Maintaining a healthy weight is essential for diabetics to follow. A balanced well planned meals and proper exercise are the key to a healthy living for people with diabetes. While following a weight loss diet, it is important to be in constant contact with your physician, as your medications and blood sugar levels will need constant monitoring.
A diabetes diet is also known as Medical Nutrition Therapy. Medical Nutrition Therapy involves eating a variety of nutritious food in moderate quantities at regular meal times. The reason why weight loss is essential is because when you loose weight, it becomes easier to control blood glucose levels. In fact, there are various researches and various projects being carried out to help people with diabetes loose weight and hence control their weight.
Diabetes Weight Loss Diet Tips
Balancing The Nutrients
Balancing the nutrients is of course the key to not only loosing weight but maintaining your blood glucose levels too. The ratio of carbohydrates, fats and proteins should be balanced. Carbohydrates and fats are usually cut down during a weight lose diet. But too much cutting down on carbohydrates will cause chaos with your blood sugar levels.
Carbohydrates are broken down into sugar during early part of digestion. Eating complex carbohydrates is the best. Whole grains and vegetables fall into this category. The amount of carbohydrates and the time you eat them should be the same each day. There is another system called exchange. You could exchange one carbohydrate food for another.
What To Eat
Go for complex carbohydrates like whole grains, vegetables, legumes, fruits, low fat dairy. Complex carbohydrates help in balancing the blood sugar levels.
Fibres also help in maintaining blood glucose levels. In addition it causes a feeling of fullness. So you are less likely to feel hungry sooner. It aids in digestion and helps to prevent heart diseases too. Fibres are found in fruits, vegetables, bran, legumes etc.
Fish must be substituted for meat. Go for ones that are good for your heart and rich in omega 3 fatty acids too. Eat fish at least twice a week. Salmon, tuna, sardines etc are good choices. Do not fry these fishes, why add fat and calories unnecessarily?
It won’t do to avoid fats completely. Eat good fats. But then, eat them sparingly. Almonds, avocado, pecans and other nuts are sources of good fat. Eat them fresh, not fried or roasted.
What Not To Eat
Saturated fats, trans fats, cholesterol and high sodium food items. This would include animal proteins like beef, mutton etc, shell fish, high fat dairy, processed food, unhealthy snacks, chips, cookies and commercially available soups.
Challenges To Watch Out
It is indeed a challenge to stick to losing weight. A person with diabetes is loaded with even more challenges, with regards to balancing food and medication Needless to say it gets all the more difficult for those on insulin. They have to eat adequate quantity at the right time to prevent the ups and downs in the blood sugar levels.
Low blood sugar levels often happen when you cut down the amount of food you eat and there is an excess of insulin in your blood. Therefore, it is necessary to adjust the dosage of your medications with the amount of blood sugar levels. High blood sugar levels too happen when there is not enough insulin to meet the sugar levels in the blood. This often happens when people overeat or improper timings too. So do stick to your diet and lower your weight and your blood sugar level too.