Any person increases his risks for developing diseases when he’s overweight; and if you’re a fat diabetic, the more that you’re prone to acquiring cardiovascular disease and other illnesses that are linked to obesity.
A quick recap on Diabetes: there are two types. Type I Diabetes is also known as Juvenile diabetes since young adults, teenagers and children are generally diagnosed; it requires daily shots of insulin. There is also the Type II or adult-onset diabetes, where those afflicted with the condition need insulin to control blood glucose, and the others use drugs to increase production of insulin while the remaining manage their disease through nonpharmacological treatments alone like exercise, weight loss and diet.
Benefits of a Diabetic Diet
Diabetic diet is essential not only for diabetics, but for everyone who wants to maintain the ideal healthy weight. This diet consists of good healthy foods and eliminates the bad foods that lead to excess baggage of the body. For those with Type I Diabetes, it aims to reduce potential complications by stabilizing levels of the blood sugar and for those with Type II, it guides the patient in making lifestyle modifications in order to achieve normal weight.
Diabetic diet is effective in losing weight, you can still enjoy your favorite foods but you can do so in moderation and with healthier choices and regularity in eating meals. This is very suitable for non-diabetics as well since it has many health benefits especially for those who just want to trim down their weight. A diabetic diet is composed of nutrient-rich foods, with small amount of fats and medium portion of calories – perfect for the health-conscious.
Know your carbs
Carbohydrates broken down to glucose are needed for energy, but they affect the blood sugar level and so you need to choose wisely what type of carbs to include in your diet. Simple carbs are found in candies, white rice, soda and in some fruits and vegetables while complex carbohydrate takes a while to digest that keeps you feel full and evens your blood sugar level.
- Eat more vegetables, balance complex carbs (brown rice, steel-cut oats, whole grain bread, sweet potatoes) with protein.
- Drink water with little juice instead of sodas or carbonated drinks.
- Lessen intake of pastries or breads with lots of sweet toppings and sugar coating.
You need carbohydrates to supplement the energy needed for daily work and activities; you just have to eat in moderation and make good food choices or substitutes.
Get fond of fiber
Eat more foods rich in fiber; this aids in good digestion which consequently improves your regular bowel movement. It is found in beans, fruits, nuts, green leafy vegetables, and whole wheat bread. Most processed slimming products contain fibers, so when you eat the natural fiber-rich foods mentioned earlier, the more you can save money, and the slimmer you can be.
Cut down on your sweets
If you have a sweet tooth, you can still savor the sweets but with healthier substitutes; like if you always crave for ice cream, you can prepare a frozen cold fruit instead, if you eat out with friends, choose lesser sugar in desserts, share the half with them and you can either slowly eat the food and take out the other half. Enjoy eating the treats once in a while but do so in small portions.
Choose healthy fats
Good unsaturated fats are those that are liquid in room temperature; sources are olive oil, avocado, nuts, canola oil and those rich in omega-3 fatty acids found in tuna and salmon. Saturated fats like in whole milk dairy products, eggs and red meat are unhealthy especially if you often eat them in large amounts, these can clog up in your system which is very bad for you. So reduce fats in foods; for example, instead of frying meat or chicken, you can boil, roast or broil mixed with vegetables, remove the chicken skin and cut the fatty portions of the meat but for a healthier choice, you better eat fish.
Those are the tips and components of a diabetic diet, here are three additional guidelines in preventing weight gain and staying fit, diabetic or not:
- First you must wisely select the types of foods and the amount that you will eat. You have to prepare low-fat, low-calorie, nutritionally balanced diet and do eat in portions. Put more vegetable or fruits in your plate and pair it with a healthy beverage and water is always the best choice.
- Don’t ever starve yourself; the binge eating will do more harm than good to your body, so eat your breakfast, lunch and dinner in regular servings and with small snacks in between but no junk foods or high caloric foods.
- Exercise regularly like brisk walking, bicycle riding, swimming, these are all kinder and gentler activities that can do wonders for the body.
Staying healthy is the key to control and prevent such diseases and you can stay fit through increased activity and eating a highly nutritious diabetic diet.