Diabetes Diet

Diabetic Diet

Healthy nutrition and physical activity are important components of a healthy lifestyle when you have diabetes, as they help maintain your blood sugar level within the target range.

In order to control the level of sugar in the blood, it is necessary to balance what the patient eats and drinks, his physical activity, and diabetes medications if the patient takes them. The diabetes diet is defined as eating the healthiest foods in moderate quantities, and sticking to regular eating times.

A diabetes diet is a healthy eating plan that is rich in nutrients, low in fat and calories, and the main nutrients of a diabetes diet include vegetables, fruits, and whole grains. A diabetes diet is the best diet for almost everyone.

The Goal Of The Diabetic Diet

When a person suffers from diabetes or from the onset of diabetes, the doctor can recommend a referral to a dietitian; To develop a healthy eating plan that helps control the level of sugar in the blood, control weight, and control the risk factors that may lead to heart disease, high blood pressure, and high blood fats.

When you overeat calories and fat, the level of glucose or sugar in the blood rises, and the inability to control the level of glucose in the blood may lead to serious health problems, such as hyperglycemia, and serious complications, such as nerve damage, kidneys, and heart, so it can A diabetes diet can help keep blood glucose levels within a safe range by choosing healthy foods and monitoring eating habits.

Weight loss can help most people with type 2 diabetes to facilitate control of the level of sugar in the blood, and it also provides them with many other health benefits, and the diabetes diet helps to lose weight in an orderly, nutritious and healthy way.

Foods Which Are Recommended In The Diabetes Diet

The diabetes diet is based on eating three meals a day at specific and regulated times; Because this habit improves the body's use of the insulin it produces, and improves the absorption of the drug, and can help the dietitian to develop a diet that suits the patient's health goals, desires, and lifestyle. Among the foods that a dietician usually recommends to diabetics are the following:

Healthy carbohydrates: During the digestion process, sugars (simple carbohydrates) and starches (complex carbohydrates) are broken down to form blood glucose, so you should focus on eating useful carbohydrates, such as: fruits, vegetables, whole grains, and legumes, such as: beans, peas, Lentils, low-fat dairy products, and harmful carbohydrates found in foods and drinks added to fat, sodium and sugar should be avoided.

Fiber: Dietary fiber includes the parts of plant foods that the body cannot absorb, and fiber regulates the way the body digests food, and helps control blood sugar levels, and foods rich in fiber include vegetables, fruits, nuts, legumes, whole wheat flour, and bran. Wheat.

Fish: Eating fish twice a week contributes to maintaining a healthy heart, and fish is a good alternative to red meat rich in fat. Tuna, sardines, and bluefish are rich in omega-3 fatty acids that promote heart health, by reducing certain fats in the blood called triglycerides, and you should avoid eating fried fish, and fish that contain high levels of mercury, such as: Telfish, swordfish, and mackerel.

Good fats: Foods that contain monounsaturated fats can help lower cholesterol levels. Foods rich in good fats include avocados, almonds, hazelnuts, walnuts, olives, olive oil, and peanuts, but they should not be consumed in excess. Because all fats are rich in calories.

Foods To Avoid With Diabetes

Diabetes increases the risk of heart disease and stroke; Because it accelerates the development of blockage and hardening of the arteries, and the consumption of the following foods and drinks raises the level of sugar in the blood, and reflects the goal of adhering to a healthy diet:

  • Sugar-sweetened beverages.
  • Processed fats added to foods.
  • White bread, pasta, and rice.
  • Yogurt has added fruit flavors.
  • Sweetened breakfast cereal.
  • Flavored coffee drinks.
  • Honey, maple syrup.
  • dried fruit Packed snacks.
  • Fruit juice.

Diabetic Diet Plan(Menu Model)

When preparing meals, diabetics must take into account their body size and activity level, and the following example of meals is identical and ideal for the needs of anyone who needs 1200 to 1600 calories per day, and this list is as follows:

Breakfast: It includes one medium-sized slice of whole-wheat bread, two tablespoons of jam, half a cup of breakfast cereal, one cup of low-fat milk, a piece of any fruit, and coffee.

lunch: It includes a medium-sized piece of bread with cheese, vegetables, a medium-sized apple, with two tablespoons of peanut butter, and water.

Dinner: Salmon, one and a half tablespoons of vegetable oil, one roasted sweet potato, half a cup of carrots, a side dish of salad containing one and a half cups of spinach, half a tomato, a quarter cup of chopped green pepper, and two tablespoons of olive oil, and a teaspoon and a half of red vinegar, next to it is unsweetened iced tea.

Snack: It includes two and a half cups of popcorn, or an orange with half a cup of low-fat white cheese.

What is a healthy, balanced diet for diabetes?