According to the American Diabetes Association, there are about 23.6 million Americans suffering from Diabetes. Fortunately, medicine has advanced enough to a point that diabetes can be controlled through a healthy diet and drugs. If you are a diabetic, take heed of the following dietary suggestions.
- Stay away from sweets such as cakes, pastries, and candies. These foods contain lots of refined sugar which will cause your blood sugar levels to shoot up. However, you do not have to altogether give up such sweet treats. There are bakeshops that sell baked goods suited for the diabetic’s diet or you can bake you own. You can find many sugarless cake and cookie recipes online.
- Make fruits a daily habit. Though sugar is bad for you, your body still needs sugar as an energy resource. You can get sugar from fiber-rich natural fruits like pears, avocados, pomegranates, apples, apricots, blueberries, and kiwi fruit. The fiber in these fruits slows down the absorption of sugar in the body. Just be mindful not to eat large quantities of fruits.
- Stay away from high protein and low carbohydrate diets like the Atkins diet. Advocates of this diet argue that carbohydrates raises blood sugar. That is true but as mentioned above, your body needs sugar to get the energy it needs. What the proponents of this diet don’t tell you is the fact that high protein diets are high in fat. Fat is not good for diabetics because they are highly at risk for heart diseases, stroke, and vascular diseases.
- Stick with lean meat. Meat provides the body with the protein it needs so diabetics cannot totally shun them away. However, diabetics should stick to lean meat because it has more vitamins, minerals, and proteins than non-lean meat. Plus, they should make sure that the meat is trimmed of fat before it is cooked. Studies have shown that lean meant pre-trimmed of fat has less fat content than lean meat trimmed of fat after cooking.
- Eat lots of whole grain products. In a study published in the America Journal of Public Health, researchers found that whole grain foods can lower the risk of diabetes mellitus in women aged 38 to 64. The high fiber content of whole grain foods such as oats and cereals help prevent the easy absorption of sugar in the body. Diabetics are advised to incorporate whole grain foods into their daily diet.
- Load up on vegetables. Vegetables, both fresh and processed, contain lots of fiber that will help your body maintain its blood sugar within the recommended levels. For diabetics, dark green vegetables are good. Spinach and bitter gourd are two examples of vegetables that are recommended for diabetics.
Being a diabetic does not mean that you have to forego a lot of foods. If you learn how to prepare your meals yourself, you will find out that you can still enjoy the foods you used to enjoy before you found out you were diabetic. All it takes is a little creativeness and resourcefulness in cooking your meals.