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What Is A Healthy, Balanced Diet For Diabetes? Example Of Diet

What Is A Healthy, Balanced Diet For Diabetes? Example Of Diet

 

diet for diabetes


An Overview Of Diabetes

There are two types of diabetes; They are: Type I and Type II, both of which are chronic diseases that affect the body's ability to regulate the level of blood sugar known as glucose; It serves as energy for the cells of the body, and enters it through the hormone insulin, which helps to regulate the level of sugar in the blood.

It must be noted that hyperglycemia is a symptom of diabetes and the persistence of this symptom for long periods may lead to Serious problems occur in various body systems, especially nerves and blood vessels.

Diabetic Diet

The healthy and balanced diet of factors that may contribute to increasing the capacity to diabetes in patients with control, and reduces the risk of health complications that may be caused by the disease, as well as it may enhance the sense of health and vitality they have, and recall in what comes are some points to consider when writing a diabetes diet:

Diabetic Diet Planning

The following points explain how to plan a diabetic diet:

Carbohydrate account: is the expense of carbohydrates allowed to be consumed during the day of the factors that may contribute to the control of the blood sugar level in diabetic patients, and to find out the appropriate amount of the individual, the need to consult a doctor or dietitian, especially if the patient is taking insulin; As it guides him on how to calculate the appropriate amount of carbohydrates for each main meal or snack, and to know the appropriate dose of insulin to be consumed.

glycemic index: In fact, the way and speed of digestion of carbohydrates varies with different types and the glycemic index contributes to controlling this process. It calculates the speed of a particular type of carbohydrate in raising the level of sugar in the blood, for example; Foods with a high glycemic index increase the blood sugar level more than foods with a medium or low glycemic index, so a healthy diet for diabetics focuses on foods with a low or medium glycemic index.

Groups That Can Be Included In The Diet Of Diabetics

Here are some of the foods that can be added to the diet of diabetics:

Complex carbohydrates: Wheat bread, whole-wheat bread, whole-grain bread, sourdough bread, brown or wild rice, barley, quinoa, and oatmeal.

Proteins and legumes: such as beans, lentils, fish, skinless poultry, and eggs. Dairy and cheese: such as low-fat milk, low-fat yogurt, and low-fat cottage cheese.

Vegetables and fruits: as they are rich sources of fiber, vitamins, and minerals, it is worth noting that dried fruits have a high concentration of natural sugars; Which may cause a sudden rise in the blood sugar level in diabetics, in addition to that juice may raise blood sugar faster than a whole fruit, and its fiber content is less.

Healthy fats: Foods that contain monounsaturated fats and polyunsaturated fats may contribute to reducing the level of cholesterol in the blood, and foods rich in these types of fats; Avocados, nuts, canola oil, olive oil, and peanut oil, and it is worth noting that it is not recommended to consume them in abundance, because fats, in general, are rich in calories.

Example Of A One-Day Diet For A Diabetic

Eating many small-sized snacks at separate times can contribute to relieving the feeling of hunger, and reducing the total calorie consumption during the day at the same time, so meals can be divided into three main parts, separated by snacks, and times to eat should be determined. To be followed regularly, especially in cases where the level of sugar in the blood must be reduced, It is worth noting that there is no single good diet for all diabetics, due to the differences among people with genes and lifestyle, and a nutritionist can be consulted to write the system The appropriate diet for the patient based on the specific health goal of this system, the foods preferred by the patient, and his lifestyle, in the following, we mention examples of some forms of diet that can be followed:

An example of a 1200-calorie diet for one day


 

Suggested diet


The number of servings of the food alternative allowed

the meal

Two slices of toast, a cup of milk, a small tomato, two tablespoons of low-fat labneh or cheese, and a teaspoon of olive oil.

Two portions of carbohydrates, one portion of milk, one portion of vegetables, one portion of meat, and one portion of fats.


the breakfast


Fruit share apple


Fruit share apple


first snack

cup of vegetable salad or ½ cup of cooked vegetables, a small chicken thigh or chicken breast or 60 grams of fish, 2 teaspoons of vegetable oil for cooking, ½ cup of milk

2 portions of carbohydrates, 1 portion of vegetables, 2 portions of meat, 2 portions of fat, and 1/2 portion of milk

the lunch


an orange

Fruit share

The second snack

A slice of bread, ½ cup of salad, 30 grams of low-fat cheese or two egg whites, ½ cup of milk

One portion of carbohydrates, one half of the vegetables, one portion of meat, and one half of the milk

The Dinner

12 grapes

Fruit share


The third snack




An example of an 1800-calorie diet for a day


 

Suggested diet


the meal

Two slices of toast, 30 grams of low-fat cheese, ½ cup of milk, 1 tomato or cucumber, 1 teaspoon of olive oil



the breakfast


Fruit


first snack

A cup of rice, 2 teaspoons of vegetable oil, a cup of vegetable broth, a 10-gram piece of chicken, ½ cup of milk



the lunch


Two biscuits, and a quarter cup of milk with tea

The second snack

A small loaf of bread, ½ cup of fava beans or chickpeas, a cup of salad, ½ cup of yogurt, and 2 teaspoons of olive oil.

The Dinner

Fruit


The third snack



Diabetes Tips

 Here are some tips that may help diabetics improve and control their health:

Reduce or avoid foods that contain added sugars: Suddenly stopping sugar intake can be very difficult, but this step can be followed gradually by consuming more beneficial foods, such as consuming water, milk, tea, or coffee without sugar. Sugar, instead of consuming sugar-rich juices, energy drinks, or fruit juice.

Reading the food label: It is recommended to pay attention to the total carbohydrate content of the product, not just the sugars, and then evaluate the amount of all types of carbohydrates in it, whether they are sugars, added sugars, fiber, or complex carbohydrates, as the sugar-free product does not necessarily have Carbohydrates and the same applies to the fat-free product, which may also contain carbohydrates.

Reducing weight: In fact, the relationship between obesity and type 2 diabetes is a close relationship, but on the other hand, reducing weight, even by a small percentage, may contribute to enhancing insulin sensitivity in the body and thus reducing the risk of diabetes, according to the Queen’s National Health Service. According to the NHS, a 5% reduction in body weight with moderate-intensity exercise may reduce the risk of developing type 2 diabetes by more than 50%.






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