Eating The Healthy Way With Diabetes
Diabetes is a serious disease that affects over 16 million people (just in the US), and more abroad from teenagers to the elderly. However, diabetes can be treatable and even preventable for those who lead a healthy lifestyle, focus on their nutrition and exercise on a regular basis. The best thing for most people is to lose weight- but the main goal is to gain control of your health. Here are a few ideas and tips to help you turn your health around today!
When trying to figure out what to eat and what not to eat, many people can become confused or overwhelmed. Re-arranging your diet without limiting yourself is the key to success. Take a look at some common telltales below:
- You are not allowed to have sugar anymore.
False- exercise regularly, and plan ahead so that your dessert will abide by your meal plan.
- Eating a high-protein diet is better for diabetics.
False- too much protein can cause insulin resistance in your body. Instead, incorporate a balanced diet of carbohydrates, fats and protein.
- You can only eat special diabetic meals.
False- As long as you eat healthy, you can eat normally with your friends and family. Specially made foods geared towards diabetics are usually a bit more expensive, and they really don’t provide any added benefits. Just eat in moderation, and you should be fine.
Easy Diabetic Coding
Go for high-fiber, complex carbs instead of highly refined ones. These are also known as slow-release carbohydrates because they assist in lowering blood sugar, and they digest slower. High-fiber carbs are additionally great at helping you stay full longer. Refined carbs that should be limited include:
- White rice
- White potatoes
- Sugary cereals
- Instant oatmeal
You can replace the bad guys for better, slow-release options like:
- Brown or wild rice
- Sweet potatoes or yams
- High-fiber cereal like Raisin Bran, etc.
- Steel-cut or rolled oats
- Leafy greens
Did you know that your risk for developing diabetes increases by 15% by just drinking 12 oz. of a sugar-sweetened drink? Make the switch to seltzer water or a sugar-free sparkling water. Try slicing a lemon, lime or cucumber and letting it sit in your water overnight for a nice flavor. Sweeten foods at home, and reduce the amount of sugar you use. For example, try mixing a ¼ cup of fresh blueberries into your oatmeal to naturally sweeten it. Cinnamon and nutmeg have been used for years to boost flavor. Replace white and milk chocolate for a piece of dark chocolate- the semi-sweet flavor packs healthy flavonoids that regular chocolate doesn’t. Freeze some fruit and enjoy as a snack or in a delicious smoothie (mix with low-fat yogurt or almond milk).
I have helped many clients control or eliminate their diabetes with my customized meal plans. By eating foods that are rich in flavors and nutrients you can make this burden in your life much easier on yourself and your family. Contact me today to discuss a customized meal plan to get you started on the road to recovery.