There are two main types of diabetes: type 1 diabetes and type 2 diabetes.
Type 1 diabetes is relatively uncommon and cannot be prevented; Type 2 diabetes is more common and is mainly related to lifestyle, such as obesity and sedentary.
If the blood sugar is not normal, but it is not as high as diabetes, it is pre-diabetes. This means that the risk of diabetes is higher in the future.
But the good news is that about 80% of type 2 diabetes can be prevented. Douglas, a specialist dietitian and one of the principals of the Diabetes UK, shared ten practical tips for diabetics to cope with their illnesses through diet.
One, choose healthier carbohydrates
All carbohydrates affect blood sugar levels. Therefore, it is important to understand which foods contain carbohydrates. Then, choose those relatively healthy carbohydrates and pay attention to the amount of food.
Healthier carbohydrates include whole grains, vegetables and fruits, legumes and dairy products. At the same time, eat less refined carbohydrates such as white bread, white rice, and highly processed foods.
If you have type diabetes, calculating carbohydrate intake can help control blood sugar levels. You can seek advice and help from a dietitian, and a doctor can also recommend patients to participate in diabetes education programs and provide information and guidance in this regard.
Second, eat less salt
Eating too much salt increases the risk of high blood pressure, which in turn increases the risk of heart disease and stroke. The risk of heart disease and stroke for diabetics is already higher than that of healthy people.
Do not exceed 6 grams of salt per day (about 1 teaspoon), but it should be noted that many finished and semi-finished products already contain salt. Therefore, try to minimize the consumption of processed foods. If you are not sure about the salt content, please check the food labels carefully.
The best way is to eat less processed foods and prepare meals from scratch. If you feel that there is little salt and no taste, you can add some herbs, spices and chili to taste.
3. Eat more beans and fish
Excessive consumption of red meat and processed meats, such as bacon, ham, and sausages, is associated with various cardiovascular diseases and certain cancers. You can replace red meat with beans, eggs, fish, poultry, and nuts.
In addition, various legumes, peas, lentils, and pigeon peas are rich in fiber, which has little effect on blood sugar and can be used as a substitute for meat.
At the same time, try to eat two servings of oily fish (including salmon, sardines, mackerel, etc.) a week. Fish is rich in omega-3 fatty acids (polyunsaturated fats), which help prevent heart disease. People with diabetes have a higher risk of heart disease.
Fourth, eat more fruits and vegetables
Eat more vegetables and fruits during meals, in addition, you can also eat them as snacks. Fruits and vegetables can help get the different vitamins, minerals and fiber the body needs.
Fruit contains natural fructose, so choose to eat the whole fruit instead of just the juice. At the same time, do not eat a lot at once, it is best to eat several times a day. It doesn’t matter if it is fresh, or frozen, canned or dried fruit.
Five, choose healthier fats
Nuts, seeds, avocados, olive oil and oily fish contain healthy fats. When cooking, consider using vegetable oils such as olive oil, rapeseed oil, peanut oil, corn oil, and sunflower oil to replace palm oil, coconut oil, ghee, butter, and lard that contain saturated fat.
At the same time, cooking methods such as roasting, steaming, and baking are often used instead of frying.
Six, eat less sugar
Don’t drink sugary drinks, energy drinks, fruit juices; drink plenty of water, sugar-free milk, coffee and tea. Eat less sugary foods such as cakes, snacks, biscuits, and foods with fructose and polyols added.
Artificial sweeteners may help reduce calorie intake and reduce sugar consumption.
Seven, choose the right snack
If you want to eat snacks, you can eat more yogurt, unsalted nuts, seed foods, fruits and vegetables instead of potato chips, French fries, biscuits, chocolate and other foods. Also, pay attention to the amount of snacks.
Eight, drink in moderation
If you drink alcohol, do not exceed 14 alcohol units per week. And avoid alcoholism, and try not to drink for a few days a week.
Remember: an alcohol unit is equivalent to 25 milliliters of spirits, or 284 milliliters of beer or cider with normal alcohol content. But a small glass (125 ml) of fruit wine is actually 1.5 alcohol units.
Alcohol is high in calories, so if you want to lose weight, drink less. Drinking on an empty stomach is not good either, especially if you take insulin or take other diabetes medications, there is a risk of hypoglycemia, and alcohol is more likely to cause hypoglycemia.
Nine, do not believe in diabetic foods
Don’t trust some so-called diabetic foods. These foods basically have no special benefits for diabetics and still affect blood sugar levels. They contain the same fat and calories as ordinary foods, are often more expensive, and have a laxative effect.
Ten, diet therapy is better than supplements
There is no evidence that vitamin and mineral supplements can help control diabetes. Unless there is a risk of lack of certain special minerals or vitamins; or a special supplement is required for medical or other reasons (for example, folic acid for pregnant women), there is no need to take supplements.
The best way is to obtain these essential nutrients by eating different food combinations.
However, if you think you are undernourished, consult your doctor before taking supplements. This is because some supplements can interfere with the efficacy of the drug and even worsen some diabetes complications (for example, kidney disease).
If possible, more activity is also important. Staying active can help control diabetes and reduce the risk of cardiovascular disease. Try to do at least 150 minutes of moderate-intensity exercise every week, and divide them into at least 10 minutes of exercise each time, so that it is easier to complete.
All in all, sit less and move more often, get up and move around frequently. Even just standing up and walking around will benefit both body and mind.