Research shows that an increasing number of people in the world are suffering from diabetes. In some countries, it’s among the top five most common causes of death, which is why we mustn’t ignore this disease if we have it. The best way to fight diabetes is a proper diet that is different depending on what type of diabetes you have and depending on the person. So, there is no universal diet for all sufferers, but there are tips that can be guidelines for more correct food choices. Thanks to them, you can manage the level of glycemic index in the blood, as well as cholesterol and blood pressure. Also, with the intake of useful and healthy groceries, you can reduce your body weight and thus reduce the risk of complications that can manifest themselves in the form of a stroke or heart attack.
Anyway, before you organize your habits in order to preserve your health as much as possible, it’s always advisable to consult a doctor first. Before you make an appointment, you can always find out more about it, so pay attention to the tips that follow below. Maybe they are just right for you.
Table of Contents
Consume healthy carbs
Carbohydrates are nutrients necessary for the body, but it’s recommended to take them in moderation. Excessive intake can lead to disturbed blood glucose levels, and for that reason, it’s important to be well informed about which groceries contain healthy carbohydrates.
Some of the sources of healthy carbs are vegetables, fruits, whole grains, unsweetened dairy products such as milk and yogurt, and legumes such as beans or chickpeas.
Increased fiber intake is mandatory and it would be good to eliminate groceries that contain very little fiber such as bread or white rice from your daily menu. Today, you can easily find information on the packaging about which products are richer in fiber.
Avoid red meat and meat products in general
The role of carbohydrates is to make you feel full after a meal. By avoiding groceries rich in carbohydrates, you may feel hungry more often and you will need something to keep you full for a long time. Many people in such situations treat themselves with large portions of meat, which isn’t such a smart move, especially when it comes to red meat and meat products in generač.
Ham, sausage, beef, or lamb shouldn’t often be on the daily menu, since excessive consumption can cause heart problems, as well as the appearance of cancer. For that reason, experts suggest replacing meat with fish as often as possible, as well as chicken, turkey or vegetables.
Legumes are rich in fiber and much more useful for the body, which is why they make an excellent substitute for meat products, while on the other hand, they prevent you from getting hungry again soon.
Reducing the extra sugar
Giving up excessive sugar can be very difficult for many. However, when trying to beat yourself up in situations like this, you can turn to alternative methods. You can always replace sweet drinks from stores, sweet coffee, and energy drinks with constant drinking of water, unsweetened coffee, or tea.
The sugar you are used to and have used so far – you can now replace it with some other sweeteners like stevia. Thus, you will eliminate the factor that influences weight gain most and manage to balance the level of glucose in the blood.
Reduce salt intake
There are people with diabetes who find this item more difficult than the previous one. However, you must be moderate when salting the food you eat because too much salt in your meals can put you at risk. By not following this rule, you increase the risk of developing high blood pressure, heart disease, and stroke. Just because you are a victim of diabetes, you are more likely to have these complications.
Some of the tips you can apply are to try not to ingest more than 5-6g of salt a day. If you tend to consume ready-made groceries or dishes from stores, keep in mind that they are already pre-salted and check it on the label to choose the product that harms you as little as possible. You can always improve the taste with the addition of various spices.
Make fruits and vegetables the main groceries
The fact that fruits and vegetables are a key component of every person’s diet isn’t the news. By consuming them daily, you can gain numerous benefits and that’s why they are an obligatory part of the diet plan for people with diabetes. At times when you would like to eat chips with your favorite movie or series, try to replace it with vegetables. In that way, you will provide your body with a daily intake of fiber and minerals, without which the maintenance of health is impossible.
You are right, fruit contains its sugars but they aren’t a reason to avoid it. These sugars are natural and healthy and differ from the one that is processed and which is an integral part of sweets from the supermarket.
Remember that you are only allowed to eat whole fruits, and you shouldn’t use fruit juices as a substitute. You can consume it in different forms. It can be fresh, frozen, or dry, and experts say that it’s better to eat a little during the whole day, than to eat a large portion at once.
Distinguish between healthy and unhealthy fats
As with carbohydrates, in this case, it’s necessary to make a difference and understand what is good for you and what would be desirable to avoid. Fat shouldn’t be completely eliminated from the diet because it gives us the energy we need every day. However, healthier fats will be much better for you.
You can find them in walnuts, avocados, seeds, fish, or olive oil. In contrast, foods like butter, pies, pastries, red meat, and meat products shouldn’t be found often on your plate. It would be best to eat boiled or baked food as often as possible to avoid the intake of bad fats.
If you visit this site, you will realize that many nutritionists advise you all this, and you will notice them if you look at the meal plans that the experts have created for you. Diabetes is certainly not something that should be ignored, but the fight against this disease should be started in a very disciplined and organized manner. By following the tips on this list, you will be able to help yourself on the path to success and understand what is good for your body in this case and what isn’t, and how to find a suitable substitute for groceries whose intake should be reduced. We are all with you! Good luck!