It is a well-researched and documented fact that proper diet is essential to managing diabetes symptoms. There is definitely no magic diet that can be used as a universal solution for all types of diabetes. However, knowing how to eat right and more importantly, what to eat can help in keeping your blood sugar within acceptable limits.
Exercise and Diet: Two Powerful Weapons to Fight Diabetes
Type-2 diabetes is triggered in individuals when their bodies do not use insulin effectively to reduce the blood sugar levels. Better control of sugar levels can be achieved by making changes to your lifestyle. This includes exercising and following a healthy dietary regimen. Of course, you must consult a medical specialist before you do this.
Eating right and exercising are vital steps to take, if you are trying to prevent or control diabetes. While exercising is also important, what you eat has the biggest impact on your blood sugar levels. However, what does eating right for diabetes mean? While eating right is important, you don’t have to give up sweets completely or live with bland, tasteless health food throughout your life.
You Don’t Have to Suffer Bland Food for the Rest of Your Life
Surprised to hear that? You shouldn’t because diabetes specialists say that your nutritional needs are virtually the same like everyone else. So, no special foods or complex diets are needed.
Those with Type-2 diabetes need foods that raise blood-sugar levels gradually. Carbohydrates must be a part of your daily food along with proteins and healthy fats. Beans are highly recommended, as they offer a wonderful combination of high-quality carbohydrates, protein, and soluble fiber. It can not only stabilize blood-sugar levels, but also keep hunger in check. Besides, beans are low-priced and virtually fat-free.
Foods with high sodium content, cholesterol, and trans-fat can elevate your risk for heart disease and stroke. However, you don’t have to avoid all types of fats. Some are really good for your condition. Foods rich in monounsaturated and polyunsaturated fat can, in fact, help lower cholesterol levels. Nuts and avocado are also good sources of healthy fats.
High-Fiber and Starchy Food: Choose with Care
Various studies conducted on Type-2 diabetes show that whole grains and high-fiber foods may reduce the risk of diabetes dramatically. When we say whole grains and high-fiber, oatmeal is the first thing that comes to our mind. It is an exceptional source of soluble fiber. It also significantly slows down absorption of glucose from food and thus keeps sugar levels under control.
Starch is synonymous with potato chips and packaged snacks, but it is another type of food that gets converted into blood glucose. This powerful source of energy, fiber, and minerals is healthy for your body because it boosts nutrition and breaks down slowly into the blood stream, thus preventing spiking of sugar levels. Bread made of whole grains, pasta, tortillas, cereal, and crackers can be a part of your diet but avoid chips and packaged snacks.
Other healthy foods that are recommended for keeping diabetes under control include fish, non-fat yogurt, pumpkin seeds, spinach, almonds, and non-starchy vegetables like broccoli, mushrooms, and pepper.