If you have diabetes, chances are you are among the many diabetics trying to lose weight. Excess body fat, especially around the waist, is associated with insulin resistance, which makes it harder for your body to control your blood sugar levels. Fortunately, losing as little as 5 to 10 percent of your current body weight can greatly reduce insulin resistance, improve your diabetes control and significantly lower your risk of developing long-term complications associated with high blood sugar levels.
Filling Foods
In order to lose weight without starving, you can select the most filling foods so it becomes easier to eat fewer calories. Satiating foods usually contain more protein, fiber and water per serving. Protein is the most filling nutrient when compared to fat and carbohydrate. Fiber and water give bulk to your food, making it take up more space in your stomach. Moreover, fiber slows down the digestion, which helps you feel fuller for longer periods of time after a meal.
A Half Plate of Non-Starchy Vegetables
The American Diabetes Association recommends filling half of your plate with non-starchy vegetables, which include leafy greens, broccoli, cauliflower, asparagus, mushrooms, bell pepper, onions, tomatoes and cucumber. These foods contains very little carbohydrates and calories, but are rich in important nutrients. By filling half of your plate with these foods, your meal will be more filling.
A Quarter Plate of Low Glycemic Index Carbohydrates
With diabetes, it is important to control your carbohydrate intake. The American Diabetes Association recommends no more than 45 to 60 g of carbohydrate at each meal. Ideally, these carbohydrate foods should have a low glycemic index, which corresponds to carbohydrates that induce a smoother rise in your blood sugar levels, leaving your feel full longer and preventing cravings. Barley, whole grain pasta, sweet potatoes, brown rice and whole grain bread are a few examples of fiber-rich low glycemic index carbohydrates that you can use to fill the quarter of your plate.
A Quarter Plate of Lean Protein
The last quarter of your plate should be a lean source of protein. Your food do not have to be all separated on your plate, but the proportions should roughly follow these principles: half of the plate for non-starchy vegetables, a quarter for carbohydrate-containing foods and the other quarter for lean protein. Protein is the most satiating nutrient and good sources of protein include fish, poultry without the skin, lean meat, eggs, low-fat cheese, beans, lentils and tofu.
