Diabetes is one of the most dangerous diseases. Unfortunately, there are many people who have this disease especially when they are old. Diabetes can be caused by different factors. One of them is obese. If you also have diabetes, you have to follow diet. In this case, the best diet you follow is diabetic diet. It is a diet for those who have diabetes or those who want to prevent diabetes. There are many people who have diabetes and they follow this diet. Therefore, we will discuss it more.
What Is Diabetic Diet?
Firstly, we have to know the definition about this diet in more detailed explanation. Simply, it means a diet purposed to those who suffer diabetes where it requires them to eat healthier foods. The foods should be rich in vitamins, minerals and other good nutrients. Besides that, you should also make sure that the foods you eat are low fat & calories. The most recommended foods are whole grains, vegetables and fruits. Anyway, this diet can be followed by anyone to keep away from diabetes.
Recommended Foods for Diabetic Diet
What are the recommended foods to follow this diet? I will share some of them. The first is healthy carbohydrate. In this food idea, you can focus on low fat dairy products, whole grains, vegetables, fruits and legumes such as lentils, peas, and beans. Besides, you cannot add sugar too much onto your foods. The second food is fiber rich meals or foods. There are many foods that contain dietary fiber such as wheat bran, whole wheat flour, legumes, nuts, fruits and vegetables. Fiber is very good for those who have diabetes disease.
It will also be recommended for you who want to follow this diabetic diet to eat heart healthy fish. I suggest you to eat this for twice a week or more. It can be a good alternative for high fat meat. For example, it becomes a good idea to eat cod. Besides, tuna is also recommended so much. Then, halibut can also be considered because they have less fat cholesterol and saturated fat than meats. Other kinds of fish like bluefish, sardines, tuna, mackerel, and salmon are also recommended because they contain high omega 3 fatty acids that will be good for heart and also blood. Lastly, good fats are also recommended such as peanut oils, olive oil, canola oil, olive oil, walnut oil, pecan oil, almond oil, and avocado oil.
Avoided Foods for Diabetic Diet
After knowing the recommended foods to eat, now you need to know the foods that should be avoided during this diet. Firstly, you have to know that you cannot eat saturated fats. The examples of foods with saturated fats are animal protein and high fat dairy product such as bacon, sausage hot dog and beef. Saturated fat is actually allowed as long as it is not more than 7 percents. Secondly, you also need to avoid Trans fat. It can be found commonly in processed snack, stick margarines, shortening margarines, and baked foods.
Then, you also have to avoid foods that contain high cholesterol. If you follow this diabetic diet, you cannot eat egg yolks and liver because they belong to the greatest sources of cholesterol. Other organ meats are should also be avoided because they also contain high cholesterol. You can eat cholesterol but should be less than 200 milligrams per day. Lastly, you must avoid sodium where the maximum sodium consumed per day is 2,300 milligrams.
Sweets for Diabetic Diet
If you have diabetes, it does not mean that you cannot eat sugar or sweets at all. However, you have to be smart when you go with sweets. You have to reduce craving for sweet by reducing the sugar in your diet slowly. Besides, it is also good to add healthy fat to the dessert. Then, you may also eat sweet combined with a meal. It is much better than you eat sweets as a snack only. In addition, you should be careful with sweetened drinks.
Fats for Diabetic Diet
You are also still allowed to eat fats even though you have diabetes. However, you have to be careful. You have to know that unhealthy fats become the most damaging fat. So, you have to avoid this kind of fat such as fried food, packaged snacks, baked foods, etc. However, you can eat healthy fats where it becomes the safest and most recommended fats such as avocados, nuts, and olive oil. In fact, they contain omega 3 fatty acids where this property can treat inflammation and good for heart & brain. Then, there is also saturated fat. This fat is allowed for a diabetic diet but you have to limit it.
Alcohol for Diabetic Diet
In case of alcohol, it depends on your condition. So, it will be better to ask your doctor whether your condition allows you to consume alcohol or not. However, you have to make sure that you have to limit it. The better choice is to avoid alcohol and replace it with the healthier drinks. In fact, alcohol can cause so many diseases that are difficult to treat.
Exercises for Diabetic Diet
Even though you control your foods well, you can also optimize this diet by doing some exercises. Exercising can help you lower the weight and also improve insulin sensitivity. You should not do heard exercises. Just choose the easy exercises whether at home or at a gym. For example, you can walk every morning at least a half hour. You can also consider other exciting exercises such as swimming, jogging, cycling, etc. This will be good to reduce weight and useful for diabetes.
That is all diabetic diet. This diet may help you to control diabetes but it depends on your condition so that it can treat diabetes or not. Mostly, this is great for those who have diabetes type 2. If you follow this diet rightly, I am sure that you can keep away from diabetes. Hopefully this will be useful.
Description: Diabetic diet is a kind of diet that is purposed for those who have diabetes. You must know what foods to eat and avoid.