Diabetes entails having tight blood glucose control and embracing healthy habits. Both together serve to keep you safe from the short-term as well as the long term unfavorable outcomes (complications) of the condition. Food planning is a way to manage diabetes besides providing a host of other beneficial outcomes when you are living with diabetes.
A healthy diabetic food plan is not only rich in nutrition but also enables you to meet targeted outcomes like weight management. When preparing a food plan, keep the following considerations to gain the maximum out of your efforts and inputs.
Get Close to the Appropriate Diet
According to experts, there may specifically not be any diabetic diet for the diabetics. The general health considerations remain the same for diabetics and non-diabetics. Diabetics should adhere to a healthy diet which serves to their specific needs keeping under consideration the caution required with intake of juices, cakes and candies. The diet is essentially meant to provide good nutrition, lower cholesterol or do anything which can be specific requirement with an individual.
Since individual needs can be different from each other, the same diet may not serve for the other person. However, a diabetes food plan should focus on improving and controlling blood glucose levels. It should essentially be low in calories and saturated fats; simultaneously, it should be rich in complex carbohydrates, (for example, fruits, veggies and whole grain cereals) along with mono and polyunsaturated fat. The American Diabetes Association recommends diabetics to eat lots of high-fiber complex carbohydrates. Diabetics should limit protein and saturated fat.
According to the Joslin Diabetes Center, type 2 diabetics should consume lesser carbohydrates and some more protein if they are overweight. Lesser carbohydrates and slightly more protein can help them shed the unhealthy weight and experience better diabetes control.
Get the Right Combination of Foods In Your Food Plan
A suitable mix of calories, carbohydrates and other nutrients is important for diabetics. A diabetic food plan should have fruits, veggies and fiber generously. These can reduce the risk of cardiovascular diseases and cancer. A diabetes food plan should also have low-fat dairy products to reduce the risk of low bone mass in the long run. By having the right blend of nutrients, fat and calories, you can easily achieve a targeted range of blood sugar without struggling too much.
Here, the diabetic food pyramid (which is a type of meal planning)can be helpful which concentrates on eating more of grains, fruits and veggies and less of meat, fats and sweets. The general recommendations of the food pyramid include:
1. Grains, beans, and starchy vegetables (6 or more servings/day)
This can be obtained through bread, bagel, cereal, pasta, rice, beans, corn and peas.
2. Fruits ( 2-4 servings daily)
This can be obtained through fresh fruit, canned fruit and fruit juice.
3. Vegetables ( 3-5 servings a day)
This can be obtained through raw vegetable and vegetable juice.
4. Meat, Fish, Cheese( 2-3 servings/day)
This can be obtained through cooked lean meat, skinless poultry, fish, egg, peanut butter and cheese.
5. Milk and Yogurt (2-3 servings daily)
This can be obtained through milk or yogurt.
6. Fats, Sweets, and Alcohol (in small amounts)
This can be obtained in small quantities through butter, margarine, mayonnaise, cream cheese, salad dressing and ice cream.
Although the meal system is not complete in itself, the pyramid can help you demarcate foods which are carbohydrates. You may, however, be unable to control the specific amount of carbohydrates with the pyramid (which can be done through carbohydrate counting).
Identify the Goal of Food Planning
Depending upon individual needs, a food plan can be tailor-made. The type of food plan is determined by the lifestyle you have and the treatment you are taking for diabetes. While the food plan should largely focus on achieving the right blend of carbohydrates, proteins and fats, it should especially consider the carbohydrate component. Carbohydrates have the biggest effect on blood sugar.
There are four meal planning systems– The Plate System, Carbohydrate Counting, Exchange Lists and Diabetes Food Pyramid (given above). You can certainly include your favorite foods in the food plan. The only considerations are how much to eat, when to eat and how it affects your blood sugar.
Include Diabetic Friendly Recipes for Spicing Up Life
Getting the same thing to eat almost every day can be monotonous and discourage the zest to enjoy food. Being diabetic does not restrict you to relish your taste buds with a whole lot of recipes and ideas from worthy sources.
The American Diabetes Association (ADA) is one such source which provides you a diet plan to enjoy eating. The Recipes for Healthy Living is an encouraging resource to make eating more exciting.
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