Diabetes and Diet
Planning for diet is very important for diabetics. Although exercise is also important, but the food consumed is the most important factor in controlling diabetes, especially if associated with a weight loss program.
Nothing special with diet or a diet for diabetics, because it is generally the same as the healthy diet recommended for everyone:
High in nutrients, low in fat, and low calorie / calories.
It is a healthy diet for anyone. But the main difference is that people with diabetes should pay more attention to the choice of food that will be consumed, especially carbohydrates.
Tips diabetic diet: Eat foods high in fiber, complex carbohydrates
Carbohydrates gave the major influence on blood sugar levels. Not that diabetics should avoid carbs altogether, but be careful in choosing the type of carbohydrates consumed.
In general, it is recommended to consume complex carbohydrates and high in fiber, because it will be slower described by digestion which helps maintain blood sugar levels. In addition, complex carbohydrates will provide more energy for the body and make us feel full longer.
Limit consumption of rice, pasta, soda, alcohol, foods containing sweeteners or sugar excess, and also most of the snacks (snacks). Instead, it would be better if people with diabetes consume brown rice, wheat (cereal and wholemeal bread), and also cereal containing high fiber and nutrients.
In addition to carbohydrate intake, also multiply the consumption of vegetables and fresh fruits. Vegetables provide important nutrients, such as broccoli and spinach, which is recommended for diabetics. Similarly, fruits such as apples, pears, peaches, and berries, either consumed directly, or made of pure fresh juice (without sugar).
Tips diabetic diet: Careful with the 'sweet'
A diet for diabetes does not mean avoiding sugar altogether. Diabetics can still eat foods favorite sweets, including when used as a dessert when dining with family. The key is to eat in moderation and not excessive.
Tips to keep sweet foods (carefully) is to consume them when mealtime (as cover), and not consumed as a snack in between meals. Consider to reduce the portion of the main course if you want to eat sweet foods afterwards, because sugary foods will provide additional carbohydrates.
In addition, less fizzy drinks and avoid alcohol.
Diabetic diet tips: Choosing wisely fat consumption
Fat can be beneficial to your diet, but can also be dangerous. Some types of fat is not healthy for the body, and some other types of benefits are very good for health. People with diabetes have an increased risk of heart disease, therefore wise in choosing fat consumed.
Know the types of fats are healthy and unhealthy to be very good for diabetics and family.
Good fats
The best fats are unsaturated fats, which are found in plants and fish. The main source of the popular ones are Minya olive, nuts, soy and soy milk, and avocado. In addition, it is advisable to consume omega-3 (omega-3) which is very good for the metabolism of the body and the brain and heart. Sources of omega-3 found in salmon fish, tuna and sunflower seeds.
Fat-good
The opposite of the above, the fat that is not recommended in a healthy diet, especially for diabetics, is a saturated fat (saturated fats). These fats are found in red meat / raw, eggs, cheese, butter, milk packaging, ice cream and also in many snacks (snacks).
Instead of unhealthy saturated fats at all, because of the types of foods that contain saturated fats above also provide essential nutrients and vitamins to the body. However, for people with diabetes, the type of saturated fat will raise cholesterol levels in the body, as well as increasing the risk of heart disease. Therefore it is better to give wise restrictions on certain types of fats that help in controlling diabetes and blood sugar levels.
Tips diabetic diet: Eat regularly and make a diary
Losing weight does not have to do with the 'hunger' and missed meals. For diabetics, lose a little excess weight is very influential in controlling blood sugar levels, but completely missed meals are not included in the program. Similarly, in other types of healthy diet.
Research shows that the success of a healthy weight loss is to eat regularly, and kept a diary of the food consumed.
Eating regularly means eating three times a day, as well as two light meal (snack) in between meals. Blood sugar levels and body weight will be controlled by itself if the intake of healthy foods on a regular basis. That must be considered is the portion and type of food consumed at mealtimes and snacks.
Don't miss a breakfast
Start each day with a healthy breakfast. Breakfast every day will ensure the body has enough energy for activity, and helps maintain normal blood sugar levels. Hunger due to skip breakfast tend to make a person's lunch excessive portions.
Eat regularly, with moderation
Keep eating regularly, but with small portions or taste. Eat regularly to make sure the body is not hungry so that the portion of food is maintained at all times.
Keep your caloric intake remains
Maintain a fixed calorie intake each day will help keep blood sugar levels stable. It is better than consuming a lot of calories in one day or in one hour to eat and miss at any other time.
Make a diary
Make a diary of food consumed proven effective in weight loss diets. Why? The main reason is the daily record helps identify problems / effects of food consumed and assist in the process of evaluation of the diet, because we can easily compare the type of food, serving, and eating time with successful weight loss program.
Healthy diet above is actually true for anyone who wants to be healthy. Nothing special for diabetics besides more attention to carbohydrate intake and maintain a healthy weight is normal. In addition to diet or diet at the top, do also exercise regularly, at least 15-30 minutes every day. Mild exercise such as walking, jogging, and cycling will be a positive effect on the body, and help for the control of diabetes.
