Diabetes occurs when your blood glucose levels are higher than normal The body produces a hormone called insulin that keeps blood sugar within a healthy range after meals In people with diabetes, the body doesn’t produce enough insulin to function properly Without insulin, your body can’t use glucose for fuel properly and therefore the blood sugar level increases In healthy people, blood glucose levels are regulated by the hormone insulin and has nothing to do with the food they eat But diabetics need to exercise more control over what they eat and how much they eat Importantly the nutritional needs for a diabetic are no different from those of a non-diabetic that’s why categorizing foods into good and bad is based on a faulty thinking and is completely wrong It’d be wrong to regard rice, eggs, milk and fruit as bad and regard chicken, fish and legumes as good People with diabetes should get 50% of their energy by consuming starchy foods And there is no reason to avoid eating bread, rice or pasta It is also wrong to avoid eating fruits What matters is how we build a diet plan which is based on a person’s weight, activity and blood sugar level Desginging a diet plan would be different for each person There are three important principles to be considered when dividing diabetic First, they need to make sure they eat five or six meals a day For example, you shouldn’t skip breakfast Some patients, depending on their condition,
need to have a meal late at night The second principle is that they should institute a regular eating pattern that is, they should not eat too little in one meal
and eat too much in another or, for example, they shouldn’t overeat for a few days while traveling and then undereat for a few days The third principle is that they should control their weight
that helps to regulate their blood sugar level A healthy diet can significantly reduce complications of diabetes Of course, it is not possible to recommend one specific diet for all diabetics but Following a proper diet plan will allow you know what to eat and how much Most people with diabetes can eat the same foods other members of their family eat but they just need some meal plan 40 to 60 percent of a healthy diet
shoud come from carbs or sugars twenty percent from protein and less than 30 percent from fat and less than 10 percent from saturated fats If you can keep track of how much you eat
you’ll be able to eat a variety of foods and keep your blood sugar at a normal level You may have heard that people with diabetes should avoid starchy foods but keep in mind that you should never follow such advice Eating starchy foods is essential for everyone’s health Starchy foods include breads, cereals, legumes, pastries or starchy vegetables starchy foods should be eaten with every meal Eating starchy foods provide energy, vitamines minerals and fiber Whole grains are healthier than refined grains Because they provide the body with minerals, vitamins, and fiber Fiber in plant foods, which is an indigestible carb
helps keep the digestive tract work smoothly What is the best way to buy, cook and eat starchy foods? Try to buy whole grain breads like Sangak bread and barley bread
You want to eat fatty fried starchy foods such as corn chips, potato chips sweets, biscuits and the like less frequently You want to buy low-fat or skim yogurt and milk Use mustard with lemon juice instead of mayonnaise When making a food choice, remember to consider low-fat or fat-free products Use vegetable oils like corn oil or sunflower oil instead of butter, animal fats or margarine
Try to avoid sweets, chocolate, jelly, candy and any foods made from simple carbs as much as possible Eating vegetables is good for everyone Try to eat raw and cooked vegetables every day
Vegetables are important sources of vitamins, minerals and fiber Of course, the energy produced from consuming vegetables is very low Try to eat fat-free or low-fat vegetables, raw or cooked
You can also cook vegetables without oil Try to use a low-fat or fat-free salad dressing for vegetable salads Be sure to use onion and garlic in your meals You want to add verjuice or lemon juice to salads
When cooking vegetables, add a piece of meat or chicken to them it’s best to keep cooking time to a minimum and make sure you steam the vegetables rather than boiling If you usually eat vegetables cooked
use liquid oils such as olive, corn or sunflower You want to avoid adding butter or margarine to cooked vegetables If you need salad dressing you can mix low-fat yogurt with lemon juice to make the dressing You may avoid store-bought desserts that are high in fat and sugar Eating fruit is a must for everyone Fruits are a good source of energy, vitamins, such as A and C minerals and fiber and provides energy to the body What’s the right way to eat fruits?
