Diabetic diet? No! I am not talking about a diet with no sweet or luxury items; I am talking about a good, healthy type 2 diabetes diet with plenty of nutrients, proteins, minerals and carbs in it. By bringing your glucose levels down by as little as one point there is a great chance of preventing you from suffering something like Kidney failure or Blindness. It is of the highest importance that when you have been diagnosed with diabetes or prediabetes that you take great care of your body and how your body is reacting to certain situations and foods. You cannot take anything for granted, but is that not what we all do? Well now is the time to make a change to your lifestyle.
You may think that I sound like your mother, ordering you about, telling you what to do, maybe I do sound like your mother, but is it not always said that ‘moms know best’? I am a mom, I should know. I am the same with my own children making sure that they eat the best foods to keep them healthy.
Recommended foods for diabetics
Have a balanced diet with the following healthy eatables:
Good Carbs: in order to have a healthy diet one should include carbohydrate rich foods in their daily intake such as grains, vegetables and lots of fruits. This would ensure that during digestion both simple and complex carbohydrates are broken down into glucose.
Dietary Fibers: foods such as fruits, green leafy vegetables and whole grains add the require amount of fiber in your diet. Fiber is the cellulose part of the food that cannot be digested by the human body and thus helps in preventing constipation and heart problems.
Fish: Adding a good amount of heart healthy fish to your diet is a good idea. Low cholesterol fish is a good substitute for other kind of meat products such as chicken and beef. Fish such as cod and tuna have less fat content whereas salmon and herring have a higher amount of good healthy heart friendly fats such as omega 3 fatty acids. Fish should ideally be eaten two times in a week. Fish which has a greater amount of mercury should be taken in very less amounts.
Unsaturated fats: these fats are considered to be good fats, be it the monounsaturated or the polyunsaturated fats, both decrease the cholesterol in the body. These fats are found in foods such as dry fruits, olives and avocados. But one should remember that all kinds of fats have a high amount of calories.
Foods to avoid at all costs
The development of diabetes makes one more prone to heart diseases. This effect is mainly because of the fact that there is an increased accumulation of cholesterol and the arteries become rigid. The following foods make you more prone to developing heart problems.
Saturated fats. One should only include about 7 percent of these into the diabetic meal plan. Foods such as beef, sausages and other high protein animal products have an increased amount of saturated fats.
Trans Fats. These are the kind of fats that should be avoided. Food products that have this kind of fat are bakery products, snacks and shortenings used in baking.
Cholesterol. One should not have more than 200mg of cholesterol. Foods such as animal proteins and dairy products have these.
Sodium. One should include about 2000 mg of sodium in the diet per day
Just because you are on a diabetic eating plan does not mean that by any stretch of the imagination you have to compromise on taste, texture, enjoy-ability and extravagance, just beware what you are putting into your body and what it will do.