Diabetes is a disease that is becoming more and more common around the world. Type 1 diabetes is rare and occurs when your pancreas can't produce insulin. Type 2 diabetes is more common. It occurs when your pancreas doesn't produce enough insulin or your cells won't accept your insulin. Diabetes can sometimes be controlled through diet alone. Whether on medicine or not, a diabetic diet should be low in fat, cholesterol, salt and added sugar.
When to Eat
When to eat is an important factor for a healthy diabetic diet. As a diabetic, you need to maintain your blood sugar levels. You should eat three full meals each day and be sure to snack between meals. It is crucial that you do not skip a meal to prevent your blood sugar from getting too low. If your blood sugar does reach a low level, you may experience side effects such as exhaustion, frequent yawning, lack of focus and concentration, loss of muscle coordination, sweating, twitching, seizures and loss of consciousness.
What to Eat
As a diabetic, you should incorporate as many plant-based foods into your diet as possible. Whole grains, beans, fruits and vegetables are all great choices. Meat, poultry, fish and seafood should also be a part of your diet in proper portions. A serving of meat is typically three ounces. Try to have well balanced meals with components of each food group to balance your blood sugar levels. When planning your meals, look for low fat options, lean cuts of meat, and avoid sugar or salt additives.
Fat Intake
Fats can be somewhat confusing, good vs. bad. The key is to avoid saturated and trans fats whenever possible. These two culprits can cause a number of heart-related diseases. Monounsaturated and polyunsaturated are the fats you can have in moderation. Try cooking with olive or canola oil, which are good fats, instead of butter, a bad fat. At the grocery store, look for your favorite food items in their low fat form. This can be especially important when buying dairy items.
Sugar and Sweets
Contrary to popular belief, you don't have to cut sugar and sweets out of your diet completely if you are diabetic. When eating sugar and sweets, you should try to have small portions and only in moderation. Sweets shouldn't be a part of your daily dietary routine. Try healthier recipes by baking with olive oil instead of butter and reducing the amount of sugar added.
