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Diabetic Diet: What to Eat & What to Avoid
It is said that diabetes works like termites – it causes slow, hidden, but significant damage in the body. Therefore healthy eating for diabetics is not a luxury but an absolute necessity. A diet low in carbohydrates can help people with diabetes manage their sugar levels and also reverse some other effects of diabetes like heart disease and weight gain.
Type 2 diabetes results from impairment in the way the body regulates and uses glucose as fuel. Although Type 2 diabetes is more common among adults, the percentage of obesity in children has resulted in more cases of Type 2 in the younger generation.
However, diabetes is not a death sentence - with a healthy diet and health follow-ups, individuals suffering from diabetes can still lead a fulfilling life with a healthy relationship with food. A healthier diet will also help diabetic patients control their blood glucose and cholesterol levels.
The good news is that you can effectively manage both Type 1 and 2 by eating well and exercising. For example, you can reduce your intake of crackers, pasta, rice, bread, and beer which are high in carbohydrates. Instead, you can try the ketogenic (keto) diet meal plan since the keto diet emphasises a very low carbohydrate, high-fat, and moderate-protein diet.
This diet plan includes, but is not limited to the following:
- Milk
Milk, particularly almond and coconut milk, is an excellent source of calcium, potassium, and several B Vitamins.
- Beans and Legumes
These are high in fibre and protein but must be included in small amounts in a keto diet.
- Vegetarian Diet
Eat a lot of grains, nuts, fruits, vegetables, and seeds.
1. Choosing Healthier Carbohydrates
There are several sources of healthy carbohydrates that can be consumed by diabetic patients without spiking or lowering their blood sugar levels. Certain carbohydrate choices that include high fibre options can even regulate blood sugar levels.
These include:
- Whole grains – brown rice, buckwheat, oatmeal
- Bran cereal
- Popcorn
- Baked beans
- Fruits
- Unsweetened milk and yoghurt
You can also substitute your usual options for carbohydrates with buy low-carbohydrate pasta that you can easily find online in Singapore. In fact, AMAZING LOKARB's range of Shirataki noodles and rice are a great choice since they are made of konjac flour and are reputable for their health benefits.
2. Find Out What Foods to Eat
If your diet is high in sodium, you might have a higher probability of suffering from high blood pressure which may lead to heart disease or even heart failure. Instead of using salt to season your food, you can try to use other spices and herbs for flavour.
3. White Meat Over Red Meat
White meat ranks among the highest dietary sources of protein. Particularly, poultry is known to contain a wide range of essential micronutrients. On the other hand, red meat contains large amounts of myoglobin and has been listed by the WHO as potentially carcinogenic. Deep-sea fish like salmon have a lot of omega-3 fatty acids which prevent cardiovascular complications.
Begin Your Journey to Better Health Today
As the age-old saying goes, you are what you eat. Your decision to start eating healthily today will definitely reflect in your health report in years to come. Make the wise decision to live and eat healthily today.
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