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Diabetes, pre-diabetes: what diet to choose to control blood sugar

A specific diabetic diet is simply a healthy eating plan that will help you control your blood sugar levels. Here’s help getting started, from meal planning to counting carbs.

A diabetic diet is simply about eating the healthiest foods in moderation and sticking to meal times regular.

A healthy diet is naturally rich in nutrients and low in fat and calories. The key elements are fruits, vegetables and whole grains. In fact, a diabetic diet is the best meal plan for most people.

Why should you make a healthy diet?

If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy diet. This plan helps you control your blood sugar (glucose) levels, manage your weight, and control risk factors for heart disease, such as high blood pressure and high blood sugar.

When you eat extra calories and fat, your body creates an unwanted spike in blood glucose levels. If blood sugar is not controlled, it can lead to serious problems, such as high blood glucose (hyperglycemia) which, if persistent, can lead to long-term complications, such as nerve damage, kidney and heart.

You can help keep your blood sugar levels within a safe range by making healthy food choices and watching your eating habits.

For most people with type 2 diabetes, losing weight can also help with blood sugar control and provides a host of other health benefits. If you need to lose weight, a diabetic diet is a well-organized and nutritious way to safely reach your goal.

What is a diabetic diet? ?

A diabetic diet consists of eating three meals a day at regular times. This allows you to better use the insulin your body produces or gets through medication. A registered dietitian can help you develop a diet based on your health goals, tastes, and lifestyle. He or she can also talk to you about ways to improve your eating habits, such as choosing portions that are appropriate for your size and activity level.

Recommended foods

 

Choose healthy carbs, high fiber foods, fish and “good” fats.

Healthy carbs

 

During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on healthy carbohydrates, such as:

– Fruits

– Vegetables

– Whole grains

– Legumes, such as beans and peas

Avoid less healthy carbohydrates, such as foods or drinks containing added fats, sugars and sodium.

High Fiber Foods

Dietary fiber includes all parts plant foods that your body cannot digest or absorb. Fiber moderates the way your body digests and helps control blood sugar levels. Foods rich in fiber include

– Vegetables

– Fruits

– Nuts

– Legumes, such as beans and peas

– Whole grains

Heart-healthy fish

Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which may prevent heart disease. Avoid fried fish and fish with a high mercury content such as tuna.

“Good” fats

Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include the following foods

– Avocados

– Nuts

– Oils of rapeseed, olive and peanut

But don’t overdo it, because all fats are high in calories.

Foods avoid

Diabetes increases the risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following may work against your goal of heart-healthy eating.

– Saturated fats.

Avoid high-fat dairy products and animal proteins such as butter, beef, sausages and bacon. Also limit coconut and palm oils.

– Trans fats.

Avoid fats found in processed snacks, baked goods, margarines.

– Cholesterol.

Sources of cholesterol include high fat dairy products and high fat animal protein, egg yolks, liver and other organ meats. Do not aim for more than 200 milligrams (mg) of cholesterol per day.

– Sodium.

Aim for less than 2 300 mg of sodium per day. Your doctor may suggest you aim for even less if you have high blood pressure.

All in all: Create a plan

You You can use different approaches to create a diabetic diet to help keep your blood glucose levels within a normal range. With the help of a dietitian, you may find that one of the following methods, or a combination thereof, works for you:

The method of ‘plate

It essentially focuses on the consumption of a greater quantity of vegetables. Follow the steps below to prepare your plate, it should contain:

– half of your plate with non-starchy vegetables, such as spinach, carrots and tomatoes.

– a quarter of your plate with a protein, such as lean pork or chicken.

– the last quarter of your plate with a whole food , such as brown rice, or a starchy vegetable.

– Include “good” fats like nuts or avocados in small amounts.

– Add a serving of fruit or dairy product and a drink of water or unsweetened tea or coffee.

Count the carbs

Because carbohydrates are broken down into glucose, they have the greatest impact on your blood glucose levels. To help you control your blood sugar, you may need to learn how to count the amount of carbohydrates you eat so that you can adjust your insulin dose accordingly. It is important to record the amount of carbohydrates in each meal or snack.

A dietitian can teach you how to measure food portions and become an informed reader of food labels. Or teach you how to pay close attention to portion size and carb content. If you take insulin, a dietitian can teach you how to count the amount of carbohydrates in each meal and adjust your insulin dose accordingly.

Glycemic Index

Some people with diabetes use the glycemic index to select foods, especially carbohydrates. This method ranks foods containing carbohydrates according to their effect on blood glucose levels. Consult your dietitian to see if this method may be right for you.

When planning your meals, consider your height and activity level.

What are the results of a diabetic diet?

Eating a healthy diet is the best way to control your glucose levels. And prevent the complications of diabetes. And if you need to lose weight, you can tailor it to your specific goals.

Besides managing your diabetes, a diabetic diet offers other benefits . Because a diabetic diet recommends eating plenty of fruits, vegetables, and fiber, following it is likely to reduce your risk of cardiovascular disease and certain types of cancer.

Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.

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