Diabetes is a serious health problem that has engulfed our nation for decades now. It is a chronic condition that causes blood glucose levels to rise too high. People with diabetes often need to manage their diet carefully. There are different types of diabetes, and no two people with diabetes are the same for anyone. Although there is no one-size-fits-all diet or diabetes lifestyle for everyone to follow, there are some tried and true tips that can help improve your life.
The more we know about health and diabetes, the more we understand that the symptoms and health problems of both type 1 and type 2 disease can be controlled. These healthy eating tips are general and can help you control your blood glucose (sugar), blood pressure and cholesterol levels. They can also help you control your weight and reduce your risk of diabetes complications, such as heart problems and strokes, and other health conditions, including certain types of cancers.
1. Eat more non-starchy vegetables
Incorporating more non-starchy vegetables like broccoli, cauliflower, arugula, artichoke hearts, cucumbers, eggplant, carrots, raw or cooked vegetables, and salads is great for people with diabetes. This is due to their low glycemic index from high water and fiber content and little or no starch. The lack of starch will ensure that your blood sugar does not rise. Whether you eat this vegetable throughout the day or overeat on it, you really can’t go wrong.
2. Avoid added sugars
It is important to carefully monitor your carbohydrate and sugar intake when managing diabetes. Added sugar can have a potential effect on blood sugar levels. The amount of carbohydrates and sugar a person with diabetes can have depends on a variety of factors, including activity levels, healthy weight goals, and whether they are trying to lower their blood sugar levels. Simple sugars tend to raise blood glucose levels faster and higher than complex carbohydrates, Medical News Today says. Instead, choose foods like whole wheat, oatmeal, cereal, and bread with no added sugars or very low in added sugar. However, despite all this, incorporating some occasional sweets into a healthy diet can still be a good thing.
3. Choose whole foods instead of highly processed foods
Source: LIVEKINDLY / Youtube
By choosing a diet based primarily on whole, plant-based foods, you reduce or avoid processed foods entirely. Rich in hydrogenated oils and full of sugar, these prepackaged items have been linked to an increased risk of diabetes. Focus more on adding vegetables, fruits, whole grains, legumes, seeds and nuts to your diet and removing or reducing the amount of added sugars, white flour and processed oils you consume.
4. Reduce your salt intake
Eating too much salt can increase your risk of developing high blood pressure, which can eventually lead to an increased risk of heart disease. When you have diabetes, you are also more likely to develop other life-threatening conditions such as stroke. Try to limit prepackaged foods, and remember to check food labels and choose those with less salt. Cooking homemade meals will help you monitor how much salt you add to your meals.
5. Be physically active
Physical activity can help you manage diabetes and reduce the risk of heart disease. This is because it increases the amount of glucose used by your muscles and helps your body use insulin more efficiently. Try to get at least 150 minutes of moderate-intensity activity per week. This is any activity that raises your heart rate and makes you breathe faster and feel warm. You should still be able to talk and breathe a little.
6. Less stress
We know that too much stress is unhealthy, as it affects your blood pressure, mental health, weight, and blood sugar. When you have diabetes, it is important to manage the amount of stress in your life. Experiment and identify the different sources of stress in your life and take steps to reduce or eliminate them. You may also want to consider learning different skills and techniques for managing stress when it is unavoidable. Try focused breathing exercises, such as meditation, or take a moment to close your eyes and calm your thoughts.
For more animal, earth, life, plant food, health and recipes posted daily, subscribe to One Planet Newsletter! Finally, public funding gives us more opportunity to continue providing you with high-quality content. Please take into consideration support us By donating!