It is a common belief that people having diabetes should follow a Diabetes diet that imposes severe restrictions on eating habits. Contrary to this belief, there is no such thing as a Diabetes diet. What we refer to as a Diabetes diet is a medical nutrition therapy, according to which people with Diabetes can eat everything a normal person eats, but only in moderate amounts. Diabetics have to be watchful of the foods they eat, especially when it comes to Carbohydrates. Being the main source of energy, it is impossible to avoid carbohydrates. But at the same time, the daily intake of Carbohydrates should not exceed certain limits in Diabetic patients, because too much Carbohydrate can raise the blood sugar level. In short Diabetes diets means eating healthy and nutritious food, giving more importance to vegetables, fruits and whole grains and limiting the intake of foods high in fat and calories.
Food items to be included in Diabetes diets
Eating the right food in the right amounts and at the right time is extremely vital, if you want to control your Diabetes. So it is important that you know what foods are good for you and what should be avoided or restricted. The following list of food items are considered to be healthy choices for Diabetic patients:
- High –fiber foods – Fibers are excellent foods that can control blood sugar levels and also help prevent the risks of heart diseases. Vegetables, fruits, legumes, nuts, brown rice, oats, wheat bran and whole-wheat flour are some of the food sources high in fiber content.
- Healthy carbohydrates – Although Carbohydrates in excess can increase the blood Glucose, it should not be avoided altogether. You just need to make your food choices wisely. Rather than going for carbohydrates such as white bread, rice, pasta, soda, and candy, you can choose healthy Carbohydrates like fruits, vegetables, legumes, and whole grains.
- Healthy fats – There are fats that are healthy and fats that are harmful to your body. People with Diabetes are at high risk of developing heart disease and hence should be extremely cautious when it comes to fat intake. Unsaturated fats, which come from sources like fish and plants, are healthy fats. Avocados, nuts, olive oil and canola oil are other sources of healthy fats.
- Omega-3 fatty acids- The intake of Omega-3 fatty acids will help in the reduction of inflammation and prevent complications such as heart disease and cancer. They also enhance the functioning of the brain and helps in lowering the levels of triglycerides and bad cholesterol, which is often found high in diabetic patients. Omega-3 fatty can be found in fishes like salmon, halibut and tuna.
Foods to be avoided
Certain foods can interfere with normal and healthy living of diabetic patients. Such foods are to be avoided at any cost in order to control your blood sugar level. These include foods with the following factors:
- Cholesterol – The recommended amount is 200 milligrams (mg) or less per day. The food sources of cholesterol include dairy products and animal proteins that are high in fat content, shellfish, egg yolks, liver and other kinds of organ meats.
- Trans fat – The food sources containing trans fat include processed food, baked items, French fries, hard margarine, doughnuts etc
- Saturated fats – The recommended amounts of saturated fats is 7% or less every day. Saturated fats can be found in dairy products with high fat content and also food items such as beef, bacon, sausage and hot dogs.
- Sodium – The recommended intake of Sodium per day should be less than 2,000 mg.
Conclusion
Diabetes mellitus is a lifelong disease, but the good news is that most cases can be prevented by eating healthy food and making lifestyle changes. Diabetes diets do not mean highly restricted diets. Rather it refers to eating the right food in moderate amounts and adhering to regular meal times. People who are diagnosed with Diabetes should consult a dietician as early as possible to discuss their nutritional needs and to set up a diet plan. Do not attempt to start any diet program without consulting with your doctor as otherwise it may do more harm than good. Diabetes diets not only help to control your blood sugar level, but also improve the overall health of your body. As such these diets are not just for the diabetic patients, but can be followed by anyone wanting to have a healthy life.
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