Diabetes
affects the body in many different ways, and can even be deadly, but
your dietary choices can also have a large impact on how much this
condition affects you. A diabetic diet containing grains, proteins,
fruits, vegetables, fats, and dairy is your best bet if you want to live a
normal life with diabetes.
Diabetes
Diabetes
has been called a modern-day pandemic by some, and more than 350
million people around the world are affected by it. Diabetes comes in
two primary forms, Type I and Type II, as well as gestational diabetes,
which is limited to pregnant women. These two forms of diabetes refer to
the deficiency that your body has related to insulin production and
glucose balance. When we consume carbohydrates that break down into simple
sugars, our blood sugar rises. Insulin is responsible for transporting
this glucose to the body’s cells, where it can be used for energy
production. Now, in the case of diabetics, either the body is unable to
make enough insulin or is unable to use the insulin that it produces.
This can be very dangerous, but the full range of diabetic symptoms and
treatments is beyond the scope of this article (Learn everything
about diabetes on our dedicated page, found here.) Since diabetes is a
condition primarily affected by the diet and your sugar intake,
the food you eat is very important. As mentioned above, several food types are good for diabetics, as well as many
items that people should avoid, or moderate. Now, let’s get right into
it, explaining the proper dietary outline for someone suffering from
diabetes, which is also good as a preventative measure for those who are
at high risk.
The Diabetic Diet
1. Starches and Grains: Obviously,
the most relevant dietary item for a diabetic patient is carbohydrates.
Many people develop diabetes because of their unchecked consumption of
these foods. Starches come in many forms, including bread, rice,
potatoes, and pasta, among many other types of grains, such as millet,
sorghum, and rye. Some of the worst choices in this area are breakfast
cereals and white bread, as these are basic processed foods made of
refined white flour.
The
carbs in these food items break down into simple sugars, often
overloading your pancreas’ ability to produce enough insulin to keep up
with the supply. The other problem is that plain starches are often
additionally sweetened with sugar (e.g., cakes, desserts,
pastries), which just compounds the problem. Creating a diabetic diet
means making personal sacrifices, but realizing that it is worth it in
the long run.
If
you are a diabetic, regulating your intake of sugar and carbohydrates
is of the utmost importance. Starches with more complex sugars, such as
sweet potatoes, whole grains, wild rice, and quinoa are the wisest
choices when it comes to carbs, but even then, they should be eaten in
strict moderation, by the type and severity of your
diabetes. These “better” starches also have more mineral concentrations
and fiber, making them beneficial for overall health and blood sugar
regulation if you add them to your diabetic diet.
2. Protein: In terms of protein, if you’re going to access it through meat, stick to poultry and fish. These protein sources contain higher levels of omega-3 fatty
acids and tend to be lean, as compared to red meat. Choosing processed
meats can increase your cholesterol levels and increase your blood
pressure. These are two of the main precursors to diabetes and can be
very dangerous in conjunction with the condition.
If
you’re seeking protein as a vegetarian, you are immediately at lower
risk for diabetes, and you also have a wealth of options, including
beans, nuts, and seeds to access protein. You should moderate that
intake, however, as some of those foods can be high in calories, and as a
diabetic, you want to avoid obesity at all costs.
ALSO READ: 202 Health Benefits Of Vitamins And Types
3. Fruit: Diabetic
patients should definitely include fruit and natural fruit juices in
their diet. This not only provides a wealth of vitamins, minerals, and
antioxidants but is also a good source of carbohydrates that aren’t high
in simple sugars. Fruits can improve your immune system, and the fiber
they contain can optimize your blood sugar levels and decrease your risk
of cardiovascular issues. Fruit juices that are artificially sweetened,
such as canned syrup or fruit concentrate, do not provide nearly as
many nutrients, and far more sugar, so avoid these whenever possible
when planning your diabetic diet.
4. Vegetables: Even
in the world of vegetables, some are better than others regarding diabetes. Leafy greens like spinach and kale, as well as broccoli,
carrots, and cauliflower, are all healthy options, as they provide a
significant amount of dietary fiber and minerals, but have low levels of
calories and more complex carbohydrates. Some vegetables are more
starchy, which translates to higher levels of simple sugars, so it is
best to eat corn and mashed potatoes in moderation if you are at high
risk of diabetes.
5. Fat: Obesity
is one of the most commonly linked conditions to diabetes, so
manipulating your fat intake is extremely important. Many of the most
fattening things (junk food, snacks, sweets) are also high in carbs and
sugar, so as you are gaining weight, you are also putting more strain on
your body to regulate blood sugar levels. Saturated fats and trans fats
should always be avoided, as they contribute to high cholesterol and
increase the dangers to diabetic patients. Some fats, however, are
important for your body, such as monounsaturated fats and omega-3 fatty
acids. Foods containing these fats, like pecans, walnuts, salmon, tuna
olive oil, avocados, and sunflower oil, can all be safely added to your
diabetic diet to reduce inflammation and prevent the accumulation of
cholesterol.
6. Dairy: Dairy
products come in a variety of levels, namely based on the fat content
that is included. Full-fat milk, yogurt, and cheese can contribute to
obesity and poor cholesterol balance, which should be avoided by someone
suffering from diabetes. Low-fat dairy options are readily accessible
and will do a lot more good for you in the long run. Greek yogurt may be
one of the best options for dairy intake, as it is shallow in calories
and saturated fats.
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