There are different kinds of diabetes and none of the people have the same problem. People with diabetes have the risk of heart disease and mental health like depression. And people who diagnosed as diabetes may find difficulty in eating lifestyle at the beginning. But in general, the goal is to keep blood sugar levels in our control by creating a healthy eating plan with diabetes. Having diabetes problem doesn’t mean you must give up sweetness entirely but you have to plan a healthy diet. Our tips below will help you have an eating plan to deal with diabetes.
Identify your type of diabetes
If you have diabetes or pre-diabetes, you need to reset your daily lifestyle to create a healthy eating plan with diabetes. Whether you have Type 1 or Type 2, it is important to keep your blood glucose levels steady as much as possible. Moreover, it depends on the weight that you should lose, maintain or gain weight to control carb intakes. Blood sugar, blood sugar, and cholesterol levels are the main factors you should focus on to choose good food for your diabetes.
Choose healthy carbohydrates
All kinds of carb affect your blood glucose levels so it’s essential to choose foods which contain low carb. Some sources of healthy carbohydrate:
Fruits (choose ones aren’t too sweet even though it’s natural sugar)
Whole grains (brown rice, buckwheat or oats)
Pulses (chickpeas, beans, and lentils)
Low-fat dairy products (Greek yogurt, unsweetened milk, and cheese)
Cut down on added sugar
Sugar is everywhere in all kinds of food. So that cutting out sugar or limiting it as much as possible can be hard at the beginning. Small practices can create an eating plan with diabetes effectively by changing sugary drinks with water or tea. Energy drinks and bottled fruit juices have huge added sugar levels that can harm your health.
If you like coffee, zero-calorie sweeteners, a kind of artificial sweetener can help you cut back the amount of sugar. By this way, you can control your blood glucose level and maintain your weight.
Packaged food and fast food such as chips, deep-fried chicken also contain a high level of sugar more than fresh food that you should cut down on.
Choose healthy fats
Fat is necessary for our diet because it gives us energy. But to have a healthy eating plan with diabetes you need to choose healthier fats.
Fish is one of the healthiest foods for everyone. Fatty fish like salmon, mackerel or anchovies are great sources of the omega-3 which benefits for heart health. Getting enough of these fats on a suitable amount is especially important for diabetics, who have an increased risk of heart disease.
You should stay away from saturated fats like butter, beef, hot dogs and bacon. It’s still a good idea to avoid using oils in general, so try to grill, steam or bake foods instead.
Avoid alcohol drinks
Alcohol contains high calories, so if you’re trying to lose weight, think about cutting down on beer and wine. But spread it out to avoid binge drinking, and go several days a week without alcohol.
If you take insulin or other diabetes medications, it’s also not a good idea to drink on an empty stomach. This is because alcohol can make hypos more likely to happen.
