When you suffer from diabetes, the first factor to take into consideration is that linked to blood sugarwhich is strictly connected to the power supply. And if it is true that each subject responds differently to the type of diet, and each person must always refer to their trusted doctor, it is also true that experts consider some effective suggestions to be adequate to help those suffering from type 2 diabetes to Do healthier food choices.
These are some general tips that can help you manage your blood glucose (sugar), blood pressure and cholesterol levels. They can also help manage weight and reduce the risk of diabetes complications, such as heart problems and stroke, and other health problems.
Douglas Twenefour, specialist dietician, explained to diabetes.org.uk: “Making healthier food choices is important for managing diabetes and reducing the risk of complications. We know that not everyone agrees on what the best diet is. This is why we looked at tons of theories and ideas to put these tips together. We’ve focused on specific foods to make it easier for you to put these tips into practice and complement any diet you decide to follow.”
Specifically, the site has grouped 8 tipsbased on research involving people with type 1 and 2 diabetes, specifying that, whatever the type of diabetes you are dealing with, it would be a good idea to always consult with your trusted diabetologist or dietician.
What it means to eat well
What does it mean eating well for those with diabetes? If you have type 1 diabetes, carbohydrate counting is very important for maintaining constant blood glucose levels. If you have the type 2 diabetes and you are overweightit is important to work towards losing weight as a healthy body shape really helps in diabetes management.
This is because it can help lower blood sugar and reduce the risk of other complications. There are several ways to do this, such as low-carb diets, very low-calorie diets and, above all, the most recommended by doctors, the Mediterranean diet. Whether you have type 1 or type 2 diabetes, you may need to manage your current weight, but the most important thing is to make healthy food choices. We see 8 tips of the experts.
Reduce salt: taking too much salt can increase the risk of hypertension, which in turn increases the risk of heart disease and stroke. And when you have diabetes, you are already more at risk for all these diseases and complications. For this reason it is better not to overdo it with salt. Remember that many pre-packaged foods already contain salt, so it is important to check food labels and choose those with less or zero salt. Of course, cooking your food yourself will help you control the amount of salt.
Choose healthier carbs: all carbohydrates affect blood glucose levels. This doesn’t mean having to give up carbohydrates but it is important to know how to choose the right ones and control the quantities. Here are some healthy sources of carbohydrates: whole grains such as brown rice, buckwheat and oats, fruits, vegetables, legumes such as chickpeas, beans and lentils, dairy products such as yogurt and unsweetened milk. At the same time, it is also important to reduce low-fiber refined foods such as white bread, white rice and highly processed grains. You can check food labels.
Eat more fruits and vegetables: we know that eating fruit and vegetables is good for you. It’s always a good option to eat at least one portion during meals and choose them as a mid-morning or mid-afternoon snack. This will not only help you get the vitamins, minerals and fiber your body needs but will help you feel fuller longer. The question that those suffering from diabetes often ask is whether they should give up fruit as it is too sugary. Well, experts explain that we shouldn’t give up, on the contrary. Fruit contains sugar, but it is natural sugar. Obviously you just need to not exaggerate with the portions and follow those recommended by your doctor.
Choose quality proteins: If you’re cutting back on carbs, you may crave larger portions of meat. Even if proteins are fundamental for the well-being of our body, we must choose quality ones by reducing red meat and especially processed meat. Instead, try choosing lean meat such as white meat, fish, legumes such as beans and lentils, eggs, natural dried fruit. Beans, peas and lentils are also very high in fiber and don’t affect blood glucose levels too much – making them a great addition to fatty or processed meats.
Choose healthy fats: we all need fat in our diet because it gives us energy. But different types of fat affect our health in different ways. The healthiest fats are found in foods such as nuts, seeds, avocados, fatty fish, olive oil, canola oil and sunflower oil. Some saturated fats can increase the amount of cholesterol in your blood, increasing the risk of heart problems. These are mostly found in animal products and prepared foods such as processed and pre-packaged foods.
Reduce added sugar: We know that cutting out sugar can be really difficult at first, so a few little practical tips are a good starting point when trying to reduce excess sugar. Replacing sugary drinks, energy drinks and fruit juices with water, regular milk or sugar-free tea and coffee can be a good start. Cutting out added sugars can help control blood glucose levels and help you maintain a healthy body weight.
Introduce minerals and vitamins from foods: There is not enough evidence that vitamin and mineral supplements help you manage diabetes. So unless you have been told to take something by your doctor, there is no need for you to take supplements. It is best to get essential nutrients by adopting a varied and healthy diet. That’s because some supplements can interact with medications or worsen some diabetes complications, such as kidney disease.
Don’t forget to keep moving
Don’t forget to exercise: being more physically active goes hand in hand with eating healthier. It can help you manage diabetes and also reduce your risk of heart problems. This is because it increases the amount of glucose used by the muscles and helps the body use insulin more efficiently. Try to move every day by adopting an active lifestyle. Try to walk at least 40 minutes every day, avoid elevators and escalators and choose stairs, park far from your destination to walk more.