Maintaining a balanced diet is already considered a challenge in most peoples eyes and yet knowing what diabetic food to eat when you are a diabetic can be even more challenging. However, even though it’s important to make the right food choices and to think about your eating habits which will help to manage your diabetes, you should be able to enjoy a variety of foods that are available as part of healthy eating.
As a result, people with diabetes can in fact lead a normal, healthy lifestyle, with eating healthy foods one of the most important things you can do to maintain health. Many people who have poorly controlled diabetes will find that consistently eating a poor diet can ultimately lead to complications, such as heart disease, blindness and nerve problems and even amputation.
Diabetic Food List: What Should You Eat?
So what types of diabetic foods should you be eating? Are there specific diabetic diet meal plans you should be looking at? The answer is yes and no. Yes you should concentrate your attention on high fiber, low glycemic, lean protein, and low fat, low sugar, and low salt food choices. Wow. This sounds limiting, but it really isn’t. This is the kind of diet most people should be following anyway who are not even diabetic. Diabetes food and diets are really just a healthy approach to overall eating. This means you can still have a slice of cake, but in moderation and balanced with an overall healthy diet.
People, who have diabetes, should try to maintain a healthy weight while maintaining a diet that is:
· Low in sugar
· Low in salt – reduce the salt in your diet to 6g or less a day, more than this will raise your blood pressure, which can lead to stroke and heart disease.
· Low in fat, particularly saturated and trans fat. Instead choose unsaturated fats or oils, especially monounsaturated fat such as olive oil or rapeseed oil, as these are typically considered better for your heart.
· Aim to have at least two portions of oily fish a week such as mackerel, sardines, salmon and pilchards, which contains a polyunsaturated fat, called omega 3 that helps to protect against heart disease.
· Include more beans and lentils such as kidney beans, butter beans, chickpeas or red and green lentils.
· High fiber, low glycemic foods such as whole grains, beans and lentils, melons and berries, green leafy vegtables, yams, and brown rice. These high fiber varieties will also help to maintain the health of your digestive system, which will prevent problems such as constipation.
· High in fruit and vegetables, with at least five portions a day to provide the necessary vitamins, minerals and fiber that will help to balance your overall diet.
· Drink alcohol in moderation – a maximum of two units of alcohol per day for women and three units per day for a man.
However, there are no particular foods for diabetics should avoid completely, and there is also no need to cut sugar completely out of their diet. Yet, like anyone else, people with diabetes should try to eat small amounts of food that are high in sugar or fat and should make sure that they eat sugary and fatty products sparingly, as part of a balanced diet. For example, if you enjoy fruit juice, which is high in fructose, this can ultimately cause blood sugar to rise quickly, and as a result it’s best for people with diabetes to drink the fruit juice with a meal making sure to avoid having more than one small glass a day. And why not try freshly squeezed juice rather than concentrated?
Even though there is no guaranteed way of preventing diabetes, making sure to eat a healthy balanced diet, as well as undertaking regular physical exercise and losing weight if you are overweight, will help to delay and reduce your risk for the onset of diabetes. Food for diabetics will range from the whole spectrum of foods and are anything but limiting.