Knowing
which foods are good and which bad for blood sugar levels is important for people with diabetes. Are all carbs bad for them, or is it just sugar? Should they count their carbs?
Can they eat fruit or not?
Overall, there are many questions people with diabetes ask themselves all the time.
Here are several rules for a healthy diabetes meal plan, even though the crucial thing to keep in mind is having a well-rounded diet high in nutritious foods.
1. Never Go Hungry!
You should always be full after having a meal. In this way, you’ll prevent snacking on unhealthy foods throughout the day.
2. Eat Fresh
Your diet should consist of fresh, organic foods only. Do not eat foods that contain preservatives. This means eating lots of
different fruits and
vegetables high in fiber.
However, limit starchy veggies like corn, squash, and potatoes as they are full of carbs. They should include not more than ¼ of your plate.
3. Watch Your Portions
Having a meal that fills your dinner plate is fine, as long as you feel it’s not too much for your weight and energy expenditure. In that case, use a smaller plate.
4. Replace Salt for Spices and Herbs
Diabetes raises the risk of
heart disease and stroke. That’s why these people should reduce their salt intake. According to
one research, sodium increases the risk of
diabetes complications.
Patients who had the highest sodium intake had a higher risk of heart disease than those who consumed less sodium. So, instead of salt, use different spices and herbs like garlic powder, clove, nutmeg, ginger, etc.
5. Eliminate Snacks
Eating whole foods rich in protein and fiber prevents hypoglycemic episodes and blood sugar spikes. But, you should eliminate snacks gradually over four weeks, and replace them with something healthy and filling.
For instance, you can have homemade popcorn,
dark chocolate,
avocado, trail mix, etc.
6. Eat Whole Grains
Not all carbohydrate-rich foods are bad for your blood glucose, but
bread, for example, is. Generally, the less processed food is, the lower impact it’ll have on blood glucose levels.
A great example of less processed food sources of carbohydrates is whole grains such as brown or wild rice, popcorn, or oatmeal.
7. Drink Clean
The best beverage choices for people with diabetes include
water,
green tea, herbal tea, or black tea. On the other hand, the worst drinks to have are those high in calories such as
sodas.
Eating doesn’t have to be complicated for those with diabetes. All they have to do is stick to a well-rounded, healthy diet to control their blood glucose and prevent diabetes complications.