Diabetes is a leading risk factor in developing heart disease and complications, such as kidney disease, blindness, amputations and stroke. Following a holistic diabetic diet can help control Type I diabetes and reduce risks of developing Type II diabetes. The healthy diet includes living a healthy lifestyle that includes exercise and eating a heart-healthy meal plan.
Avoids Trans Fats
Foods containing trans fats need to be avoided in a diabetic diet. Trans fats will be listed as partially hydrogenated oil and/or shortening on a product label. Trans fats can increased harmful cholesterol levels and decrease good cholesterol, according to the Mayo Clinic. Maintaining healthy cholesterol levels is crucial in a diabetic diet. Trans fats are traditionally found in commercially-prepared baked goods, processed and packaged foods, deep-fried foods and crackers, according to the American Diabetes Association, or ADA.
Emphasizes Whole Grains
A holistic diabetic diet contains whole grains. Whole grains lower blood sugar levels at a slower rate than refined grains, according to the ADA. This is due to whole grains containing a lower glycemic index than refined grains. Whole grains contain rich amounts of dietary fiber that can curb your appetite, causing you to eat less. Extra poundage is a leading factor for developing diabetes. Start out slow by substituting white bread for whole-grain bread.
Limits Salt Consumption
Too much sodium intake can lead to high blood pressure. High blood pressure is a risk factor for developing diabetes and heart disease, according to the American Heart Association, or AHA. The ADA recommends substituting herbs and spices for salt. If buying processed foods, choose no sodium products. Avoid the salt shaker while eating out. Read food labels for sodium content.
Emphasizes Reading Food Labels
Understanding and reading food labels plays an important role in the holistic diabetic diet. Foods containing the term "multigrain" can actually be a mixture of refined grains, which is counterproductive to healthy diabetic eating, according to the ADA. A truly wholegrain product will contain the word "whole-grain" before the first ingredient. Read sugar, fat and carbohydrate content on food labels. Many products contain hidden amounts of these items.
Emphasizes Physical Activity
Physical activity provides many healthy benefits. Fitting 30 minutes of moderately-brisk exercise into your life on at least five days per week will help, according to the AHA. Getting involved in cardiovascular exercise that increases your heart rate for an extended period of time can help with weight management. Physical activity also improves your immune system, cholesterol levels, mental outlook, blood pressure, blood circulation and reduce your risks of developing heart disease.
Places Importance of Knowing Your Numbers
Knowing what your weight, blood sugar level, blood pressure and cholesterol levels are can help your diabetes. These numbers let you know how well your diabetes managing plan is working, according to the AHA. The numbers help manage and safeguard your diabetes and overall health. Necessary adjustments can be made based on these figures.
