People with Diabetes are recommended to make a meal plan tailored to their particular needs, as diet plays a significant role in controlling the disorder. Main objective of diabetic diet is to maintain ideal body weight, by providing adequate nutrition along with normal blood glucose levels. Then, what should you eat if you have Diabetes?
Carbohydrates-rich foods, which break down into glucose during digestion, are
of principal concern in a diabetic's diet. These foods don't have to be avoided,
and what matters most is how much people eat. In general, diabetics are
suggested to eat less than 2,000 calories per day, through that depends on body
size and level of physical activity.
It's not necessary to completely eliminate carbs. People are recommended to
choose nutritionally rich carbs like veggies, whole grains, etc. Typically,
30~60g carbs can be ate per meal, and 15~30g per snack. For males and avid
exercisers, they can handle more.
It is a myth that diabetics must avoid sugar at all costs. The good new is
that they can enjoy their favourite treats as long as they plan properly. Tips
for including sweets in a Diabetes-friendly diet are:
▪ Hold the bread, or rice if a diabetic wants dessert.
▪ Add some healthy fat like peanut butter, ricotta cheese, yogurt, or some
nuts, etc to the dessert.
▪ Eat sweets along with other healthy foods as part of the meal, so the blood
sugar won't rise as rapidly.
People with Diabetes are at higher risk for heart disease, so it is quite
important to choose healthy fats. The best fats are unsaturated fats, which come
from plant and fish sources. Primary sources include olive oil, nuts, and
avocados. Also focus on omega-3 fatty acids, which come from salmon, tuna, and
flaxseeds. Avoid saturated fats, such as fried foods and high-fat meats.
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