10 tips for healthy eating with diabetes

 Choose the right foods to keep your diabetes in check. And try to cook at home instead of going out. It's easier to keep track of what you eat when you make your own meals.

 

Use these ideas as motivation when you're whipping something up in the kitchen. Keep these tips in mind when you dine out, too.

 

Here are the 10 tips for healthy eating with diabetes:

 

1. Choose Healthier Carbohydrates

All carbs affect blood glucose levels so it’s important to know which foods contain carbohydrates. Choose the healthier foods that contain carbs and be aware of your portion sizes.

Here are some healthy sources of carbohydrate:

·         whole grains like brown rice, buckwheat and whole oats

·         fruit

·         vegetables

·         pulses such as chickpeas, beans and lentils

·         dairy like unsweetened yoghurt and milk

 

2. Eat less salt

Eating lots of salt can increase your risk of high blood pressure, which in turn increases risk of heart diseases and stroke. And when you have diabetes, you’re already more at risk of all of these conditions.

 

3. Eat less Red and Processed Meat

If you’re cutting down on carbs, you might start to have bigger portions of meat to fill you up. But it’s not a good idea to do this with red and processed meat, like ham, bacon, sausages, beef and lamb. These all have links with heart problems and cancers.

Try swapping red and processed meat for these:

·         pulses such as beans and lentils

·         eggs

·         fish

·         poultry like chicken and turkey

·         unsalted nuts

 4. Eat more Fruit and Veg

We know eating fruit and veg is good for you. It’s always a good thing to aim to eat more at mealtimes and have them as snacks if you’re hungry. This can help you get the vitamins, minerals, and fiber your body needs every day to help keep you healthy.

5. Choose healthier fats

We all need fat in our diet because it gives us energy. But different types of fat affect our health in different ways.

Healthier fats are in foods like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil and sunflower oil. Some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems. 

These are mainly found in animal products and prepared food like:

·         red and processed meat

·         ghee

·         butter

·         lard

·         biscuits, cakes, pies, and pastries.

 

6. Leafy greens

Leafy green vegetables are extremely nutritious and low in calories.

They’re also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect blood sugar levels.

Spinach, kale, and other leafy greens are good sources of many vitamins and minerals, including vitamin C.

 

7. Apple cider vinegar and vinegar

Apple cider vinegar and plain vinegar have many health benefits.

Although it’s made from apples, the sugar in the fruit is fermented into acetic acid. The resulting product contains less than 1 gram of carbs per tablespoon.

 

8. Fiber-rich foods

Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include:

·         Vegetables

·         Fruits

·         Nuts

·         Legumes, such as beans and peas

·         Whole grains

 

 

9. Keep moving:

When you get diagnosed with diabetes, it doesn’t necessarily mean that you have to lead a sedentary lifestyle. Making exercise part of your regular routine helps you reach and maintain a healthy weight. By exercise, you can also cut stress and also help control blood pressure and cholesterol.

 

10. Get enough sleep:

If one is sleep-deprived, then there is a tendency to eat more which can make one put on weight. This can further lead to several other health problems. People who have diabetes and who get enough sleep will have much healthier eating habits and also it helps in improving blood sugar levels.