The problem with food items available today is that most of them are processed. The sugar and salt content in several food items is very high. Even if the sugar content is moderate in some sweets, we consume too much of it and end up harming ourselves and spoiling our health. Diabetes is the seventh leading cause of death in the country and these numbers are only expected to rise. While we cannot reverse the effect of diabetes, its early detection is the key to survival. There are diet plans we can follow to maintain our health. Here are a few of the best diets for diabetes which you must follow every day:
What to avoid
There are certain food items that need to be avoided no matter what. You may be tempted to consume these food items but remember, your health comes first. Processed carbohydrates are a strict no. Food with sugar content needs to be minimized too. This includes your all-time favorite candy, soda, potato chips, and other packaged or processed snacks. Artificial sweeteners need to be avoided as well. While these will not spike the sugar content in your blood the same way sugar does, they could have a telling impact in the way your body reacts to insulin. It is better to avoid it as a whole to be on the safer side. Do not consume too much of anything with little to none sugar content as too much of anything can be bad for you as well. Avoid eating bacon, beef jerky, hot dogs, sausages, and pepperoni. These foods inhibit the body’s response to insulin and increase the resistance to insulin.
Best diets for diabetes
Do not be disheartened. There are many healthy and tasty foods you can eat. Lean proteins are low in saturated fat and are perfect for people with diabetes. If you are following a vegan diet, you may find it more difficult to get the right balance. The best diets for diabetes have the right balance of proteins and vegetarians and vegans may find that challenging. Food items like nuts, tofu, and beans are perfect for such people. Consume the right portion and do not eat too much of anything. Nuts are high in fat and consuming too many nuts can be more harmful than helpful.
Eat a lot of fruits and vegetables to increase your fiber intake. Incorporating protein-rich foods in your diet is a bonus as well as it helps to promote weight loss and keeps you satiated. This reduces your body’s insulin resistance. Moreover, do not look for instant results. The onset of the disease takes years so its cure will take time as well. Stay healthy and eat well. Here are a few of the best food items you should incorporate in your diet. A good diabetes diet breakfast is essential to kickstart your day in a healthy way!
- Tofu
- Eggs
- Beans
- Legumes
- Skinless chicken
- Skinless turkey
- Fatty fish
- Canned tuna in water
- Unsalted nuts like almonds and walnuts
- Non-fat Greek yogurt
It is essential to include grains in your diet. These foods have a high fiber content which is an essential part of any diet. They also promote the feeling of fullness and help you feel content with the food you have had and prevent you from having unwanted snacks. Here are a few of the best grains you must add to your diabetes diet breakfast and meals during other hours:
- Brown rice
- Wild rice
- Whole wheat pasta
- Whole grain bread
- Whole grain cereals
Eating dairy products is recommended as well. Just keep in mind to maintain the right balance. Too much of it can lead to a build-up of fats which is an unwanted situation. Here are a few of the best dairy products you can add to your diet:
- Skimmed milk
- Non-fat plain Greek yogurt
- Non-fat low sodium cottage cheese
- Non-fat unsweetened kefir
- Reduced fat cheese
Over one hundred million people in the country itself suffer from diabetes or pre-diabetes. We must do our best to ensure that these numbers do not rise in the coming years. If you are already suffering from diabetes, follow the diet plans mentioned on the above lists. A combination of all these results in the best diets for diabetes patients. Small steps like limiting the amount of sugar that you consume go a long way. It is not wrong to eat sweets and have a dessert after your meal, but do not eat too much of it! Small pleasures go a long way in becoming a big problem. The best diets for diabetes are sure to get you back on track. Exercise on a daily basis and lead a healthy life!
