One of the most important things you can do for your diabetes is to control blood sugar levels with a balanced diet. This does not mean you can not enjoy the foods you eat, and eating plan need not be complicated either. A diabetic diet is simply a well-rounded, healthy way of eating that everyone should follow, not just diabetics. Fill menu with a variety of nutritious, delicious foods, and enjoy the benefits
What Foods and How Much?
According to the Mayo Clinic, about 45 to 65 percent of your daily calories should come from carbohydrates, 15 to 20 percent should come from protein, and 20 to 35 percent should come from fat. For a 1,600-calorie diet, that is 720-1040 carbohydrate calories, 240-320 protein calories, and 320-560 fat calories. Portion size is key to controlling the amount of calories you eat, so be sure to read labels and measure food to get an accurate count.
It is important to note that not all nutrients are created equal. For people with diabetes, it is especially important to eat the right kind of carbohydrates, since they have the greatest impact on blood sugar. The best sources are from fruits, vegetables, whole grains and legumes. Not only are these foods low in fat and calories, they are naturally high in nutrients and fiber, a natural blood sugar regulator. Avoid common dieting strategy to cut carbs, your body needs for fuel. This can lead to a dangerous condition called ketosis.
Optimal protein sources can include low-fat / fat-free dairy products, beans, soy products, egg whites and lean meats that are low in saturated fat, such as chicken breast and fish. Eating fish twice a week helps lower triglycerides (blood fats) levels. Steer clear of fish with high levels of mercury and eat it boiled, baked or grilled instead of fried or roasted.
Having diabetes means you also have a greater risk of stroke and heart disease, is so heart-healthy food is important. Dietary fat should mainly be monounsaturated or polyunsaturated. These fats are liquid at room temperature and come from plants, nuts and seeds. Narrow saturated fat such as butter or margarine, which can contribute to clogged arteries.
Consistency is key
As a diabetic, you should eat on a regular schedule, so plan your meals for the same time each day. The American Diabetes Association recommends eating about the same amount of calories and carbohydrates, as well as smaller, more frequent meals throughout the day. These practices ensure consistent blood sugar levels and help control weight.
Diabetes and Weight Loss
Before engaging in any weight loss plan, be sure and consult your doctor or nutritionist. Losing weight can get you out of insulin and medication, but it is important to balance calorie restriction to keep blood sugar at an appropriate level and administer medication levels. The safest way to do this is by using a professional.