Healthy eating tips for diabetes control
If you have Type 2 diabetes or are at risk for developing it, adopting a few healthy eating tips for diabetes can effect a major improvement in your health and well-being. Diet plays an enormous role in managing diabetes. Making some small changes in what you consume and how you eat can make a big difference in how well your diabetes is controlled. If you don’t have diabetes, making these diet changes can improve your health and delay or even prevent you from developing Type 2 diabetes in the future. Once you experience the difference these eating tips for diabetes can make in keeping your glucose levels under control, you’ll be glad you made the effort.
Choose healthy portion sizes
Eating well with diabetes is all about balance. It is not enough to simply select the right foods; you also need to eat them in the right proportions. Here’s a quick trick that will help you choose the right portion sizes without having to measure food: Choose a small plate. Fill one quarter with lean protein, such as fish, tofu, or skinless chicken. Fill another quarter with a whole grain side dish, such as brown rice or whole-grain bread. Fill the last half with raw or steamed vegetables. Controlling your portion sizes can also help you manage your weight and blood glucose levels.
Select complex, fiber-rich carbs
The types of carbohydrates you eat have a major impact on your blood sugar. Eating starchy, processed carbs like those found in white bread and pasta can cause your blood sugar to spike and crash. Whole grain foods are high in fiber so they are digested slowly, keeping blood glucose levels steady. Switch to whole grain breads and breakfast cereals, substitute whole grain brown rice for white rice or pasta.
Avoid foods that are high in saturated fats
Avoiding saturated fats is a good idea for anyone with diagnosed with diabetes, because you are at an additional risk for heart and artery disease. The extra weight that you can gain from eating foods that are high in saturated fat can also make your diabetes harder to manage. Choose baked, broiled, grilled, or stewed meats and fish instead of fried, use nonfat or low-fat condiments such as salad dressings and mayonnaise. Swapping out unhealthy snacks like potato chips for tasty nuts and sunflower seeds is a delicious way to add heart-healthy fats into your diet.
Eat on a regular schedule
Eating small regular meals is one of the most important tips for diabetes control. Skipping meals then loading up with a large amount of food can cause your blood sugar levels to drop to dangerously low levels before spiking high. This eating habit can also increase insulin resistance. Whether you take insulin or manage your diabetes through diet and exercise, maintaining consistent meal times and caloric intakes will help keep your blood sugar at a steady, healthy level.
Find healthy substitutes
The key to sticking to a diabetes-friendly diet is making sure you don’t feel deprived or punished, which can lead you to cheat. Instead of just cutting out favorite foods that are bad for you, substitute tasty healthy alternatives. Some of our favorites include spaghetti squash as a flavorful alternative to the starchy pastas that cause your blood sugar to spike, and sugar-free, fat-free frozen yogurt with fresh berries as a sweet substitute for sugar-laden ice cream. You can easily find diabetic food recipes online that are full of helpful suggestions on substitutions your family will love.
Managing diabetes is much easier once you adopt eating habits that maintain your glucose levels on a steady level. You can find tons of diabetic-friendly recipes, snack suggestions, and lifestyle tips for managing diabetes on www.BetterHealthKare.com that will help you enjoy a healthier future.