Diabetes is divided into two groups. With diabetes type 1, the body doesn’t produce the insulin needed to convert sugar and starch to energy, while Type 2 diabetes does not use a good insulin-like body. With healthy eating, positive results can be achieved in the fight against this disease.
What you eat and when are your meals can affect your blood sugar levels. These nutrition tips, apart from the advice of a doctor, can help keep blood sugar levels under control.
Introduce One by One Change
“When you spend your whole life in creating eating habits, you can not change them overnight,” says Di Sandkwist of the Academy of Nutrition and Dietetics. Instead, Sendkwist proposes to start with a single change.
Do not skip meals. In order to have control over blood glucose levels, make sure your spacing between two meals is four to six hours. Lunch during the same period, every day, also helps to control blood sugar levels.
Distribute the carbohydrate intake all the way throughout the day. If you have diabetes, skipping a meal is not a good idea. This is right even if you are preparing to go to a party or an event. Do not skip meals to “save” yourself for later. When you arrive at a party, try to eat the same amount of carbohydrates as usual. It’s nice to worship yourself, just do not overdo it.
Carbohydrates: reduce the size of the portion. There is no need to completely eliminate carbohydrates such as bread, pasta, potatoes, and rice. Pay attention to how much you eat. To keep your energy level stable, you probably only need to eat a little less. Instead of the standard size of the portion, try reducing it to two thirds. Do it at every meal and snack.
Balance what you serve on a plate. Counting carbohydrates and calories or calculating the glycemic index of the food can be very complicated! Here’s a simple tip that can help you start to get better. The “plate method” helps you to enter the appropriate combinations and amounts of food from different groups – carbohydrates, proteins and healthy fats. Introducing the proper mix can help control blood pressure and energy levels.
Food and Groceries That Help Control Diabetes
In this fight, the following foods are exceptionally distinguished- the primary goal is to keep blood sugar levels well-controlled. It is essential to eat meals that help limit diabetes complications like heart disease.
Blueberries. By entering the daily dose of bioactive ingredients with blueberries, we stimulate the sensitivity of insulin in the body, and thus we can reduce the risk of developing diabetes.
Cinnamon. Many types of research have confirmed that cinnamon helps in the struggle against diabetes. Add cinnamon to dishes, take it with honey, or cook tea. By its regular use, it will improve insulin performance and reduce the level of sugar.
Olive oil. Just like avocados, olive oil is rich in monounsaturated fats that help in the proper functioning of insulin.
Eggs. It is advised that persons who have diabetes problems include this food in their menu. Two yellowheads or four to six whites are recommended weekly doses. Eggs cause a sense of satiety and thus control the work of insulin.
Apple vinegar. It has been proven to reduce blood sugar levels. Besides, it gives a sense of satiety and helps in the loss of excess pounds.
Fatty fish. One of the healthiest nutrition on the planet such as salmon, sardines, herring is wonderful sources of the omega-3 fatty acids DHA and EPA. By taking enough of these is especially valuable for diabetics, who have an increased risk of heart disease and stroke.
Chia seeds. It contains high amounts of fiber which are low in digestible carbs and may decrease blood pressure and inflammation. Chia seeds can actually reduce your blood sugar, but more may help you achieve a healthy weight because fiber reduces hunger and makes you feel full.
Greek yogurt. An excellent dairy choice for diabetics which improve blood sugar control and reduce heart disease risk due to the probiotics it contains. Greek yogurt contains only 6 to 8 grams of carbs per serving and a higher percent of proteins.
Leafy greens. These vegetables are incredibly nutritious and low in calories which raise your blood sugar levels. Spinach, kale and other leafy greens are perfect sources of various vitamins and minerals, including vitamin C.
Nuts. Delicious and nutritious, all types of nuts contain fiber and are low in digestible carbs. Researches have shown that regular consumption may reduce inflammation and lower blood sugar.