Diabetes is one of the diseases that develops when your blood glucose, which is also known as blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat.
Diabetic people have a greater risk of heart disease and nearly double the risk of mental health disorders known as depression. The common types of diabetes are type 1, type 2, and gestational diabetes. But in most cases, it is possible to prevent type 2 diabetes, and in some cases, it can be reversed. Taking steps to avoid or control diabetes doesn’t mean that we have to avoid eating food. Therefore it means that eating delicious, balanced food for diabetics that will increase your energy and boost your mood. In type 2 diabetes, it is not required to give up sweets completely or to eat tasteless food. You have to take nutritious food to balance your health.
Nutritional needs are the same as everybody else, so to prevent or control diabetes, no particular foods are necessary. But you have to pay attention to some of your food choices—mostly the carbohydrates you eat. While following the Mediterranean or other heart-healthy diets can help with this, the essential thing is that you have to lose a little weight.
Few steps to embrace a lifestyle with diabetes
Find out how you can maintain your lifestyle with diabetes:
1. Eat less salt
Eating plenty of salt increases the risk of high blood pressure, heart diseases and stroke. Diabetes increases this risk more. Always try to take low salt. Mostly pre-packaged foods contain salt so always check food labels and choose items which contain low salt. Try to take maximum 6g (one teaspoonful) of salt a day. You should keep an eye on how much salt you’re eating in a day and swap out salt from various types of herbs and spices to add that extra flavour.
2. Eat more fruit and vegetables
We know that eating fruit and vegetables are good for our health. Vegetables are a good source of vitamins and fibre. High fibre vegetables such as peas, beans, broccoli and spinach /leafy vegetables should be included as food for people with diabetes. Always try to eat more at mealtimes and have them as snacks if you are hungry. This helps you to get the vitamins, minerals and fibre that your body needs every day and helps to keep you healthy.
You might be wondering about fruit! We mostly avoid eating the fruit in diabetes because it’s sugary. But our thinking about this is wrong. All fruits are good for everyone, and fruits have natural sugar. If you have diabetes, you should consume Fruits high in fibre such as papaya, apple, orange, pear and guava. Fruits contain fructose which does not let the blood sugar levels rise immediately and thus can be easily consumed as food for people with diabetes.
Products like fruit juices always contain artificial sugar, so you should consume whole fruit instead of fruit juices. Fruit juices can be frozen and tinned for many days. So it’s best to eat fruit throughout the day instead of taking a glass of juice as one bigger portion in one go.
3. Choose healthier carbohydrates
To avoid diabetes, it is important to cut sugar and refined carbs from the diet. All carbs affect blood glucose levels, so it is important to choose healthier food which contains carbohydrates.
- Some healthy sources of carbohydrate are:
- Vegetables such as peas, broccoli and spinach.
- pulses such as beans, chickpeas and lentils
- Whole grains like whole oats, buckwheat and brown rice.
- Dairy products like unsweetened yoghurt and milk.
- Fruit such as papaya, apple and orange
It is also essential to cut down on foods which are less in fibres such as white bread, highly-processed cereals and white rice. You must choose high fibre food for diabetics. Whole grains, oats, channa, atta, millets are high fibre foods. These should be included in foods for people with diabetes.
4. Eat less red and processed meat
If you are cutting down on refined carbs, then you should obtain bigger portions of meat to fill you up. But if you have diabetes, you should avoid red and processed meat, like bacon, lamb, ham, beef, and sausages. These all have connected with cancers and heart problems.
Try switch red and processed meat for these:
- poultry like chicken and turkey
- pulses such as chickpeas and lentils
- unsalted nuts
Beans, peas and lentils have very high fibres that do not affect your blood glucose levels too much. Try to substitute these products for processed and red meat and keeping you feeling healthier. We know that fish is good for our health, but oily fish like mackerel and salmon are mainly good for diabetic persons. These are rich in omega-3 oil, which helps to take care of your heart. Try to eat two portions of oily fish a week.
5. Cut down on added sugar
We know that fully avoiding sugar at the beginning can be hard. If you are trying to cut down on excess sugar, so small practical swaps are a good starting point. Substitute energy drinks, sugary drinks and fruit juices with water, tea and coffee or plain milk without artificial sugar can be a good start.
You should always try to avoid low or zero-calorie sweeteners (like artificial sweeteners) that help you to maintain your health. Avoiding these artificial sugars can help you curb blood glucose levels and helps to reduce obesity.
If your diabetes which means you get hypos and you utilise sugary drinks to treat them, this is very vital for your diabetes diet, and you should not cut this out.
6. Get your minerals and vitamins from foods
Mineral and vitamin supplements don’t have to help you curb your diabetes. So, unless you’ve been told to take something by your healthcare team, like folic acid for pregnancy, you don’t need to take supplements.
So avoid taking various supplements in the diet. Try to get your important nutrients by eating a mixture of different foods. This is because some supplements can affect your medications or arises some diabetic complexity, like kidney disease.
7. Be smart with snacks
In a snack, you should choose unsalted nuts, yoghurts, fruits vegetables, and seeds instead of chips, biscuits, crisps and chocolates. Nuts are full of ‘good’ fats that fight heart disease. Vegetables are a good source of vitamins and fibre. Fruits contain fructose which does not let the blood sugar levels rise immediately, and Yogurt is rich in protein and another weight loss powerhouse: calcium. So choosing the right snacks is very helpful food for diabetics person.
8. Choose healthier fats
We always need fat in our diet because it gives us energy. But different fats affect our body in different ways. So it is important to choose fats wisely as some fats are healthier for the body than others.
Healthier fats in food such as seeds, unsalted nuts, oily fish, olive oil, sunflower oil, rapeseed oil and avocados, are good for diabetic persons. But some saturated fats can boost the cholesterol in the blood, increase your risk of heart disease. Saturated fats are usually found in animal products and prepared food like:
- red and processed meat
- biscuits, cakes, pies and pastries
We should carefully choose cooking oils that are high in MUFA (Monounsaturated Fat) as these fatty acids control bad cholesterol and control diabetes as well. So try to cut down on using other oils in general and try to grill, steam or bake foods instead.
9. Don’t bother with so-called diabetic food
To say the food is a “diabetic food” is now against the law. If we are consuming the food from the market then there isn’t any proof that these foods provide you with a unique benefit over eating healthy. They can also contain as much fat and calories as similar to other products, and can still affect your blood glucose level. These foods can also sometimes have a laxative effect.
10. Drink alcohol sensibly
Alcohol drink contains lots of calories. If you are trying to lose your weight, then avoid drinking alcohol. In diabetes, drinking alcohol may cause your blood sugar to either rise or fall. Plus, alcohol has a lot of calories. Try to drink a maximum of 14 units a week. But avoid consuming a large quantity of alcohol in a day and go several days a week without alcohol. If you take other diabetes medications or insulin, then avoid drinking alcohol in an empty stomach. This is due to the alcohol can make hypos more likely to happen.
Fruits to avoid diabetes
In any diabetes, there are certain preventive measures which should be adopted to make sure that you stay as healthy as possible. In other words, there is some food for diabetics that is unhealthy for our health or causes great trouble for our health or even outcome to death. Certain types of high- GI foods should not be eaten if you are a diabetic patient no matter what particular level or type of diabetes you have.
One way to control diabetes is to balance high- and low-GI foods. High-GI foods increase blood sugar more than low-GI foods.
When choosing high-GI foods, limit the portions and pair these foods with protein or healthful fat to reduce the impact on blood sugar and feel full for longer.
Foods high on the GI scale include:
- white bread
- white rice
- puffed rice
- white potatoes
- white pasta
Precautions to take to control diabetes and limit food for diabetics
People with diabetes may wish to limit or balance the following food for people with diabetes:
Carbohydrates are available in all types of meals. Hence in their balanced diet, people should limit their carbohydrate intake or eating a healthful protein or fat source.
Fruits with high – Glucose Level are dangers for diabetes. Most of the fruits are having low GI scale, but melons and pineapple are having high-GI. This means that they can boost blood glucose level and increase diabetes.
People with diabetes must avoid refined sugar, which is available in both homemade sweets and store-bought such as cakes and biscuits.
Drinks that consists of a lot of sugar, like coffees, energy drinks and shakes, can make an imbalance in a person’s insulin levels.
List of foods for diabetics
Deciding what to eat and what not to eat can be a little confusing. Every time you eat the thing which comes in mind that this is not good food for diabetics. But few essential tips and proper diabetes diet menu have sorted out this issue for the current time. Here’s what all healthy food for diabetics which are quite common includes:
- Whole grains, like oatmeal, brown rice, millet or quinoa
- Baked sweet potato
- Products made up of whole grains.
- Light steamed Plain frozen vegetables
- Fresh veggies, lightly steamed, grilled or roasted
- Unsalted canned or Low sodium vegetables
- Greens vegetables like arugula, spinach and kale.
- Low-sugar or Sugar-free preserves
- Fresh fruit
- No-sugar-added applesauce
- Unflavored water
- Unsweetened tea
- Small amounts of wine, Light beer or non-fruity mixed drinks
Food has a straightforward effect on blood glucose which is directly related to diabetes. Some foods increase blood glucose if compared with others. A crucial part of controlling diabetes is to know the food for diabetes patients what and which food for diabetics and how much to eat and to maintain a proper diet plan that suits your lifestyle while assists to control down the blood glucose. Your food choice and how much to eat is comparative to your blood glucose level. Furthermore, if you eat more as per your need, your blood glucose will rise. To control down your diabetes, you must follow a proper diet plan and eat proper fruits and food so that your diabetes can be control down.