Diabetes is a chronic condition in which your body cannot produce or utilize insulin correctly to transport blood glucose to muscles, organs, connective tissues and bone cells for repair and energy. This can cause high sugar levels in your bloodstream, which can lead to fatigue, lack of mental sharpness, muscle weakness and dizziness. High cholesterol, which can contribute to heart disease, is also common among diabetics. Diet is an important part of managing glucose and cholesterol levels.
Plan Small, Frequent Meals
Most Americans eat two or three large meals per day. Consuming a large meal increases the amount of carbohydrates and sugars that your digestive system may process at once; this can cause rapid blood sugar spikes immediately after a meal. Because your body quickly burns glucose, it can also lead to feelings of fatigue between meals. Dividing your daily calorie intake into four or five meals can help you maintain consistent energy and avoid blood glucose spikes.
Limit Refined Flours
Both whole-grain and refined flours are primarily composed of carbohydrates. However, refined flours are made up of simple carbohydrates that your body quickly digests and turns into glucose. Conversely, your body converts whole-grain flours into glucose more slowly. White flour products, such as pastries, pizza crusts, bagels, bleached pastas and white breads, can trigger rapid glucose elevations that can cause dizziness, fatigue and mental confusion. Limit your use of refined flours in entrees and side dishes, opting instead for whole-grain or whole-wheat versions.
Choose Lean Proteins
Include lean proteins, such as fish, chicken breast and tofu, in your meal plans. Use these foods to replace pork, beef and dark-meat poultry, which are high in saturated fats. Saturated fats contribute to elevated triglyceride and low-density lipoprotein levels, which can cause diabetes-related heart disease.
Include Dietary Fiber
Dietary fiber is a type of carbohydrate that does not break down in your digestive system. Fiber can help control glucose levels in your bloodstream, therefore preventing the symptoms of diabetes. It can also bind to cholesterol and saturated fats in your digestive system, keeping them from entering your bloodstream and causing arterial blockages. Boost your intake of dietary fiber by including chickpeas, kidney beans, lentils, black beans, sunflower seeds, walnuts and hazelnuts in your meals. Fresh vegetables such as artichokes, eggplant, broccoli, celery, squash and carrots are also rich sources of fiber.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "Diabetes for Dummies"; Alan M. Rubin, M.D.; 2008
Member Comments