Diabetes can often be controlled and prevented in the first place by eating a nutritious diet full of whole foods and fresh foods. You will have to make certain adjustments to your diet if you are diagnosed with diabetes to help keep your blood sugar levels normal and to lower the risk of any potential complications that may arise from having diabetes.
Decrease Sugar Intake
You do not have to totally do away with sugar, but you will have to reduce the intake to help control your blood glucose levels. Sugar is a refined carbohydrate, as are potatoes, corn, rice, white bread, white flour and juice. Carbohydrates become glucose in the body, which in diabetics can cause a dangerous rise in blood glucose levels. To keep this from happening, make a few alterations in your diet by substituting sparkling water for soda, sharing your deserts and buying fewer sweets. You can also use sweeteners instead of sugar, which according to MayoClinic.com will not cause a rise in your blood sugar levels.
Eat Complex Carbohydrates
Choose complex carbohydrates such as brown rice and whole grains over simple carbohydrates such as white rice, white bread or potatoes. Complex carbohydrates are slow-release carbs that are found in legumes, rolled oats, millet and rice. Simple carbohydrates are carbs that cause a rapid rise in blood sugar levels and can be found in soda, candy, white flour products, snack foods and white rice.
Increase Fiber Intake
Fiber is contained in many vegetables and whole grains. Fiber cannot be digested by the body, but is used as bulk to help you digest your food. Fiber also improves your blood sugar, lowers the risk of heart disease and helps you to feel full, according to HelpGuide.org.
Choose Heart-Healthy Fats
Since people with diabetes are at higher risk of developing heart disease, they must cut down on saturated fats, cholesterol and trans fat. Unhealthy fats come from animal products, whole-milk dairy and hydrogenated oils. Healthy fats are monounsaturated and polyunsaturated and are contained mostly in nuts, avocados, cold-water fish and certain oils such as olive oil and canola oil. One way to reduce eating bad fats is by cutting out snacks such as chips or cheese and eating nuts or seeds instead.
Follow Doctor's Instructions
Your doctor may give you a specific diet to follow as part of your personal diabetic eating plan. This plan is designed to minimize symptoms of diabetes and to reduce the risk of heart disease. Remember to talk to your doctor if you are having a hard time following your diet, since this is a long-term eating plan.
