A healthy diet consists of a range of foods from different groups
The role of nutrition and diet plays a large part in preventing, managing or even slowing the rate of complications associated with diabetes.
Today is World Diabetes Day so we take a look at how you can manage your condition.
Known as medical nutrition therapy (MNT), a diabetes diet involves eating a variety of foods high in nutritional value in moderation, while sticking to regular mealtimes.
Despite common beliefs a diabetes diet need not be a restrictive diet. It is merely a diet that is nutritiously rich, non-calorific and low in saturated fats. As weight loss is fundamentally associated with successfully managing diabetes, a MNT diet provides a diet plan that is both safe and effective.
To manage your diabetes effectively it is recommended that you speak to a qualified dietician, who can put together a diet specifically suited to you.
Dr Bram Brons is an independent GP and a member of the medical team at HealthExpress –www.healthexpress.co.uk – here he explores the significance of healthy eating for people suffering with diabetes.
To manage or prevent diabetes, it is generally advised that you:
Eat three meals a day
Eating breakfast, lunch and dinner will help to control your blood sugar levels. Studies have also showed that eating three proper meals will prevent you from feeling snacking, and help you control your weight.
Include carbohydrates in your diet
Including healthy carbohydrates (starchy) foods such as pasta, cereals, bread, potatoes, yam, chapatis, and rice can help to control your blood glucose levels. The National Diabetes Information Clearinghouse recommends at least one serving of starch at every meal. Carbohydrates that have a lower glycaemic index and are absorbed more slowly will not affect your blood sugar levels as much. Regarded as healthier choices are the high fibre variety which include whole grain versions of bread, porridge oats, yam, sweet potato, new potatoes, crackers, natural all Bran muesli cereals and tortillas. These foods will also help the digestive system and prevent constipation problems from arising.
Eat foods rich in fibre
A diet that includes five portions of fruit and vegetables is recommended in order to supplement your body with the necessary vitamins, minerals and fibre. Other foods like beans, peas, lentils, wheat bran, and nuts can also control your blood fats. Not only can a diet high in fibre help to control blood sugar levels, it can also decrease the risk of heart disease.
Eat at least two portions of oily fish a week
Oily fish such as mackerel, salmon, sardines and pilchards are rich in omega 3, which helps to protect the heart by lowering the triglycerides (blood fats).
Reduce your sugar intake
The words ‘diet’ and ‘reduce sugar’ normally strike fear in the hearts of diabetes patients. However the truth is even in a low fat, diabetes diet can still be used in some foods as part of a healthy diet. Opting for sugar free alternatives in favour of the surgery versions can reduce your sugar consumption significantly.
Cut down on your fat intake
A diet high in saturated and trans fats, or high in cholesterol can increase your risk of heart disease and stroke by causing the arteries to harden and clog. Foods that are high in dairy and animal proteins can include red meat. Processed snacks like biscuits, cakes, shellfish, full fat milk, and margarine should be avoided in a healthy diet.
Cut your salt intake
You should aim for less than 2,300mg of salt a day. Too much salt can raise your blood pressure. High blood pressure can lead to heart disease and stroke. Processed ready meals usually contain high levels of salt and are therefore best avoided.
Being diagnosed with diabetes doesn’t mean that you cannot enjoy a wide variety of foods, but simply that the foods you do enjoy can be done so as part of a well balanced diet. Vital for diabetes care, nutrition combined with regular medical checks and diabetes medication, can play a large part in successfully managing your diabetes.
Tagged in Diabetes Healthy eating Healthy Diet Plan