Diabetes effects thousands upon thousands of people a year, and unfortunately that number keeps on rising. Most cases are preventable with healthy lifestyle changes and some can even be reversed. But take those steps to prevent and control it doesn’t mean living in deprivation; it just means eating a balanced diet that will also boost your energy and improve your life! Now we’re not saying you need to give up tasty sweets for bland foods for eternity. The Diabetes Diet is a way for you to cope with this disease without having to suffer boring food diet.
To put it all into perspective for you, diabetes is a metabolic disease in which the body’s inability to produce any or enough insulin causes elevated levels of glucose in the blood. In 2013, it was estimated that over 382 million people throughout the world had diabetes. There are two different types; Type 1, the body does not produce insulin. Approximately, 10% of all diabetes cases are type 1. Type 2, the body does not produce enough insulin for proper function. Approximately 90% of all cases of diabetes worldwide are of this type. Most cases can be caused to do self infliction of excessive weight gain, but it can also be caused by genetics. This article with give you the best tips on The Diabetes Diet, that will satisfy you and your health.
What Is The Diabetes Diet?
You can easily make a big difference with your lifestyle by changing your diet. The Diabetes Diet will help you with that lifestyle change because one of the most important things you can do for your health is to lose weight. Experts claim that if you lose 5% to 10% of you total weight can help you lower your blood sugar considerably, as well as lowering your blood pressure and cholesterol levels. Being overweight is the biggest risk factor in getting diabetes. However, not all body fat is created equal, your risk is higher if you tend to carry your weight around your abdomen.
By eating the right foods and maintaining this diet it’ll help to prevent or control your diabetes. A diet is simply a healthy eating plan that is high in nutrients, low in fat and added sugar, and moderate in calories. This type of diet is for anyone and the only difference is that you need to pay more attention to some of your food choices, most notably the carbohydrates you eat. Here are some types to guide you on your healthy lifestyle journey:
- Choose high fiber, slow-release carbs. These have a big impact on your blood sugar levels, more so than fats and proteins, but you don’t necessarily have to avoid them. Just be smart about the types of carbs you eat. It’s important to limit your intake of highly refined carbohydrates like white bread, pasta, and rice as well as soda, candy and snack foods.
- Be smart about sweets. Consuming a diabetes friendly diet doesn’t mean eliminating sugar altogether, but unlike most adults, chances are you consume more sugar than is healthy. Luckily, cravings do go away, and your preferences change. It’s the hardest part of fighting through those cravings. Slowly work to reduce that sugar in your diet a little at a time. Gradually your eating habits will become healthier, the sweet foods that you used to love may seem too rich or too sweet, and you’ll find yourself craving healthier options instead.
- Choose fats wisely. Fat can either be helpful or harmful to your diet. If you struggle with diabetes you are at a higher risk for heart disease, so it is even more important to be smart about fats. Unhealthy fats that are damaging to your body are saturated fats and trans fats. Saturated fats are found mainly in animal products such as, red meat and whole milk dairy products. Trans fats are created by adding hydrogen to liquid vegetables oils to make them more solid and less likely to spoil. Healthy fats are unsaturated fats, which come from plant and fish sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados.
- Eat regularly and keep a food diary. You may be encouraged to note that you only have to lose 7% of your body weight to cut risk of diabetes in half. Make sure to never skip breakfast, eat regular small meals and keep calorie intake the same.