Over the recent past, there has been a considerable increase in the number of diabetes cases throughout the world. If not properly managed, the effects of the condition can be pretty serious, fatal in some cases. Diet is inarguably one of the most effective ways of managing or even reversing the condition. The right diabetes diet reduces or completely alleviates the symptoms of the condition and also boosts the energy you have all through the day. It is noteworthy that the diet does not have to be complicated, neither do you have to give up your favorite foods for a diabetes diet to be considered ideal. Knowing what to eat and what to avoid is pretty much all you need to come up with an effective diet plan to help you control diabetes.
Being a condition associated with blood sugar levels, controlling diabetes has a lot to do with managing your sugar intake. During digestion, simple carbohydrates – Sugars and complex carbohydrates – Starches are broken down into blood glucose. Focusing your diet around healthy carbohydrates is one brilliant way of controlling the condition. Some of the healthy sources of carbohydrates include nuts, fruits, vegetables, whole wheat flour and wheat bran. Legumes such as lentils, beans and peas are also great sources of healthy carbohydrates. You should also opt for low-fat dairy products.
Besides the healthy carbohydrates, you should also incorporate more fiber into your diet. Dietary fiber are basically the parts of plant foods that the body does not digest or absorb. They are particularly very crucial in the control of diabetes by facilitating reduction of blood sugar levels. Vegetables, fruits, legumes, nuts and wheat bran are some of the foods that are high in fiber content.
Diabetics are often advised to avoid consuming red meat given the fact they are not good for cardiac health and are high in fat content. White meat is a healthy alternative that comes with several advantages and help in keeping diabetes in check. Fish for instance is low in cholesterol, saturated fat and total fat. There are also fish species such as sardines, mackerel, tuna, salmon and bluefish which are high in omega – 3 fatty acids. Consumption of these fishes boosts cardiac health as they reduce the levels of triglycerides. You should however avoid eating fishes that have high mercury levels, king mackerel and swordfish for instance.
Foods to Avoid
There are also certain high risk foods that you need to avoid or limit your consumption significantly. Saturated fats are an example of such foods. The sources of saturated fats that you need to beware of include high – fat dairy products and animal proteins. Avoid eating sausages, bacon and hot dogs. You should also avoid items that contain trans-fats such as backed foods, processed snacks and stick margarines. Your daily consumption of cholesterol should not exceed 200mg. Egg yolks, liver, and other high-fat animal proteins should be completely excluded from your diet. 2,300 mg of sodium should be your daily maximum limit. If however you suffer from hypertension, you should keep it below 1,500 mg.