Learn how to manage diabetes by eating healthier.
With the prevalence of diabetes, a great amount of research has gone into understanding this life altering disease. This research has led to a better understanding of the food choices that a diabetic can and should make. Where once it was highly recommended that diabetics never indulge in sweets and eat specially prepared meals, it is now known that the best diabetes diet is the same healthy diet as for anyone.
Start your diabetic meal plan by determining what your optimum daily caloric intake is. This will vary between men and women and by a person’s height. Your doctor can help you calculate what your daily calorie goals are. With this knowledge, you can then calculate how much of each type of food you should eat in a day.
Carbohydrate rich foods do raise a person’s blood glucose levels. However, these foods are still part of a healthy diet and should not be cut out of a diabetic’s daily meal plan. Carbohydrates include starchy foods, such as peas and rice, fiber, sugar from milk, fruit, and snacks.
About half of your daily calories should come from healthy carbohydrates, although it’s important to choose nutritious carbohydrates. Good carbohydrate choices include beans, whoCredit: Flickr: IanBuchananle grain pastas and breads, fruits and nuts. These carbohydrates are also high in fiber, which you need to consume 25 to 35 grams of per day. High fiber diets have shown to improve the blood glucose and cholesterol levels of those with type 2 diabetes.
Although sugary snacks have little nutritional value, your doctor may give you the okay to indulge in a cookie or some ice cream occasionally. Count these indulgences as part of your daily carbohydrate intake to stay within your dietary goals.
Proteins and Fats
You also do not have to cut out meats and fat to have a healthy diet. In fact, 15 to 20 percent of your daily calories can come from protein sources and some fats are good for you. Not only does protein have nutritional value, it does not raise blood glucose levels and can be part of each meal. Fish, beans, skinless chicken, eggs and low fat cuts of beef are all good choices for a diabetic meal plan. When evaluating the fat content of foods, look for unsaturated fats such as those found in olive oil, nuts, and avocado. Avoid saturated fats often found in fried and processed foods.
You cannot go wrong with adding more vegetables to your diet. Dark leafy greens, broccoli, carrots, peppers, and many more are low in sugars and high in fiber. This makes them not only beneficial for controlling diabetes, but an essential part of your daily diet. A minimum of three to five servings of vegetables per day is recommended, but it is hard to have too many vegetables in a day so you can strive for more.
Can Diabetes be Reversed?
This depends on which type of diabetes you have. It is possible to reverse type 2 diabetes. Type 2 diabetes was once known as adult-onset diabetes, but it is now often diagnosed in children . "Being overweight and inactive increases the chances of developing type 2 diabetes,” reports the National Diabetes Information Clearinghouse (NDIC). Therefore, getting into shape and eating better can reverse your diabetic condition. To do this you need to make a commitment to changing your lifestyle and making daily exercise and healthy eating a priority.
At first, learning how to eat and create a daily meal plan that will control your diabetes can be overwhelming and confusing. However, the basics are simple and can be implemented immediately. Start by preparing several meals and snacks per day that are heavy on the whole grains and vegetables and include some lean meat and fruits. Your meals should consist of fresh colorful foods and include a variety of healthy foods. Such changes to your diet will allow you to combat diabetes naturally, maybe even without medication.