Making healthy food choices
We can help you to develop an eating plan that is right for you and fits into your lifestyle.
Here are some guidelines for healthy eating:
1. Choose unsweetened tea, coffee or water.
2. Explore other alternatives of meat such as tofu or beans.
3. Eat fiber rich foods such as fruits, veggies, brown bread and brown rice etc.
4. Choose sugar substitute.
5. Don’t skip meal for more than 6 hours enjoy your regular meals.
6. Eat low fat, lean protein and whole grain.
Insulin dosing is totally based on your food intake, especially carbohydrates and blood glucose is affected most by carbohydrates. So by Knowing what foods contain what of carbohydrates in your meal is helpful for blood glucose control? You should prefer the carbohydrate sources like fruits, vegetables and whole grains (high fiber) over carbohydrate sources with added fats, sugars and salt. Your aim is to include carbohydrate in each meal.
Some ways to include good carbohydrates in your diet
- You can have wholegrain breads and cereals for breakfast.
- Have fruit whole, rather than as a juice. Eating an apple with the skin on, for example, will provide more fiber than drinking a glass of apple juice.
Make sure you eat both types of fiber regularly. Good sources of fiber include fruit and veg, nuts and seeds, oats, wholegrain breads and pulses.
- Insoluble fiber, such as is found in whole meal bread, brown rice and wholegrain cereals, helps keep the digestive system healthy.
- Soluble fiber, such as bananas, apples, carrots, potatoes, oats and barley, helps to keep your blood glucose and cholesterol under control.
Proteins do not raise your blood glucose level like carbohydrates but they are also necessary part of your diet and keep you from feeling hungry. If you want to prevent weight gain, use portion control with proteins. In people having Type 2 diabetes, protein makes insulin work faster, so it may not be a good idea to treat low blood sugar with protein shakes or mixes.
Start eating healthy fats that are a necessary part of your diet, especially include healthy fats like olive oil and fatty fish.
Best food to control diabetes
It is one of the healthiest foods on the planet and is a very good source of omega-3 fatty acids and getting enough of these fats reduces the risk of heart disease and stroke.
Eggs has its own health benefits and it is the best food for keeping you full for hours .Regular consumption of this can reduce several heart risks. Just make sure that you are eating whole egg.
Chia seeds are wonderful food and are a rich source of fiber. It doesn’t raise your blood sugar levels and reduce your hunger by make you feel full. It reduces the amount of calories in the same meal due to its richness of fiber.
All nuts contain high fiber and low digestible carbs. Nuts are equally nutritious and delicious as well. Studies have found that it reduces inflammation and lower your blood sugar level.
When we talk about nutritious vegetables around; it is one of them. Studies have found that it contains some diabetic carbs and may help in lower your insulin levels and protect cells from harmful radicals produced during metabolism.
These are one of the most nutritious fruit you can eat. It is high in anti-oxidants which is the reason of their red color and maintains your cholesterol and insulin level. It improves your blood sugar level which reduces the risk of heart disease.
Myths and facts about diabetic diet
- Myth: You have to avoid sugar at all cost.
- Fact: you can enjoy your favorite food as long as you follow ore plan properly and limit sugar desserts and just don’t be off limits as long as it include our meal plans.
- Myth: A high- protein diet is best.
- Fact: Studies have shown that depending too much on animal protein can actually cause insulin resistance that is a key factor of diabetes.
- Myth: You’ll need special diabetic meals.
- Fact: Expensive diabetic food generally give no special benefits and where as healthy eating leads to same health benefits on everyone.
- Myth: You have to cut down on carbs.
- Fact: type of carbs and serving size is the key. You have to focus on whole grain carbs instead of starchy carbs since they are high in fiber which keeps your blood sugar level more even.