It is a fact that living with diabetes is exceptionally challenging. Diabetes comes in a variety of forms, and no two diabetics are the same. It is why their nutrition has so many complexities.
There is no ‘one-size-fits-all’ eating pattern for everyone with diabetes. Still, some general suggestions for eating healthy with diabetes may be integrated into specific healthy eating objectives.
However, because everyone is different, it is critical to see a nutritionist and discuss your particular needs and condition.
1. Try to replace carbs with fat
Although it seems that fat is not good for us, especially for people with diabetes, there are particular kinds of fat called monosaturated fats. Such fats can be found in olive oil, nuts, and avocados and can help lower blood sugar. The only thing people with diabetes should worry about is not eating too much of those. If they do, they will take too many calories, which is not good for their health.
2. Avoid other kinds of fat
Even though you adore ice cream, you might want to refrain from eating it. Choosing less saturated fat might be a good idea if you are concerned about eating healthy with diabetes. Cookies, muffins, cupcakes, and pancakes could be replaced with legumes such as peas and beans, nuts and other vegetables, fruits, whole grains, meat, and low-fat dairy products. If you have a sweet tooth, try replacing cakes with delicious homemade protein bars.
Moreover, try to avoid eating trans fats such as those found in snacks and baked products. Even though you might want to eat low-fat dairy products, try to stay away from goods rich in cholesterol. Namely, sources of cholesterol are high-fat animal proteins and egg yolks.
3. Have a nutrition plan
Whether you are on a diet or have a problem with diabetes, what you should start with is making a meal plan. There are different approaches for people who have diabetes. These plans are designed to keep your blood sugar level low and help you stay consistent. However, not all kinds of plans work for people with diabetes. You should consult your nutritionist and inquire about a program specifically designed for you and your needs.
4. Consume less salt
Although consuming salt does not directly mean that your blood sugar level will increase, there is a strong connection between the two. Namely, using too much salt might result in increased blood pressure. This leads to a risk of heart disease, which is everything but beneficial to people with diabetes. Moreover, processed foods contain lots of salt. Therefore, try to decrease the use of such products as much as you can.
5. Count carbohydrates
Even though it doesn’t seem that carbohydrates are harmful to people with diabetes, they are. That is because they break down glucose and significantly affect the blood sugar level. Instead of completely removing them from your diet plan, what you can do is try to control their usage by counting calories. Although it might seem time-consuming and difficult to keep track of how many calories you consume, it is crucial to be aware of the number of carbohydrates you take.
6. Eat less sugar
Although it might seem complicated and even sad, it is highly recommended to reduce the amount of sugar. Namely, you might need to replace drinks, both sugary and energy ones, cakes and pastry with some more beneficial alternatives. Namely, you might add artificial sweeteners to your diet to help you reduce your blood sugar level.
7. Avoid alcohol
Since alcohol is high in calories, it is not helpful if you are trying to lose weight. If you have diabetes, you should avoid it entirely since alcohol raises your blood sugar level.
8. Avoid supplements
In most cases, supplements can be helpful. However, they can have unwanted and hazardous effects, especially if you mix them with your medicine. Specific components may enhance the effects of your diabetic medication, resulting in hypoglycemia (low blood sugar or blood glucose). Others may have the opposite effect, resulting in hyperglycemia (high blood sugar). The best thing you can do is get your vitamins and minerals from food. Namely, you can find them in fruit, vegetables, and nuts. All things considered, before you take any supplements, make sure to do thorough research.
9. Physical activity
Last but not least is the influence of physical activity on our bodies. Namely, it is as important as eating healthy. Apart from being great for managing your diabetes, physical activity reduces the risk of heart problems and keeps you in good shape.
10. Be positive
Usually, being positive can have a massive impact on our mental health. The most important thing is to turn diabetes into a positive experience. It will not be simple, but having a good mental attitude may make life with diabetes a lot easier. Moreover, a positive attitude can help us improve our physical abilities and strength. Therefore, to keep our mental and physical health under control, having a positive outlook on life might greatly assist us.
Eating healthy with diabetes is not easy. Many people are dealing and struggling with it daily. Although it might seem that there is not a simple solution, you will improve your quality of life by following the suggestions mentioned earlier. What is essential is to reduce the amount of sugar, salt, and fats harmful to your body. Physical activity is always more than welcome, and being positive will make the whole experience less stressful.