Diet Rules for Diabetics

The right types of food can help you manage diabetes in the long term.

REPUBLIKA.CO.ID, JAKARTA — If you have diabetes, managing your blood sugar levels is important to avoid further health complications. The right types of food can also help you manage diabetes You are in the long run.

Here are some simple diet tips that you can follow Time of India, Wednesday (13/10).

1. Food for diabetics

As more and more people develop diabetes, the market is flooded with food options that call themselves diabetes friendly. But there is no evidence that these foods have any more health benefits than eating healthy in general. In fact, they may contain as many calories as other packaged foods, which can affect your blood sugar levels.

2. Choose whole foods over supplements

There is no evidence that mineral and vitamin supplements can help you manage diabetes. So, until your doctor advises, you should not start taking supplements on your own. It is better to get your essential nutrients from food as supplements can affect your metabolism and make diabetes complicated.

3. Eat more fruits and vegetables

Whole fruit is good for everyone, even people with diabetes. Fruits have natural sugars, which do not harm the body. Choose whole fruit over fruit juice. Eating small meals throughout the day is better than eating large meals once a day.

4. Have healthy fats

Choose foods that have healthy fats such as unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil, and sunflower oil. Saturated fat can increase the amount of cholesterol in the blood. Saturated fat is found in red and processed meats, butter, cakes, pies, biscuits, and pastries.

5. Eat less salt

Eating too much salt can increase your risk of high blood pressure, which can increase your risk of heart disease and stroke. When you have diabetes, you are even more at risk for all of these conditions.

To reduce salt, say no to packaged foods because there is too much salt. You can swap the salt for different herbs and spices for that extra flavor.

6. Eat less processed meat and red meat

Cutting back on carbohydrates may make you want to eat larger portions of meat to fill your stomach. But red and processed meats such as ham, sausage, lamb, and beef can increase the risk of heart problems and cancer.

Swap processed meats for beans, eggs, fish, poultry, and unsalted beans. This option is also rich in fiber and doesn’t affect your blood glucose levels too much. This makes them a great substitute for processed meats and red meats.

7. Fiber

Aim to have at least eight grams of fiber per meal, especially if you also eat a carbohydrate-rich diet. This will help manage blood sugar levels, keep your heart healthy, and keep you full longer. This becomes even more important as diabetes increases the risk of heart disease.

Be sure to include foods such as peas, chickpeas, oats, apples, pears, berries, sweet potatoes, brussels sprouts, broccoli, carrots and beets in your daily diet.

8. Eat whole foods

Choose to eat 100 percent whole wheat flour and bread. Use brown rice instead of white rice. You can also include grains like //oats//. This option will keep you full longer and won’t cause an instant blood sugar spike.

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