Healthy Living

Diabetics watch your diet?

Diabetics watch your diet?

One of the most essential steps to avoiding complications from type 2 diabetes is managing your diet. You’ll want to choose healthy carbs (including fruits; vegetables; whole grains like brown rice; legumes, such as beans and peas; and low-fat dairy products, such as milk and yogurt), heart-healthy fish, and “good fats,” like nuts, avocados, and olive oil. Foods that increase your risk of heart disease and stroke, e g saturated fats, found in high-fat dairy products and animal products, such as butter, beef, hot dogs, sausage, and bacon; trans fats, found in processed snacks, baked goods, shortening, and stick margarines; cholesterol, found in high-fat dairy products and high-fat animal proteins, like egg yolks, liver, and other organ meats; and sodium. "Weight loss has a dramatic effect on controlling diabetes," says Dr. Sullivan. Losing just 10 to 15 pounds may help you prevent and manage high blood sugar.  Down a 12-ounce (oz) can of soda with your lunch and you've already used up about 40 g — the equivalent of 10 teaspoons of sugar. Fruit smoothies sound nutritious, but they can pack a sugary punch, especially if they're oversized and made with sweetened fruit, sugar syrup, and yogurt. That vanilla cappuccino coffee with whipped cream and hazelnut drizzle you love can total one-half the carb allotment of an entire meal. Rather than eating breaded and fried favorites like potato chips, French fries,chicken nuggets, shrimp, okra, and onion rings, Randall suggests roasting or baking these foods without the crumbs. They recommend limiting red meat and other unhealthy fats in favor of healthy fats, such as coldwater fish, nuts, and avocado, as well as lean proteins like skinless chicken and tofu. Packaged snacks and baked goods like cookies, doughnuts, and snack cakes typically contain refined carbohydrates that cause a sharp spike in your blood sugar and lead to weight gain. Hot dogs and boxed macaroni and cheese are prime examples of foods that will have your heart working overtime. The biscuits usually are no more than white flour, and the sausage gravy is high in fat, calories, and sodium. As an alternative, Randall recommends eggs and a whole-grain English muffin. Most people drink a larger amount of juice, which means the carbohydrates and calories increase as well. If you simply can’t give up fruit juice, limit it to 4 oz per day, says Grieger. A better choice is to eat a piece of fresh fruit, which contains valuable fiber that is lacking in juice, and drink water, she advises. Look for bars that contain whole-food ingredients, such as oats, nuts, or dried fruit, and avoid bars with long, unpronounceable chemical ingredients. Finally, always check the nutrition facts for calories and grams of carbohydrates so you can accurately determine how to fit a bar into your daily food choices. The vast majority of yogurt contains added sugar, which can contribute to higher blood sugar levels. The very best yogurt option is plain Greek yogurt, she says; the Chobani brand, for example, contains 22 g of protein and 9 g of carbohydrates in a 1 cup portion. One cup of flavored Greek yogurt, however, hikes the carbohydrates to 30 g. A good example is the difference between plain oatmeal (100 calories and 19 grams of carbohydrate per instant packet) and maple brown sugar flavored oatmeal (150 calories and 31 grams of carbohydrate per instant packet). To enjoy a truly healthy oatmeal, choose plain steel-cut or old-fashioned oatmeal and add your own fruit and a sprinkle of cinnamon for sweetness.

study published in July 2019 in the journal Obesity found that exercising consistently at a certain time each day may help you successfully maintain weight loss. Weight loss may also help lower your breast cancer risk. Eating slowly allows us to not only enjoy our food more, but gives us better cues of satiety. A lack of sleep increases your hunger hormone — ghrelin — and decreases your ‘satisfaction’ hormone, leptin, which can contribute to weight gain. When we are sleep deprived, we crave more salty and sweet foods. Eat until you feel just 80 percent full. When in doubt, eat a vegetable. They’re low-calorie, high-fiber, and full of nutrition. Snack on kale, lettuce, carrots, or green beans. Healthy choices for protein include eggs, yogurt, and nuts or nut butters. Pair protein with a high-fiber food like a high-fiber cereal or fruit. White poisons like white rice, white bread, salt, colas and juices, alcohol, fast foods, red meats, packaged foods, whole milk (low fat milk is OK) and sweeteners need to be avoided..

The HbA1C is a valuable indicator of how well your diabetes management plan is working: Try Short Sessions of High Intensity Exercise, Shrink Your Dinner Plate, fruits and vegetables, instead of juices

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