Your diabetes diet is just a healthy-eating diet, which will help you to easily control your blood sugar level. Today, I’m going to give you the ultimate guide for your meals, foods, drinks, and limiting your carbohydrates.
What Is The Diabetic Diet?
A diabetes diet just means that you’ll eat the healthiest and best foods in moderation and adhere to regular mealtimes for the perfect weight loss results you’ve ever had.
This diet is made to ensure that those who are suffering from diabetes can get a healthy-eating plan which is naturally rich, nutritious and, of course, low-fat and has fewer calories. Key components of your diet will be 70-80% natural ingredients, like; are whole grains, fruits, and vegetables. Moreover, I have some uplifting news for your friend, a diabetic diet is the healthiest eating plan for everyone, including those who want to lose weight and those who want to maintain it.
But, what is the purpose of going on a diabetic diet? Is it going to help you with your diabetes?
Why Choose The Diabetic Diet?
It’s nothing to be afraid of, if you’re a diabetic, or if your doctors told you that you’re a pre-diabetic (having a high possibility to become diabetic). In either case, your doctor will tell you to see a dietician or nutrition specialist to work on an eating plan for you to maintain your blood sugar levels at best.
The diabetic diet will definitely help you control your carbs portion, which you consume on a daily basis, and you’ll enjoy your life once you go on this diet. Not only will you enjoy the weight loss results of the diabetic diet, but you’ll also love and get addicted to the mental and physical benefits it’s given you.
The plan is simple and helps you get your blood sugar levels in good control and you’ll not have to worry about it while you’re on the diabetic diet as there are no risk factors. Instead, you’ll enjoy weight loss results, controlled diabetes, less risk for complications, like; heart diseases and high cholesterol blood levels.
When your eating habits get out of control while you are diabetic, and you eat excess fat, carbs, and calories, your body responds to all these unhealthy food by increasing your blood sugar levels, which in return can cause complications.
No one likes to live a life full of diseases, risks and complications, in fact, I know for sure that you’re here, looking for the diabetic diet to change your life and eating habits and see real, yet healthy weight loss results, and get your blood sugar level down.
How Many Meals Do You Get A Day?
You’ll get three meals a day once you start the diabetic diet and at regular times every day. Why are getting your meals on a specific timetable? I want to make sure your body uses its insulin or that you take in your medications in the best way possible to stabilize your blood sugar levels.
A good dietitian can help you with your diabetic diet and put together a balanced eating system, set realistic goals, and modify your lifestyle to suit your needs. You’ll get to talk to your diabetes, its severity, and should be done, and the dietitian will take it from there, adjusting your food portions, the exercise you should do depending on your physical activity level, time to eat and what to eat in each meal to ensure your well-being.
Diabetic Diet Food List:
There’re some good foods that you can have in your diabetic diet with no worries that it’ll increase your sugar level or the occurrences of any complications.
1. Fiber-rich foods:
Any plant food is rich in dietary fibers, which your body will love you for it as it helps controls your blood sugar levels and how your body digests food. Here we are talking about eating fruits, nuts, vegetables, beans, lentils, peas, wheat bran and wheat flour.
2. “Good” fats:
Once I said “Good” then, obviously there are bad fat, the type that gets stored in your body in the form of fat cells and really hard to get rid of when you’re losing weight! Monounsaturated and polyunsaturated fats are the two types of fat that you should be looking for when eating any food because there are the types of fats that can manage and lower your cholesterol levels.
For example, the two most common healthiest oils are the extra virgin olive oil and coconut oil, and there are the almonds, walnuts, avocados, canola (¹), pecan and peanut oils (²). However, the diabetic diet rules still apply, and that is to limit as much as possible your fat intake.
3. Healthy carbohydrates:
As you eat anything, and it moves onto the digestion process, any sugars – simple carbohydrates – and starches – complex carbohydrates – found in your food are broken down and goes into your blood (your blood glucose level). So, since this has a great impact on your blood sugar levels, in the diabetic diet, we focus on eating the healthiest carbs, those found in vegetables, lentils, whole grains, fruits, peas, and low-fat dairy products.
4. Heart-healthy fish:
At least eat healthy fish twice a week while on the diabetic diet for a good health and controlled blood glucose level. The best fish you can eat while on the diabetic diet are tuna, halibut, and cod – all have less total fat, cholesterol, and saturated fat than red meat and chickens – so these are the fish recommended for a managed blood glucose level.
If you wish to improve your heart health and control your blood sugar altogether, then, in this case, I’d recommend eating sardines, tuna, and bluefish which are rich in omega-3 fatty acids (they lower triglycerides and promote heart health).
What Foods To Avoid With Diabetes:
People with diabetes, unfortunately, have a greater risk for heart risk complications – hardened & clogged arteries which lead to stroke – and that is they do not watch what they are eating and control their blood sugar levels.
So, we don’t want any diabetic complications to happen to you, so please don’t include these unhealthy foods in the diabetic diet;
- Trans fats: Avoid processed snacks and baked products for the sake of your overall health. But, you can eat them once in a blue moon to maintain your diabetic diet.
- Sodium: You should aim for a maximum of 2,300 mg of sodium (salt) per day in your diet. But, in case you have hypertension along with your diabetes, then, you need to reduce the amount down to 1,500 mg maximum per day.
- Saturated fats: Milk and dairy products are high in fat and shouldn’t be in your diabetic diet. Also, foods like; hot dogs (³), beef, bacon, and sausages are high in saturated fats and will shoot your blood sugar levels to the roof!
- Cholesterol: Again, I’m talking about any dairy products, especially creams, also any high animal proteins like; liver, egg yolk, and any other organ meats are extremely high in cholesterol which will make things worse. Your goal while on the diabetic diet is 200 milligrams (mg) of cholesterol a day and not a mg more.
Diabetic Meal Plan:
When you are planning your diabetic diet meals, take into consideration your size (height and weight) and physical activity level. The following menu is designed for a diabetic person who needs 1,200 – 1,600 calories per day.
1200 calorie diabetic diet:
• 2 teaspoons jelly on a medium slice of whole-wheat bread.
• A bowl with one cup of 1% low-fat milk and wheat cereal.
• A fruit of your choice.
• Black coffee.
• A medium apple.
• Veggie pita and cheese.
• 2 tablespoons almond butter
• 2 glasses of water.
• Small baked potato with 1 1/2 teaspoons vegetable oil
• 1/2 cup carrots
• Side salad (1/2 of a tomato, 1 1/2 cups spinach, 1/4 cup chopped bell pepper, 1 1/2 teaspoons red wine vinegar & 2 teaspoons olive oil)
• Unsweetened iced tea.
• An orange (or 2 1/2 cups popcorn.)
• 1/2 cup 1% of low-fat cottage cheese.
Results of Diabetic Diet:
Embracing your healthy-eating plan (your diabetic diet) is the greatest way to maintain your blood glucose level, keep it under control and prevent diabetes complications (heart diseases).
Furthermore, if you need to lose weight, and you should lose some, you can design and modify it to meet your weight loss goals.
The diabetic diet gives you the chance to benefit from its healthy eating habits and eliminating any possible chances for diabetic complications, or at least lowering them to a great extent.
Since a diabetes diet suggests plentiful amounts of fruits, vegetables, and fiber overall, following it is possible to reduce your risk of certain types of cancer. Furthermore, eating low fat or zero fat dairy products can decrease your risk of low bone mass later on, in the future.