Diabetes is a medical condition that is characterized by the abundance of insulin in the body. There are various types of diabetes due to the variety of causes, but the effects of the disease are the same. If you have been diagnosed with diabetes, there are several ways to treat diabetes. However, if you can maintain a diet that is balanced and healthy, you can manage your diabetes effectively.
Is There a Specific Diet for Diabetics?
According to MayoClinic.com, there is no such thing as a diabetic diet. Diabetics can enjoy the same types of foods as most people but must adjust certain parts of the diet with recommendations from their physician. The U.S. Department of Agriculture states that a healthy diet is composed of fruits, vegetables, whole grains, a combination of animal and plant-based proteins with minimal amounts of sugar and fat. MayoClinic.com advises that if you are a diabetic, you should eat a diet composed of these foods but should limit their intake of animal-based proteins and smaller amounts of sweetened foods that contain sugar.
Daily Intake Recommendations for Food Groups
The USDA generally recommends the following total daily servings for each food group: 1 1/2 to 2 c. of fruits, 2 1/2 to 3 c. of vegetables, 3 to 3 1/2 oz. of whole grains, 3 cups of dairy, 5 to 6 oz. of protein and minimal consumption of healthy fats. In general, a healthy man can consume up to 45 g of sugar each day and a healthy woman can consume up to 30 g of sugar each day.
Potential Dietary Adjustments
According to Helpguide.org, mentally dividing your plate into three sections can be a helpful way to manage your meals and intake of certain foods. For example, you should generally allocate 1/2 of your plate for non-starchy vegetables, 1/4 of your plate to protein and 1/4 of your plate to carbohydrates, preferably starchy vegetables or whole grains. Additionally, if you are diabetic your physician will recommend that you consume less than the recommended amounts of sugar to help keep your insulin levels within a healthy range.
Diet and Exercise
Regardless of the details of your diet, exercise should be a key component of your health regimen. It is generally advised to exercise or engage in some type of physical activity for 30 minutes on most days. Exercise helps to condition and strengthen your muscles, increase your cardiovascular endurance and help you to maintain efficient metabolism. Walking, biking and swimming are good choices because they are low impact and provide a range of intensity depending on your physical fitness.
