What should a diabetic eat daily?
Diet is a healthy eating plan that’s naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. To manage your blood glucose, you need to balance what you eat and drink with physical activity.
what does diabetic diet include?
Diet in diabetes does not mean you are going to starve, it is simply a nutritious foods that will help control your blood sugar and maintains a target level, which involves healthy carbohydrates, fiber rich foods, fruits and vegetables.
If you are diabetic, you need to have a little more attention on what you eat. Eating carbohydrates, proteins and fats in a proportionate way which is nothing but the same foods you have daily with some changes in their quantity and quality.
Carbohydrates are the sugar molecules which is being broken down and gives energy to our body. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on healthy carbohydrates, such as Fruits, Vegetables, Whole grains, Legumes, such as beans and peas.
Simple carbohydrates are broken down quickly by the body to be used as energy. It is found naturally in fruits and milk products, also in processed and refined sugars such as candy, table sugar, syrups, and soft drinks.
Complex carbs are more nutritious than simple carbs. They’re high in fiber and digest more slowly. This also makes them more filling, which means they’re a good option for weight control.
It also ideal for people with diabetes because they help manage blood sugar spikes after meals.
Fiber and starch are the two types of complex carbohydrates. Fiber is especially important because it promotes bowel regularity and helps to control cholesterol
Protein plays major role in diet. We have read somewhere in our life protein is the building blocks of our cell. We know insulin is the major problem in diabetes, and insulin is a protein. So now you realize why protein is important for diabetic patients. Increased protein intake does not increase plasma glucose, but increases the insulin response which results in a significant reduction in blood glucose level.
In addition, a higher dietary protein intake reduces hunger, improves satiety, increases thermogenesis, and limits lean muscle mass loss during weight reduction using a reduced calorie diet and increased physical activity.
Even though fats are important in our body, it may increase the risk of stroke, heart diseases when it gets to meet high glucose in the blood. Start consuming good fats which includes unsaturated fatty acids. They can help to keep up the ‘good cholesterol’ (high-density lipoprotein or HDL) in the body. HDL carries cholesterol away from the cells and back to the liver, where it’s either broken down or passed out of the body as a waste product. Monounsaturated fats are present in a higher amount in olive oil, rapeseed oil and avocado. Most dietary polyunsaturated fat is in the form of Omega 6, found in sunflower, safflower, corn, groundnut and soya oils.
Weight reduction is the main element of diabetic diet. Losing weight can help improve your body’s ability to effectively respond to insulin resistance, can improve glucose tolerance which is important to be able to use insulin better.
It’s more important that you focus on reducing the weight around your middle (waist circumference) since central adiposity increases the risk of ischemic heart disease.
Weight loss will likely protect you from developing common diabetes-related complications like eye diseases (retinopathy), neuropathy (nerve damage especially to your feet, which may lead to amputation), kidney failure, liver damage, high blood pressure, stroke, and heart disease.
Controlling your blood sugar will be much easier, and will reduce the need for medication.