Stay Safe When Blood Glucose Is High
If you have type 1 diabetes, avoid vigorous physical activity when you have ketones in your blood or urine. Ketones are chemicals your body might make when your blood glucose level is too high, a condition called hyperglycemia, and your insulin level is too low. If you are physically active when you have ketones in your blood or urine, your blood glucose level may go even higher. Ask your health care team what level of ketones are dangerous for you and how to test for them.Ketones are uncommon in people with type 2 diabetes.
Dried Fruit And Fruit Juices
Fruit is rich in fiber, antioxidants, and potassium, and is linked to a healthier body weight, but dried fruit and fruit juice and drinks are among the foods to avoid if prediabetic because they are concentrated sources of sugar and calories. A quarter-cup of raisins and a 2-ring serving of dried pineapples each have 29 grams of sugar, according to the Department of Agriculture. Worse are sugar-sweetened dried fruit and canned fruit and fruit cocktail in sugar-added syrup.
What is better: Fresh or no sugar-added frozen fruit, especially when eaten with a source of fat or protein, such as apple slices with walnuts or strawberries with cottage cheese, nuts or seeds for a portable snack, and, instead of fruit juice, water or a low-calorie beverage.
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Best Dessert: Dark Chocolate
Dark chocolate is packed with health benefits, especially when compared to milk chocolate. In addition, nuts like almonds are full of healthy fats that are great for your health. In terms of weight controlimportant for people with prediabetesindividual treats are great because you can eat them slowly, savor the sweet treat and keep portion sizes reasonable.
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Which Foods Should Be Avoided In A Type 2 Diabetes Meal Plan
People with type 2 diabetes should avoid many of the same unhealthy foods everyone should limit. Dietary restrictions include:
- Sodas: both sugar sweetened regular soda and diet soda raise blood sugar
- Refined sugars
- Processed carbs
- Trans fats such as butter “spreads,” some mayonnaise “spreads” some salad dressings, packaged sauces, bakery goods
- High-fat animal products
- High-fat dairy products
- High fructose corn syrup
- Artificial sweeteners
- Highly processed foods novelty sweets, candies, chips, kettle corn, cookies)
The best way to avoid these foods is to shop around the edges of the grocery store and minimize the number of processed, packaged foods in the middle. Sticking with “real” food in its whole, minimally processed form is the best way to eat well for diabetes. People with type 2 diabetes who eat a healthy diet pattern like the ones discussed here reduce the risk of complications that stem from high blood sugar, like cardiovascular disease and obesity.
Forget About Eating Oily Breaded Fried Foods
You may have a weakness for fried foods like french fries, fried chicken, and potato chips, but satisfying this craving another way will be better for your health in the long run. Fried foods typically soak up tons of oil, which equates to lots of extra calories and many are coated in breading first, jacking up the numbers even more. Overdoing the greasy stuff can pack on the pounds and cause blood-sugar chaos, says Kimberlain. Not only do these foods initially spike blood sugar, they can leave it high over a long period of time. Fat takes longer to digest, so it keeps blood sugar elevated, she says. To make matters even worse, some foods are deep-fried in hydrogenated oils that are laden with trans fats.
For the same flavor without the fat and calories, Kimberlain suggests finding new ways to prepare the fried foods you like, such as baking, roasting, or grilling . You can even make baked fried chicken, she says. Air fryers are popular now as well, so there’s that option, too. And if you don’t have an air fryer, I have a little convection oven that works just the same. I make baked fries in there that taste so crispy, you’d think they were fried.
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Will Supplements And Vitamins Help My Diabetes
No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes.1 You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.2
What You Need To Know About Eating With Diabetes
How much do calories matter? For people with diabetes, the exact number of calories to consume each day is based on the amount and timing of food that assures you can youre your blood sugar levels stable and your weight within a healthy range. That number can change, depending on your age, activity level, frame size, current versus preferred weight, and other factors.
When the goal is a healthy weight and blood sugar control, a good starting point for a woman is 1,400-1,600 calories a day, with main meals containing up to 30 grams of fiber-rich carbohydrates, and snacks containing 10-20 grams of fiber-rich carbohydrates, Ms. Zanini advises. For men and more physically active women who are already at a healthy weight, you may start with a 2,000-2,200 calorie meal plan, in which you may increase proportionately your carbs.
Recent research suggests that by eating a big breakfast, and a modest lunch, so you get most of your calories in by 3 pm, you will find it easier to lose weight and achieve better blood sugar control.
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What Is The Mediterranean Diet
The Mediterranean diet is high in vegetables. This refers to the true Mediterranean pattern traditionally followed in the south of Italy and Greece, not “Americanized Italian,” which is heavy in pasta and bread. The Mediterranean pattern includes:
- Lots of fresh vegetables
- Some wine
- Occasional meat and dairy
This pattern of eating is very nutrient-dense, meaning you get many vitamins, minerals, and other healthful nutrients for every calorie consumed. A very large recent study demonstrated that two versions of the Mediterranean diet improved diabetes control including better blood sugar and more weight loss. The two versions of the Mediterranean diet that were studied emphasized either more nuts or more olive oil. Since both were beneficial, a common-sense approach to adopting the Mediterranean diet would include both of these. For example, sprinkle chopped almonds on green beans or drizzle zucchini with olive oil, oregano, and hemp seeds.
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Limit Packaged Snacks And Baked Goods
Aside from all the sugar, junky white flour, sodium, and preservatives they contain, packaged snacks and baked goods like chips, pretzels, crackers, cookies, doughnuts, and snack cakes often have unhealthy trans fats. Trans fats increase your bad cholesterol, lower your good cholesterol, and raise your risk of heart disease. They’re also even more dangerous than saturated fats, especially for people who have type 2 diabetes, who are already at increased risk of heart disease, explains Kimberlain. In fact, theres no amount of trans fats that you can safely include in your diet, especially if you have type 2 diabetes, she notes.
The good news is that trans fats are now listed right below the amount of saturated fats on food labels, making it easier to steer clear of them. Look for labels that list 0 grams trans fat, but keep in mind that according to the U.S. Food and Drug Administration , products with less than 0.5 g can claim 0 g, so they may not be trans-fat free. Check the ingredients list as well to make sure the product doesnt contain any partially hydrogenated oils, a major source of trans fats. Seek out healthy fats in salmon and other fatty fish, as well as in nuts, seeds, avocado, and olive and canola oils.
Cut Down On Added Sugar
We know cutting out sugar can be really hard at the beginning, so small practical swaps are a good starting point when youre trying to cut down on excess sugar. Swapping sugary drinks, energy drinks and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start.
You can always try low or zero-calorie sweeteners to help you cut back. Cutting out these added sugars can help you control your blood glucose levels and help keep your weight down. If your diabetes treatment means you get hypos, and you use sugary drinks to treat them, this is still important for your diabetes management and you shouldnt cut this out. However, if you are having regular hypos it is really important to discuss this with your diabetes team.
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Worst Desserts: Cheesecake Sorbet And Frozen Yogurt
Its not hard to understand why cheesecake is one of the foods to avoid for prediabetes. For one, slices are rich in saturated fat, which can impair insulin sensitivity, plus a portion packs 27 grams of sugar, more than a woman should eat in an entire day.
But beware of fat-free desserts like sorbet or frozen yogurt, as they typically contain a lot of added sugar, increasing your blood sugar while offering minimal nutrition. Instead, whip up your own dessert at home like a smoothie bowl or plain yogurt mixed with fruit and cocoa powder.
Eat More Fruit And Veg
We know eating fruit and veg is good for you. Its always a good thing aim to eat more at meal times and have them as snacks if youre hungry. This can help you get the vitamins, minerals and fibre your body needs every day to help keep you healthy.
You might be wondering about fruit and if you should avoid it because its sugary? The answer is no. Whole fruit is good for everyone and if you have diabetes, its no different. Fruits do contain sugar, but its natural sugar. This is different to the added sugar that are in things like chocolate, biscuits and cakes.
Products like fruit juices also count as added sugar, so go for whole fruit instead. This can be fresh, frozen, dried or tinned . And its best to eat it throughout the day instead of one bigger portion in one go.
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However There Are Many Ways With Which You Can Try To Keep Your Blood Sugar Levels In Control Your Diet Forms A Crucial Aspect Of Diabetes Management
Diabetes Mellitus is a condition where your blood sugar or blood glucose levels are elevated for a consistent period of time. There are many different types of diabetes like Type1, Type 2, Gestational and Prediabetes. Lack of awareness and misdiagnoses often makes it difficult for people to manage the condition. If not controlled, diabetes can lead to obesity, kidney complications and heart ailments. Scientists across the world are working on ways with which they can reverse the condition, but no substantial study has claimed that the same is possible through any drug. However, there are many ways with which you can try to keep your blood sugar levels in control. Your diet forms a crucial aspect of diabetes management.
Here are some dietary dos and don’ts that you must ensure in your diabetes diet plan:
How To Count Carbs
Carbohydrates are a great source of energy for your body, but they affect your blood sugar too. If you have diabetes, keep track of how many you eat with a few simple tricks.
Know your carbs. It’s a lot more than just pasta and bread. All starchy foods, sugars, fruit, milk, and yogurt are rich in carbs, too. Make sure you count them all, not just the obvious ones.
Put together a meal plan. Figure out the amount of carbs, protein, and fat you can eat at meals and snacks throughout the day to keep your blood sugar levels steady. Most adults with diabetes aim for 45-60 grams of carbs per meal and 15-20 grams per snack. That number may go up or down, depending on how active you are and the medicines you take, so check with your doctor or a registered dietitian.
Look at labels. They make counting carbs easy. Find the “Total Carbohydrate” number listed on a package’s “Nutrition Facts” panel. Then, check the serving size and confirm the amount you can eat. Repeat this step with other foods you plan to eat. When you add all the grams of carbs, the total should stay within your meal budget.
Starch, fruit, or milk = 15. Fresh foods don’t come with a label. You may have to guess the number of carbs they have. A good rule of thumb: Each serving of fruit, milk, or starch has about 15 grams. Vegetables don’t have a lot, so you can eat more of them. Two or three servings of veggies usually equal 15 grams of carbs.
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Planning A Diabetes Diet
A diabetic diet doesnt have to be complicated and you dont have to give up all your favorite foods. The first step to making smarter choices is to separate the myths from the facts about eating to prevent or control diabetes.
| Myths and facts about diabetes and diet |
| Myth: You must avoid sugar at all costs.
Fact: You can enjoy your favorite treats as long as you plan properly and limit hidden sugars. Dessert doesnt have to be off limits, as long as its a part of a healthy meal plan. |
| Myth: You have to cut way down on carbs.
Fact: The type of carbohydrates you eat as well as serving size is key. Focus on whole grain carbs instead of starchy carbs since theyre high in fiber and digested slowly, keeping blood sugar levels more even. |
| Myth: Youll need special diabetic meals.
Fact: The principles of healthy eating are the samewhether or not youre diabetic. Expensive diabetic foods generally offer no special benefit. |
| Myth: A high-protein diet is best. Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet. |
As with any healthy eating program, a diabetic diet is more about your overall dietary pattern rather than obsessing over specific foods. Aim to eat more natural, unprocessed food and less packaged and convenience foods.
What Can You Eat If You Have Diabetes Foods To Eat
Stay away from soft drinks, The list of foods that cause diabetes does not only include carbohydrates, low-fiber smoothie made primarily of fruitStay away from sugar-sweetened fruit drinks, Bad food choices can only heighten the risk of other diseases such as heart problems, hydrogenated or partially hydrogenated oils, cookies, Soda and Other Sugary Beverages, And these foods also help to prevent diabetes in the first place, sugary candies, pastas), 2, This means you should avoid foods made with large amounts of pork fat, cruciferous vegetables, though nutrient-rich, and the scientific reasons why they arent the best choices, and other processed meats because they increase the risk of diabetes by 19% and the cardiovascular risk by 42% according to studies., Healthy Breakfast Cereals, margarine and butter.
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Best Lunch: Mega Salads
No surprise for any meal plan, but particularly for a prediabetes diet, non-starchy veggies should take up the most space on your plate. This includes picks like leafy greens, zucchini, broccoli, bell peppers, onions, mushroomsthe list goes on! Not only does a larger intake of produce help drive down type 2 diabetes risk, but these foods are loaded with vitamins, minerals and fiber, plus thousands of phytonutrients, which work in numerous ways to protect your heart and keep blood sugar under control.
Feel free to top your mega salad with legumes, like lentils or beans, or lean meats like sliced chicken, plus an olive oil-based vinaigrette.
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Tips For Healthy Eating With Diabetes
The following healthy eating tips can help you manage your blood glucose levels, keep your blood pressure and bad blood fats down, raise your good cholesterol, and help you lose excess weight.
Switch to healthier carbohydrates
Swap refined carbohydrates like white rice, white pasta, and white bread for brown rice, wholewheat pasta, and wholegrain bread alternatives to make sure the carbohydrates you eat release sugar slowly.
Cut out sugary drinks
Cutting out sugary food from your diet entirely is difficult, but you should aim to reduce how much sugar you consume. One simple and effective way to do this is to cut out all sugary drinks, like soda, tea, and coffee with added sugar and syrups, energy drinks, and fruit juice.
Replace them with water, black coffee, or coffee with a small amount of low-fat milk, and herbal and fruit teas that do not have added sugar.
Choose healthier fats
Your body needs a certain amount of fat to be healthy, but not all fats are equal. Saturated fats, found in food like red meat, processed meat, and high-fat dairy, can damage your health and worsen your diabetes. This is the same for trans fats, found in fast food, cakes, and baked goods.
Unsaturated fats, eaten in the right amounts are healthier and can help you manage your diabetes. Good sources of unsaturated fats are oily fish, olive oil, avocados, nuts, and seeds.
Eat good sources of protein
Add plenty of fruit and vegetables to your diet
Snack sensibly
Stay hydrated
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