Improve Your Quality of Life with These Diet Tips
Anyone who has type II diabetes knows that eating the right way is key to feeling better and managing the disease. You don't need to follow a complicated diet to do this. Eating right to manage diabetes just takes some planning and good advice. Read on for both:
* Instead of three big meals, eat five or six smaller meals throughout the day. Some people think that eating smaller meals spread throughout the day might be harder than the traditional three squares. There is an easy way to do this. Just half your meal and save it for the next meal. So if you have two pieces of toast, a cup of milk and a banana for breakfast, cut that down to one piece of toast, a half cup of milk and a half of a banana. If you normally wait four hours after breakfast to eat lunch then eat that "second breakfast" two hours after you eat the first half. Do the same thing for lunch and dinner. Eating smaller meals helps those with diabetes avoid sugar spikes due to hunger.
* Diabetics should be eating less fat since they are at greater risk for heart disease. In
particular, those with diabetes should avoid saturated fats like animal fat and full-fat dairy products. Those managing their disease can eat lean cuts of meat, low-fat dairy and mono- or polysaturated fats (healthy fats) that are liquid at room temperature like olive oil and nuts in moderation.
* Since refined sugar can cause insulin spikes for someone with diabetes, make sure that you check for hidden sugars on food labels. Many, many processed foods contain hidden sugars. For example, high fructose corn syrup (a simple sugar) can be found in many salad dressings and condiments. Avoid ingesting sugar by looking for low-sugar alternatives or making your own low-sugar alternatives at home.
* Keep your calorie intake roughly the same every day and try to eat at the same times so that you avoid insulin spikes that can come after heavier meals or drops in sugar levels when you go too long without eating.
* Did you know that it usually takes twenty minutes for your brain to register that your stomach is full? Anyone, not just those with diabetes, can avoid overeating by making sure to eat slowly so that your brain send the correct satiety signal to your stomach. Further, it may help to eat your food mindfully, paying attention to your body's fullness cues. Often when I'm multi-tasking during a meal, I end up eating more because I'm busy doing something else when I should be listening to my body's signals.
Managing diabetes enables one to live the healthiest life possible. If you plan your diet using some or all of the suggestions above, your quality of life will improve and you'll feel great.