How To Eat Healthily With Diabetes?

There are different types of diabetes, and since no two people with diabetes are alike, there is no one diet for everyone. But in this article, you’ll find tips to help you make healthier food choices.

These healthy eating tips can help you manage your blood sugar, blood pressure, and cholesterol levels. They can also help you manage your weight and reduce your risk of complications, such as heart problems and stroke, as well as other health problems, including some types of cancer.

Eating Well for a Diabetic

If you have type 1 diabetes, controlling the amount of carbohydrates in your blood is very important to keep your blood sugar stable. This is where you estimate the number of carbohydrates in your meal and match it to the amount of insulin you need to take.

If you have type 2 and are overweight, it’s essential to find a way to lose weight, as this improves diabetes management. There are different ways to do this, such as low-carb, Mediterranean, or very-low-calorie diets. This is because it can help lower your blood sugar and reduce the risk of other complications.

Portion size is vital to help calculate nutritional facts when counting carbs or managing your weight. Remember that portion sizes are different for everyone, so what is good for someone else may not be suitable for you.

Choose Healthier Carbohydrates

All carbohydrates affect blood sugar levels, so knowing which foods contain the least amount of carbohydrates is essential.

Here Are Some Healthy Sources of Carbohydrates:

  • Whole grains such as brown rice, buckwheat, and whole oats
  • Fruits
  • Vegetables
  • Legumes like chickpeas, beans, and lentils
  • Dairy products such as unsweetened yogurt and milk.
  • Also, it is essential to reduce low-fiber foods such as white bread, white rice, and highly refined grains. You can check food labels when looking for high-fiber foods if you are unsure.

Pulses, Lentils, Beans, Food, Legume, Healthy

Eat Less Salt

Eating a lot of salt increases the risk of high blood pressure, which will increase the risk of heart disease and stroke. And when you have diabetes, you are already at higher risk for all these conditions.

Try to limit yourself to no more than 6 grams (one teaspoon) of salt per day. Many prepackaged foods already contain salt, so remember to check the labels and choose those with less salt. You can also get creative in cooking and replace salt with different herbs and spices.

Eat Less Red and Processed Meat

If you reduce your carbohydrate intake, you may start having more significant portions of meat to fill you up. But it’s not a good idea to do this with red and processed meat, such as ham, bacon, sausages, beef, and lamb. These foods are all linked to heart problems and cancer.

Eat More Fruit

Whole fruits are suitable for everyone, and if you have diabetes, it’s no different. Fruit contains sugar, but it is natural. This is different from added sugar (also known as free sugars) found in fruit pastes, chocolate, cookies, and cakes.

Fruits, Fresh, Bowl, Assorted, Assorted Fruits

The list is not exhaustive, but you are free to add to it based on your personal experience. You can also ask a dietician for advice on the right diet.


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