Diabetes generally characterized by insulin resistance, where the human body does not properly respond to insulin. Because insulin can not work properly, our blood glucose levels keep rising, producing more insulin. Diabetes is a very common type of health disease in today’s modern life. But to manage and control the drops of blood glucose level, it is very important to eat healthy and nutritious.
It is very important to manage the blood sugar level to avoid another type of further health complications such as blindness, amputations, and kidney diseases. A healthy diet plan can help a diabetic patient prevent, control and even reverse diabetes.
Diabetes is effecting dangerously other diseases also such as blood pressure, kidney disease, nerves disease, heart diseases, lung diseases and also chronic diseases. Because people with diabetes have double chances of the risk of heart disease and also mental health disorders such as heavy depression, mania. But most of the time the type 2 diabetes is preventable and some people can even be reversed.
If you are trying hard to prevent diabetes, then your diet nutrition needs to be virtually the same as everyone else. So it is very important not to follow any special food diet. But you need to focus on some particular food such as rice and sugar which contains the maximum amount of carbohydrates.
Diabetes Diet Plan
Healthy nutritional diet and physical activity are very important to manage the blood sugar level and to prevent other health diseases. Having diabetes means not to stop eating all the favorite foods at all. The good news is you can still enjoy all of your favorite food items. To control the glucose level, it is very important to eat a variety of foods from all types of food groups, in the amounts your meal plan outlines. The food groups are such as,
- Non-starchy vegetables including, broccoli, greens, carrots, peppers, tomatoes, beans, spinach, bamboo shoots, asparagus, and artichoke.
- Starchy vegetables including potatoes, corn, green peas, yams, pumpkin, acorn squash, butternut squash.
- There are some healthy fruits for diabetes meal planning including orange, dates, melon, berries, apples, grapes, banana, avocados and citrus.
- To manage and control the blood sugar level it is very important to eat only whole grains including wheat, brown rice, oats, cornmeal, barley, quinoa, sorghum.
- Protein consumption is very necessary when you suffering from diabetes. Make sure you are having enough protein in your daily diet. Protein includes lean meat, chicken breast or turkey without the skin, fish, eggs, nuts, beans, meat substitutes such as tofu and many kinds of seafood.
- Non-fat or low-fat dairy products including fat-free milk or skimmed milk, yogurt, cottage cheese.
Meal plan’s plate methods
It is also very important to eat healthy foods in the plate method. The plate method helps to control the portion sizes of your food plate. The plate method does not count the calories but shows the amount of each food group that a diabetic person should eat. This method is a simple guide for planning foods. This method helps to boost energy, keep you feeling satisfied.
The diabetes plate method helps to control portion sizes of starchy, carbohydrates and also processed sugar and fats which increases the blood glucose level very fast. It focuses on only non-starchy foods, which are full of protein, fiber, minerals, and healthy fats.
Chose a 9- inch plate and put your favorite non-starchy foods on half of the plate, add some protein on one-fourth of the plate and add some of your favorite grains such as brown bread or whole wheat chapati on last fourth of the plate. You can also eat healthy fruit and drink skimmed or fat-free milk with some cinnamon powder to get a better result.
What You Need To Eat More?
If you are suffering from blood sugar, then you need to consume more healthy and natural fats. Healthy fats help to boost the diabetic person’s energy. You can consume healthy fats from nuts, extra virgin olive oil, fish oil, flax seeds oil, avocados, chia seeds, whole eggs and also dark chocolates.
Increase your fiber intake
Fiber is one of the major things that you need to consume more and more. Fiber helps to manage and control the blood sugar level. In people with diabetes, soluble fiber can help to slow the absorption of sugar and manages the blood sugar level. Insoluble fiber helps to increase the risk of type 2 diabetes. You can have your fiber from oats meal, cucumber, nuts and seeds, peas, beans, pulses, broccoli, sweet corn, pears, orange, berries.
Increase your protein intake
A high protein diet plan can help to prevent the risk of type 2 diabetes patients’ blood sugar levels. US-based research has shown that a high protein diet plan helps to decrease type 2 diabetes patients’ chronic risks. A high protein diet improves metabolic health also and loses some extra weight. You can have your high protein from lean meat, poultry, fish, eggs, dairy products such as milk, yogurt, cheese, legumes, beans, tofu.
What You Need Eat Less?
Junk foods and fast foods contain a high amount of saturated fats and trans fats. Junk food helps to raise triglycerides, which is a type of fat that is present in human blood. A high level of triglycerides increases the risk of diabetes. Junk foods have no fiber and protein which can increase other health risks also.
Control your carbohydrate intake
If you are suffering from diabetes then you need to cut down or minimize the amount of carbohydrate intake. The human body turns carbohydrates into glucose, eating a high amount of carbohydrates makes blood sugar level rise. So it is very important to control the carbohydrates in your diet plan.
Control your red meat and processed meat
Packaged and processed red meat are very unhealthy not only for diabetes but also increases many diseases in the human body. Research has found that people who ate a single serving of red meat every day had a 20% risk of getting diabetes. If you want to add meat in your healthy diet then you need to consume in a small portion of red meat, but not regularly.
If you are a diabetic patient then you should minimize the amount of alcohol or stop drinking alcohol for better results. Alcohol can cause your blood sugar level either rise or fall. Alcohol contains a high amount of processed sugar and has no protein and fiber which can increase many health diseases along with diabetes. Alcohol causes many health risks and one of the major risks is Diabetes because alcohol contains a high amount of preserve added sugar which increases blood sugar lever fast. Along with alcohol, soft drinks, and cold drinks
also very dangerous for diabetic people.
What about the Glycemic Index?
Foods and drinks supply fuel to the human body in the form of carbohydrates, protein, fiber, and alcohol. Research has shown that GI is a measure that ranks foods according to their effect on bodies’ blood sugar levels. Carbohydrates are the source of our fuel. The Glycemic index or GI is a value assigned to meals based on how slowly or how quickly those meals cause an increase in blood glucose levels.
Research has shown that low GI index may result in weight loss, reduce blood sugar levels, also help to lower the risk of many heart disease, prevents chronic diseases and lowers the chances of type 2 diabetes. Carbohydrates are basically found in pieces of bread, cereals, fruits, green vegetables and also in dairy products which take a major part as an important healthy diet.
The doctor suggests that to manage and control diabetes, one should eat always low glycemic foods. Foods with a high GI index helps to increase blood glucose level fast than do foods with low GI value. The GI index runs from 0 to 100 and also used pure glucose, which has a GI around 100, according to the research.
Some illogical myths about diabetes
1. They should stop consuming sugar
The is a serious myth, that people with diabetes can not eat sugar and they should consume only sugar-free diet. People with diabetes can eat sugar in a moderate amount. But make sure that you are not consuming sugar in excessive amounts and regularly.
2. Type 2 diabetes affects people who are overweighted
Research has shown that this is not fully illogical that obesity is one of the major reason for diabetes. But being overweight (BMI of 25-29.9) or effected by obesity (BMI of 40 or greater) can increase the risk of type 2 diabetes. A USA based research has shown that the chances of diabetes are 20 to 25% in over-weighted people. But there is no true evidence that most of the over-weighted people can have diabetes.
3. Diabetic people should eat only diabetic foods
There is a myth that people with diabetes should eat only diabetic foods, but this thought is totally wrong. It is very important to have a healthy diet that will be full of protein, fiber, vitamins, and minerals. If you are a diabetic person, then make sure that you are not consuming any processed foods from markets. Diabetic foods often affect your blood glucose levels and can cause many adverse side effects.
4. Diabetic people lose their vision
40% of people with diabetes lose their eyesight and also cause many health risks every year. People with diabetes who controls their weight, blood pressure, glucose and quit many habits such as drinking alcohol, smoking increase their chances of health complications.
5. Diabetic people lose their body energy
This is true that diabetic people lose their body energy, but this is totally wrong that the reason is being diabetic. Most people with diabetes follow a zero carbohydrate diet, which is wrong. Because carbohydrates turn into glucose and glucose turns into energy. So it is very important to follow a healthy carbohydrate diet plan along with the fiber, protein, and vitamins. They should not quit consuming carbohydrates.
6. People with diabetes should not participate in sports
It is also illogical to say that people with diabetes should not participate in sports, because many high prominence diabetic sports person has disproved this diabetes myth. Physical exercise helps to lower the blood glucose level which decreases the blood sugar level. So even every people with diabetes should connect themselves with sports and physical exercise.
7. Diabetic people should not do many jobs
It was not true that diabetic people should not continue many jobs together. The logic in this myth is that many jobs can give high tension and the person can turn into depression and depression and tension is one of the major reason for diabetes. If you want to continue many jobs, then you need to keep your mind very fresh and light and there is no risk of diabetes at all.
8. Type 1 diabetic people only need insulin
People think that only people with type 1 diabetes need to have insulin, but this is the wrong concept. Because they need to check their blood sugar level regularly. On the other hand, type 2 diabetes is a very progressive condition. 50-60% of people with diabetes need insulin 8-10 years of being diagnosed with diabetes because the pancreases produce less insulin within a period. So if you are a diabetic person, then take medication when it is required can result in fewer complications and also can manage your blood sugar level.
9. Diabetes is contagious
It is very wrong to say that diabetes is contagious
. Diabetes is a chronic disease and it occurs when the human body does not produce enough insulin or insufficient insulin. Insulin is a hormone produced in our body in the cell of pancreatic. It is impossible to get diabetes from one person to another person.
10. Women with diabetes should not get pregnant
This also the wrong concept to say those diabetic women can not conceive a healthy baby. If she follows a healthy diet then she can easily have a normal pregnancy and can conceive a healthy baby. But she needs to follow a healthy diet food plan which will be full of protein, fiber, and vitamins.
11. Diabetes is not serious
Diabetes is a very serious disease and it can be turned into a life-threatening gradually. Day by day it can damage your every body part and may cause kidney disease, heart disease, nerve disease, amputations. It is very important to manage and control the blood sugar level within time, otherwise, it can turn into a life-threatening disease.
How to get rid of diabetes?
1. Minimize the sugar consumption
Sugar does not cause diabetes. But sugar plays an important role to influence the type 2 diabetic person’s types of blood glucose level. Having too much of sugary meals and drinks can make people put on weight and weight gain from sugar consumption can cause of getting diabetes greater. So it is very important to lower the sugar consumption to control diabetes.
2. Cut refined carbohydrates from the diet
The human body breaks down carbohydrates into glucose. Research has shown that frequent consumption of refined carbohydrates can increase the risk of diabetes. Diabetic people have a problem with insulin that can cause diabetes to rise. People with type 1 diabetes pancreas loses the ability to make insulin in their body, so it is very important to balance the carbohydrate in your diet.
3. Do physical workout regularly
45 minutes of physical workout is very important to keep your blood sugar level in control. Physical workout helps to increase insulin sensitivity in our cells. So if you are a diabetic person, then you need to have some time to do physical workout to manage the blood sugar level. Performing morning physical workout daily can cure the risks of diabetes fast.
4. Lose some weight if you are overweight
Not every overweight person develops type 2 diabetes. Almost 70-75% of people with overweight develops type 2 diabetes. Being overweight increases the risk of diabetes because they have a condition called insulin resistance. Overweight caused levels of fatty acids and inflammation, which turn into type 2 diabetes. So it is very important to lose your extra weight if you are an overweight person to prevent the risk of diabetes.
5. Follow a very nutritious diet
Cut all the junk foods and fast foods from your diet plan which are full of processed sugar, saturated fats, trans fats and also refined carbs. This type of food helps to raise the blood sugar level. So it is very important to follow a nutritious diet that will be full of healthy protein, vitamins, minerals, and fiber.
6. Always keep your self happy
Tension and depression are some of the major reasons for blood sugar. It increases the risks of getting type 2 diabetes. Being depressed, our brain and body produce some hormones
, which helps to get type 2 diabetes. So always keep your self very happy and preserve some healthy habits
to avoid diabetes.
7. Keep your self hydrated
It is very necessary to keep your self hydrated, to avoid all the complications of diabetes. Drinking enough water helps the human body eliminate extra glucose through the process of urination. So drink 4 liters of water daily to keep diabetes away.
8. Eat Fenugreek seeds daily
Fenugreek seeds contain fiber and some medicinal properties which reduce fasting blood glucose levels improve glucose tolerance. People with diabetes have found the fenugreek seeds very helpful to lower the blood sugar level.