5 Foods That Fight and Reverse Diabetes |
Diabetes & Diet: 7 Foods That Control Blood Sugar.
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Blood glucose is affected most by carbohydrates. And insulin dosing is typically based on food intake, especially carbohydrates. Knowing what foods contain carbohydrates and the amount of carbohydrates in a meal is helpful for blood glucose control. You should aim to include carbohydrates in each meal. Carbohydrate sources like vegetables, fruits and whole grains (high fiber) are preferred over carbohydrate sources with added fats, sugars and salt.
Proteins are a necessary part of a balanced diet and can keep you from feeling hungry. They also do not raise your blood glucose like carbohydrates. However, to prevent weight gain, use portion control with proteins. In people with 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.
Fats are a necessary part of a balanced diet, especially healthy fats like olive oil and fatty fish.
The five food groups
Some people believe that a diabetes diagnosis means “goodbye” to good food. Not so. Having diabetes does not mean that you can no longer enjoy good food, or that you have to give up your favorite foods.
Living with diabetes means eating regular, healthy meals from the following five food groups:
Grains and starches
Milk & alternatives
Meat & alternatives
Making healthy food choices
Your dietitian or diabetes educator 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:
Healthy eating for diabetes is healthy eating for the whole family.
Enjoy having regular meals, starting with breakfast first, then lunch and dinner. Space meals no more than 6 hours apart.
Eat a variety of foods in each meal, including healthy fats, lean meats or proteins, whole grains and low-fat dairy.
Choose fiber rich foods such as fruits, vegetables and whole grains as much as possible, like brown bread, bran cereals, whole wheat pasta and brown rice.
Explore alternatives to meat such as lentils, beans or tofu.
Choose calorie-free liquids such as unsweetened tea, coffee or water.
Choose sugar substitutes.
Visualizing food portion size: it’s in your hands
Your choice of food and how much you eat is relative to your blood glucose level. If you eat more than you need, your blood glucose will rise. To help manage your diabetes, you have to watch what and how much you eat. Having a good sense of portion control is an important skill. Luckily, you already have the tools – your hands.