Diet tips for managing diabetes
Whether you’re trying to prevent or manage your diabetes, all forms of healthy nutrition are necessary. It is not necessary to purchase additional foods because they are generally similar for everyone.
However, you should focus your attention on the importance of snacking with fruits and vegetables in-between these larger meals. This will help to keep things healthy as well as sustainable.
Losing weight and eating healthier improves many aspects of your health. But losing weight can also have a lasting effect on your mood, energy, and sense of well-being. There are some improvements that can be seen within the first week or two after starting a new diet or exercise routine.
Diabetes and depression have many overlapping symptoms, making it difficult to determine which one of these conditions is the cause of the other. However, a new study by an international team of researchers has found that some people with diabetes are four times more likely to develop depression than those without diabetes.
There are many cases of type 2 diabetes that are preventable and in some instances can even be reversed. Although you may have developed the condition, it’s not too late to make a positive change. By eating healthier, going more physically active and losing weight, you can test your blood sugar levels regularly to adjust them accordingly.
Diabetes is a difficult condition to manage. It is not just a dieting and exercise problem, it is also not your fault. There are many ways for you to manage diabetes and eat well. However, even with good eating habits, it can be a struggle to keep up with diabetes in the long run.
The biggest risk for diabetes: belly fat
There are multiple risk factors associated with type 2 diabetes, but being overweight or obese is the most common. Those who carry weight around their waistline and hips have a significantly higher risk of this type of diabetes than those who carry their weight on their thighs and calves.
Excess belly fat is associated with health conditions like diabetes. People who are overweight and obese have an increased risk of Type 2 diabetes, as your stomach restricts the movement of food from your gut into your body.
An obese obese women with a waist measurement of 35 inches or more
An obese man with a waist measurement of 40 inches or more
Increasing your daily intake of fructose can make you gain weight, especially around your stomach.
Fructose, a type of sugar found in many processed foods, is how the body turns glucose into energy. In addition to being linked to weight gain, fructose may increase the risk of developing metabolic syndrome.
Studies show that cutting or drastically reducing sugar intake in your diet can lower your risk of diabetes and lead to a slimmer waistline
Planning a diabetes diet
Diabetes doesn’t have to be complicated and you don’t have to give up your favorite foods. The first step is to separate the myths from the facts about eating. This will help prevent or control diabetes.
There are some myths about diabetes and diet, but there are also facts.
Myth: Sugars are not healthy for our bodies. It can lead to serious health problems rather quickly. You should avoid sugar at all costs to stay healthy.
Fact: You can enjoy desserts as long as you control your sugar intake. Eating dessert while following a healthy plan is not always off limits, though.
Myth: Eliminating carbs from your diet is beneficial for health and wellness.
Fact: Carbohydrates are an important aspect of good nutrition, and you should focus on whole grain carbs instead of starchy carbs. These types of carbohydrates are high in fiber and digest slowly, causing your blood sugar levels to be more even.
Myth: Diabetic meals are typically customized to contain more protein and less carbohydrates or fat content.
Fact: It is possible to follow healthy eating practices whether or not you have diabetes. Types of foods that are expensive & diabetic-friendly typically offer benefits that are similar to those for people without the condition.
Myth: Your diet should consist largely of high-protein foods.
Fact: Our bodies need all three to function properly. Avoid overeating protein, especially animal protein, and focus on carbs & fats instead. Studies have shown that eating too much protein may cause insulin resistance in some people – a key factor in diabetes.
A diabetic diet is less about specific foods and revolves around a healthy overall dietary pattern rather than obsessing over food. You should try to eat more naturally unprocessed foods and avoid processed & convenience foods.
What is the glycemic index?
High glycemic index (GI) foods like white bread spike your blood sugar rapidly, while low GI foods like oatmeal take a lot of time to digest. There are also some notable drawbacks to having the GI as a measurement tool when managing blood sugar levels.
The scientific evidence the GI provides is unclear, but it is one of the biggest breakthroughs of all time.
Diners often have to refer to GI tables in order to make eating unnecessary complicated.
The use of the glycemic index in determining healthy food choices is not advised.
A diet focused primarily on fruit, vegetables, good fats, and whole grains can help you achieve a better physique through improved health and reduced risk of heart disease.
There is a link between the type of carbs you eat and blood sugar levels, so focus on whole grains, including brown rice and quinoa. You should also limit soda, candy, packaged meals and refined carbs like white bread, pasta & rice. Focus on high-fiber complex carbohydrates like oats, brown rice, and barley. Complex carbs release slowly into the bloodstream and don’t cause insulin spikes.
Find hidden sugar
Sugar is hidden in many packaged foods, fast food meals, and grocery store staples such as bread, cereals, canned goods, pasta sauce, margarine, instant mashed potatoes & frozen dinners. Not only can consuming so much sugar daily lead to inflammation and weight gain but it can also be harmful for your metabolism. The first step is to read the ingredients label of a packaged food item. It can take some sleuthing to make this happen.
Manufacturers provide the total amount of sugar on their labels so they don’t have to say how much added sugar there is. But they do need to distinguish between what was naturally in the food and what has been added.
Some sugars are listed in the ingredients but aren’t always easily recognizable. You should know what is in the ingredient list of your food or drink and make sure you avoid any added sugars that are not only unhealthful but also not very obvious.
Sugary foods often have little doses of sugar added throughout their menu. Often they put the added sugars in different places on the list, but each artificial sweetener has its own unique health risks. Thus it’s important to acknowledge all these different sweeteners as you look at sugar levels on food labels.
Different types of fats
There are different types of fats that provide different health benefits. Some healthy, while others have harmful effects. So it’s important to choose what type of fat you consume wisely.
Unhealthy (saturated) fats. There are some places where saturated fats you find in red meat, dairy, and tropical oils should be consumed in moderation.
The American Diabetes Association recommends that saturated fats can be consumed in moderation. This is because these fats have a low risk of harming the body. It also states that foods like grass-fed beef or wild-caught salmon are healthy options and should be eaten in moderation too.
Healthy (unsaturated) fats. Many people think of healthy food as mostly fruits, vegetables, and limited processed foods. While this may be true, they don’t realize that the omega-3 and monounsaturated fats are also vital for maintaining a healthy body. Nuts (which are rich in omega-3), olive oil (which is rich in monounsaturated fats), flaxseeds.
Regular exercise is a great way to manage your weight and improve health-related issues like diabetes. It’s a simple way to start, and if you don’t have time for 30 minutes of walking, try splitting it up into three 10-minute sessions. However, if you want to be more specific and target your workout to calories burned, you may want to try other activities like swimming, cycling or any moderate-intensity activity that has you working up a light sweat.
Please call Superior Compounding Pharmacy in Plymouth Michigan to speak with one of our licensed pharmacists today at 734-404-6065. We can help answer any medication questions that you may have.