Food You Need To Include In Diabetic Diet Plan

In modern days, many young people are affected with diabetes. Even it is predicted that 1 in 2 Americans can have diabetes by 2020. Diabetes mellitus is a disease which is indicated by high levels of blood sugar (glucose), resulting from defects in insulin creation or production (or can be both). There are two most common types of diabetes:

  • Type 1 Diabetes:

Type 1 diabetes usually occurs during childhood, but may affect adults (30s-40s). In this condition, pancrease cannot produce enough insulin, or even no insulin. As we know, insulin plays an important role in supporting our body cells to transform sugar into energy. When the pancreas is not capable of making insulin, sugar will build up in the blood which leads to other complications. People with this type of diabetes must depend on insulin shots for the rest of their lives.

  • Type 2 Diabetes

This type of diabetes can occur to everyone, regardless of age. Not all people with type 2 diabetes are aware they have the symptoms (such as an unusual thirst, frequent urination, etc). Some of the symptoms are also similar to those with Type 1 diabetes. In addition, this type of diabetes is also often associated with an unhealthy lifestyle. Eating too much fat and sugar, less exercise, smoking contributes to the rise in the numbers of people diagnosed with diabetes.

Can It Be Controlled?

The answer is yes. Changing your lifestyle can help lower your blood sugar. Take regular physical exercise and have a diabetic diet plan will help improve your health, reduce cholesterol and blood sugar as well. You mustn’t have your blood sugar too high, but don’t let it go down too drastically.

One of the most effective ways to control your glucose level is to apply a diet plan for diabetes people.  Diabetic diet means that your food is balanced in nutrition. However, some people often worry that if they have diabetic diet, they will be starving and cannot enjoy the food they like. Is it true? Well, not that scary. You can enjoy the food you like as long as you control the portion. Others say that carbohydrates should be avoided if you have diabetes. This is wrong. Carbs are the most vital foundation for a diet. But, still you have some options which carbs are suitable for your diet. If you eat white pasta, you can turn to buckwheat pasta as an alternative. There are plenty of great food to be included in your diabetic diet plan. Let’s take a look:

What To Eat and Not To Eat?

Some also think they need an extra expensive diet food to minimize the risk of diabetes. That’s a myth. There are lots of healthier alternatives (and they taste good, too) you can choose for your diabetic diet program. Here are the alternatives:

  • Brown rice as a substitute for white rice
  • Whole-wheat, whole-grain bread as alternative to white bread
  • Whole-wheat pasta to replace white pasta
  • Low-fat milk, yoghurt, ice cream, cheese instead of full-cream milk, yoghurt, ice cream, and cheese
  • You can use plant-based oils such as olive, canola, or grapeseed oils instead of regular frying oil.
  • Choose low-fat meat,chicken and omega3-rich fish such as tuna, salmon. Do not eat poultry skin. For plant-based protein sources, you can eat tofu, beans, and nuts.
  • Replace your energy drink, full-fat capuccino, flavored coffee with water, unsweetened tea (with a slice of lemon if you like), green tea, coffee with less sugar and low-fat milk.

Eat more fruits and vegetables to control your glucose level. Here are some fruits suitable for your diabetic diet.

  • Apples

An apple a day keeps the doctor away. There are always reasons why you must include apples in your diet, whether you have diabetes or not. Apples are low in calories, rich in fibres. Choose Red Delicious and Granny Smith as those types of apples contain the most antioxidants to fight disease.

  • Berries

You can have berries as your alternative snacks. Strawberries, raspberries, blueberries are rich in antioxidants. Berries are a diabetes superfood as they are rich in antioxidants, vitamins, and low in glycemic index.

  • Orange

This fruit only has 15 g of carbohydrates and 62 calories. Its folate and potassium can help stabilize blood pressure. Moreover, you can try other citrus fruits such as grapefruits as an alternative.

  • Pears

Pears can be your best choice for diabetic meal plan. Rich in fiber and vitamin K, this fruit is also unique as the texture and flavor improves after they are picked. You can store it in a room temperature (then you can store it in a fridge).

While these are vegetable which are superfoods for diabetes:

  • Broccoli

Not all people like eating broccoli, but this curly vegetable is a great option to be on your plate. Rich in vitamin C,A, and K as well as fiber, iron and low in calories. You can lightly steam broccoli with a little bit of salt as a substitute for your fatty snacks.

  • Cucumbers

It is easy to find cucumbers, however, we sometimes forget the benefits. Cucumbers are cool, but they are rich in vitamin K, C, and potassium. In addition, a cucumber only has less than 5 grams of carbohydrates. It is ideal for wraps or sandwiches.

  • Okra

Known as ladies’ finger, this plant is now popular as a superfood for diabetes sufferers. Some studies have proven evidence of how okra helps lower blood sugar level. According to a study in 2011 published in the Journal of Pharmacy & BioAllied Sciences, researchers in India discovered that diabetic mice that ate dried and ground okra peels and seeds saw a drop in  blood glucose, while others had  blood sugar level decreased gradually, due to regular consumption of okra extract for around ten days.

  • Tomatoes

Packed with vitamin A, C, antioxidants and potassium, this vegetable is low in calories and carbohydrates. Besides diabetes, tomatoes are also the best choices for heart disease and prostate cancer, thanks to its lycopene, which gives the red colour.

 

Sources:

http://www.everydayhealth.com/type-2-diabetes/ diet/low-carb-veggies-for-diabetic- diets/#03

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/?referrer=https://www.google.co.id/

http://www.helpguide.org/articles/ diet-weight-loss/diabetes- diet-and-food-tips.htm

http://www.webmd.com/diabetes/blood-sugar-habits-16/healthy- diet-basics

http://www.diabetes.co.uk/natural-therapies/okra.html

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