For people with diabetes, taking control of their eating habits is essential in staying healthy and in control of their disease. But what exactly does a diabetes-friendly diet look like? We wanted to highlight some great things to keep in mind as you look to customize a nutrition plan that helps manage your symptoms and prevent health problems in the future. Keep reading to learn more!
First off, a diabetes-friendly diet is important because it helps people keep their blood glucose or blood sugar at a healthy level. It does this by focusing on healthy ingredients, eating in moderation, and establishing consistency in meal times. This diet should also keep excess fat and calories at bay while focusing on nutrient rich foods such as fruits, vegetables, and healthy grains.
In addition to helping manage blood sugar levels, eating in this manner can also bring many other benefits such as:
- Healthy weight loss
- Reduced risk of cardiovascular disease
- Lower high blood pressure
- Lower levels of fat in the blood and body
For diabetics, excessive fat and calorie intakes can cause serious spikes in blood glucose levels. This is problematic in the long-run and can lead to many health complications such as organ damage throughout the body. Damage in this manner can occur in the eyes, heart, kidneys, and in the nerves.
To prevent these things from happening, diabetics can focus on structuring their meal times on a daily basis. Doing so can improve the body’s ability to use insulin properly, a vital component in keeping blood sugar at a healthy level. For example, eating meals three times a day is a great way to create consistency and regularity around meal times.
Although many people may think healthy eating has to be bland and unappealing, that definitely does not have to be the case! In fact, you can experiment with lots of different healthy foods and build an eating plan around what you like the most. Focusing on healthy, low-calorie options can also make it easier to stay full and eat more than you would be able to with high-calorie or high-fat foods.
Foods to Avoid
Did you know that diabetes can raise your risk of developing cardiovascular disease or stroke? This happens when arteries are affected by the disease and start to clog or harden faster than they otherwise would have.
To reduce the chances of this happening, try to avoid eating excess amounts of unhealthy foods. This can include high sodium or high sugar foods, or those with lots of saturated fats. It’s also a good idea to avoid trans fats and excessive cholesterol. Some examples of foods to avoid are bacon, hot dogs, processed foods, and unhealthy snacks like candy bars. Sugary drinks like sodas and juices are also very bad for diabetics due to their high sugar content.
Foods to Embrace
Instead of unhealthy foods that make diabetes worse, try to embrace foods that do the opposite. This includes healthy sources of carbohydrates such as fresh fruits, vegetables, whole grains, and legumes. These options also tend to be rich in fiber, which can help control blood sugar and digestion within the body.
Other good sources of nutrition include various types of fish and nuts. Heart healthy fish such as salmon, sardines, and tuna are filled with omega-3 fatty acids that can help prevent cardiovascular disease. Healthy fats from nuts such as walnuts and almonds can also be beneficial when eaten in moderation.
Conclusion
By eating a diabetes-friendly diet, you will be well on your way to managing this disease effectively and preventing serious health problems later on in life. This includes the prevention of eye complications that can come with diabetes, known as diabetic retinopathy, or diabetic eye disease.
Eating healthy will also make it easier to stay at a healthy weight level and prevent other types of diseases such as heart disease, cancer, and stroke. As you can see, there are many great reasons to focus on healthy eating and cut down on consuming foods that damage the body.