With information overload regarding diabetes and diet for diabetes, it is very easy to get confused. But it has been observed that most of the information on diabetes and diabetes diet is inadequate to meet the requirement of a diabetic person who wants to reduce his or her weight and live a healthy and fulfilling life.
Diabetes Diet Plan – A Complete Guide
A pre-diabetic diet might be different than diabetic diet for a person who is trying to cope with existence of diabetes. Pre-diabatic and diabetic diets require specific plan which vary from individual to individual. Host of other factors are taken into consideration while designing a diabetic diet such as blood pressure of a person, blood sugar, weight etc. To help people and to prevent them from following a diet which does not meet their requirement, experts with the American Diabetes Association have formulated few basic recommendations and guidelines.
The association’s first recommendation is for persons who face problem in controlling their blood sugar and that is to avoid fad diets. These diets prevent people from reducing weight though initially there is sudden weight loss. This loss in weight is regained quickly and this kind of sudden change in weight is unhealthy. The American diabetes association guidelines on this lay stress on high fiber foods, whole grains and nutrient-rich foods. This is for people at pre-diabetic stage.
For diabetic persons, Association guidelines encourage carbohydrates from vegetables, fruits, legumes and whole grains along with low fat milk and fiber rich foods. Trans fats are to be avoided and cholesterol intakes should be reduced to less than 200 mg per day.
The American diabetes association recommends fish for diabetes due to presence of omega-3 fatty acids that are found in abundance in fish. This is recommended for blood sugar control. A typical diabetic diet can be divided into three portions. First portion which is half of the plate should consist of non-starch vegetables like lettuce, spinach, broccoli, peppers, green beans, carrots, tomatoes, cabbage, celery along with mushrooms etc. also, it is recommended that quantity of corn, potatoes, peas, yams be reduced.
Next one fourth of plate should consists of meat protein from eggs, beef, fish, chicken, cottage cheese, turkey, lamb etc. and the remaining one fourth of the plate should have bread, crackers, rice, potatoes, cereal, peas soup, yams, lentils etc. Besides choosing from these foods, the diet should contain sugar-free non-fat yoghurt or milk and one servicing of fruits like apple, berries, citrus fruit and guava.
Must Read: A Game changer for concentration
A diabetic diet is recommended because it helps in maintaining blood sugar level within targeted range by evenly distributing carbohydrate throughout the day. It also aids in lowering of carbohydrates intake such as starches, cholesterol, fat etc. The diet has more fiber, photochemical, antioxidants and high quality protein and these all are important part of good nutritional diet. This diet also aids in complete breakdown of starches and is a simple and easy method to promote weight loss without much effort with the end result being increase in insulin sensitivity.