Posted on June 4, 2008 in Latest News
Eating right will set all your problems right, especially if you are a diabetic. You just have to reach four cornerstones of diabetic diet – healthy foods in moderate portions at regular times along with your medicines.
I often see diabetics wondering what to eat and what to omit. What most of them find difficult is to make a complete change in their personal dietary habits while their family has a completely different one. They complain of feeling singled out of their normal life because of a change in their dietary habits.
This is a common mistakes all diabetics commit when they are first diagnosed of diabetes. They all bring drastic changes in their diet which they are not able to keep up for long. You don’t really have to switch to boiled vegetables and fruits if you are diabetic. You should have a balanced diet and to have a balanced diet, you need to know what it consists of.
- Healthy Carbohydrates – About half of your diet should consist of carbohydrates. Carbohydrates are primarily two types – Sugars (Simple Carbohydrates) and Starches (Complex Carbohydrates). Simple Carbohydrates are broken down quickly and released into the blood stream immediately causing a sudden change in your blood sugar levels. While the Complex Carbohydrates are much difficult to break down so the body spends a lot of time and effort to digest it and they are released in your blood stream very slowly. They are your energy suppliers for the day. So the trick is to focus on good carbs found in fruits, wholegrain rice, whole meal bread, porridge oats, and whole-wheat pasta.
- Fiber Rich Foods - Fiber is that part of your food your body cant digest or absorb. It is of two kinds – Soluble and Insoluble. Soluble fiber dissolves in water to form a gel like material. It can lower cholesterol and blood sugar levels. Insoluble fiber helps in good movement of material through your digestive system. Wheat bran, oats, whole wheat flour, nuts and many vegetables are a good source of fiber.
- Saturated and Trans Fats – Saturated fats should form only 7% of your daily calories. You should avoid using solid fats like butter, margarine and shortening. Instead switch to healthy monounsaturated fats like Olive Oil or Canola Oil. Polyunsaturated fats found in nuts and seeds also help in lowing blood cholesterol. But remember to use fats sparingly. Diet high in fats can increase your risk of heart disease by clogging your arteries.
- Cholesterol – Many diabetics who do not watch their diet have problems with cholesterol which eventually leads to heart diseases. You should consume no more than 200mg of cholesterol everyday. Certain foods are rich in cholesterol such as red meat, organ meats, egg yolks, whole milk products etc. To eat these foods in moderate portions is the key.
- Fish – Fish is very good for diabetics and it should be an essential part of diabetic diet. Fish is low in total fat and cholesterol unlike red meat. It is also rich in omega 3 fatty acids that are good for heart health. Try to have fish twice a week.
- Fruits – No dessert in the world tastes as good as fresh fruits. Incorporate fruits in your diet to satiate your sweet tooth. Fruits are a good source of many essential vitamins.
Remember, a healthy balanced diet will prevent you from most of the health problems. Eat healthy, live longer.
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