controlled with medications that lower blood sugar levels and help the body use insulin more effectively.
But to keep blood sugar levels normal, people with diabetes need to change their diet and follow a diet plan for people with diabetes. The best diet for diabetics includes low carb, starchy vegetables, protein foods and heart-healthy fats.
Other foods that are high in fiber and have a balanced amount of carbohydrates include:
Some nuts and vegetables that can be consumed in moderation in a diabetic diet. Following a diabetic diet not only helps lower blood sugar but also promotes overall health and prevents the side effects of diabetes. In addition, it can protect a person against other chronic complications and help with heart health.
Diabetic diet and their diet plan
Following a diabetic diet to lose weight and control your blood sugar is not difficult. In fact, using the foods allowed in this program and not using high-sugar substances and soft drinks helps to stabilize blood sugar levels.
Foods to eat on a diabetic diet
One of the best ways to control your blood sugar is to eat the recommended foods. What foods can diabetics eat without restriction? Here is a list of the most suitable choices for diabetics:
Leafy vegetables, broccoli, cauliflower, carrots, tomatoes, bell peppers, celery, Brussels sprouts
Beef, lamb, goat meat and…
Chicken, turkey, duck
Salmon, sardines, brown fish, tuna, gypsy fish
Coconut oil, avocado, coconut oil, vegetable butter
Water, unsweetened coffee, tea
In addition, there are other foods that you can use in a proper and balanced amount. Here are some foods that you can use in small amounts:
Almond kernels, pistachios, walnuts, macadamia nuts
Chia seeds, flaxseed, hemp
Apples, berries, oranges, bananas, pears
Unsweetened yogurt, feta cheese, laurel cheese, goat milk
Foods you should not eat on a diabetic diet
As we said, you should fill your food container with healthy foods. In the same way, you should avoid foods that raise your blood sugar. Here is a list of some foods that you should not eat if you have diabetes:
Lentils, beans, peas
Potatoes, corn, sweet potatoes
Pre-baked products, pastries, cookies, crackers, candy
Soft drinks, some juices, energy drinks
Important Tips For Meals For Diabetics
1. Plan your meals:
In the diet of people with diabetes, it is important to plan for the weekly menu of foods because it balances blood sugar levels. Removing a combination of healthy fats, protein and fiber in meals can control the absorption of sugar into the bloodstream and improve glycemic control.
There are many ways to write a diet plan for people with diabetes. Many people prefer to count carbohydrates, which means that they measure the amount of carbohydrates they consume at each meal. Of course, carbohydrate intake also depends on the needs of the person and the medications he takes. Many studies suggest that you eat 15 to 30 grams of carbohydrates per snack. Consume 45 to 60 grams of carbohydrates in each main meal.
The plate (!) Method is another simple strategy for planning the right foods for people with diabetes. In this method, half of the plate should be starch-free vegetables (such as leafy vegetables, broccoli, cauliflower and carrots) and the rest should be protein foods and whole grains.
2- Consume more fiber:
Fiber is one of the most important components of a diabetic diet. Fiber is not digested and delays the absorption of sugar in the body and helps regulate proper blood sugar levels. Including fiber in every meal is an easy and effective way to control blood sugar levels.
Try to fill at least half of your dishes with fiber-rich vegetables. Use whole grains as much as possible. Nuts, grains, and legumes are also high in fiber, and can be eaten in the diet of diabetics for breakfast, lunch, and dinner.
Use rich protein sources:
When it comes to controlling blood sugar, eating healthy protein is essential. Protein plays a key role in growth, the immune system, tissue repair and muscle building. Protein-rich foods include livestock, poultry and seafood.
These foods do not have a lot of carbohydrates, which means that they do not raise blood sugar levels in the body. In addition, proteins regulate some of the body’s hormones that play a role in controlling hunger and keep you full longer between meals.
4 – Use healthy fats in your diet:
Although many people consider fat as an unhealthy and harmful substance, in fact, healthy fat is an important part of the diet for diabetes. Using healthy fats such as coconut oil, avocado and olive oil in meals will help you control your blood sugar levels.
Studies have shown that replacing trans and saturated fats with unsaturated fats increases insulin sensitivity and helps the body use this important hormone more effectively and lower blood sugar through the bloodstream to the cell. Bring.
5- Register in the club:
In addition to choosing the right foods and putting them in your dish, you need to make another change in your daily life. Doing daily physical activity helps a lot in health and having the right level of blood sugar.
Aerobic exercise and resistance training can increase the use of insulin to control blood sugar. Exercises such as walking, cycling and swimming can be good supplements for a diabetic diet.
6- Use supplements:
Some supplements have been shown to lower blood sugar, especially when combined with a healthy diet and lifestyle. For example, probiotics have been shown to improve glucose metabolism and control blood sugar levels. Magnesium supplements also increase insulin sensitivity, especially in those with low blood magnesium.
An example of a diabetic diet plan
What do you think is the best breakfast for people with diabetes? What is a healthy meal for diabetics? Here is a sample menu that you can try for yourself:
Vegetable frittata with cuttings soup
Apples with peanut butter
Garnish salmon with avocado, one-half cup sweet fried potatoes and one-half cup cooked broccoli
Carrots with Homs
Grilled chicken with salad
If you have diabetes, talk to your doctor before choosing the right diet. Be sure to talk to your doctor before making any changes to your current diet. Sometimes your doctor will change the dose of your medication depending on the food you eat. In addition, if you are taking certain medications, talk to your doctor before taking any supplements. Because some of these supplements can interfere with the action of drugs and have a negative effect on blood sugar. To reduce side effects, consult your doctor before doing anything.
- A diabetic diet should include starch-free vegetables, protein, and heart-healthy fats.
- There are many ways to control the amount of carbohydrates, one of which is the plate method and the other is counting the carbohydrates consumed.
- In addition to adding some fiber, healthy fats and protein foods to your diet, you should also get some exercise. Some supplements can also be used to control blood sugar.
- The diabetic diet includes foods such as vegetables and healthy fats, along with some red meat, poultry and seafood.
- There are many menus and diets online for diabetes that contain a combination of these substances and you can follow them to live a healthy life, but first of all consult your doctor.