There are many distinct forms of diabetes, and no two diabetics are same. As a result, there is no such thing as a “diabetic diet” that fits everyone with diabetes. However, we’ve come up with some suggestions to assist you in making healthier dietary choices.
These general healthy dietary suggestions can assist you in controlling your blood glucose (sugar), blood pressure, and cholesterol levels. They can also assist you in managing your weight and lowering your risk of diabetic complications such as heart disease and stroke, as well as other health issues.
- Opt for more nutritious carbohydrates
Because all carbohydrates affect blood glucose levels, it’s critical to understand which foods include carbohydrates. Choose carbohydrate-rich foods that are better for you, and be aware of what you’re eating.
- Consume less salt
Salt consumption raises the risk of high blood pressure, which raises the risk of heart disease and stroke. And if you have diabetes, you’re already at a higher risk of developing all of these problems.
Limit your salt intake to no more than 6g (one teaspoonful) per day. Many pre-packaged goods already include salt, so study the labels and choose the ones with the least amount of salt. Cooking from scratch allows you to keep track of how much salt you consume. To add that extra flavour, you may also be creative and substitute different types of herbs and spices for salt.
- Reduce your intake of red and processed meat.
If you’re reducing your carb intake, you may find yourself eating larger servings of meat to keep you satisfied. This is not recommended for red and processed meats such as ham, bacon, sausages, beef, and lamb. All of these have been linked to heart disease and cancer. - Consume more fruits and vegetables
We all know that eating fruits and vegetables is beneficial to our health. It’s always a good idea to eat more at meal times and snack on them when you’re hungry. This can assist you in getting the vitamins, minerals, and fibre your body requires on a daily basis to keep you healthy.
You might be wondering if you should avoid fruit because it’s high in sugar. No, that is not the case. Everyone benefits from whole fruit, and diabetics are no exception. Fruits do contain sugar, but it’s sugar that comes from nature. This is distinct from the added sugar (also known as free sugars) found in foods such as chocolate, cookies, and cakes.
- Opt for healthier fats.
Fat is essential in our diet since it provides us with energy. However, different forms of fat have distinct effects on our health.
Unsalted nuts, seeds, avocados, oily salmon, olive oil, rapeseed oil, and sunflower oil all include healthier fats. Some saturated fats can raise your blood cholesterol levels, increasing your risk of heart disease. Animal products and prepared foods are the most common sources.
- Reduce the amount of sugar you consume.
We understand that eliminating sugar might be difficult at first, so simple practical swaps are a smart place to start when attempting to reduce sugar consumption. Sugary drinks, energy drinks, and fruit juices can all be replaced with water, plain milk, or sugar-free tea and coffee. - Choose your snacks carefully.
Instead of crisps, chips, cookies, and chocolates, pick yoghurts, unsalted almonds, seeds, fruits, and vegetables as a snack. But keep an eye on your portions — it’ll help you stay on track with your weight. - Consume alcohol in moderation
Alcohol is heavy in calories, so if you’re attempting to lose weight, consider cutting back on your drinking. Try to limit yourself to 14 units per week. Spread it out to avoid binge drinking, and go alcohol-free for several days a week.
It’s also not a good idea to drink on an empty stomach if you use insulin or other diabetes treatments. This is due to the fact that alcohol might increase the likelihood of hypos.
- Don’t waste your money on so-called diabetic food.
It is currently illegal to refer to food as “diabetic food.” This is because there is no evidence that these foods provide a distinct advantage over a healthy diet. They can also have the same amount of fat and calories as comparable items, and they can still effect your blood glucose level. These meals can also have a laxative impact on some people. - Eat meals that are high in minerals and vitamins.
Mineral and vitamin supplements do not appear to assist you manage your diabetes. You don’t need to take supplements unless your healthcare provider has advised you to, such as folic acid for pregnancy.