What does good food mean to you?
If you have type 1 diabetes, carb counts are very important to keep your blood glucose levels strong. This is where you measure how many carbs you have in your diet and compare them with how much insulin you need.
If you have type 2 and are overweight, finding a way to lose weight is important as it greatly improves the management of diabetes. This is because it can help lower your blood sugar and reduce the risk of other problems. There are various ways to do this, such as a low-carb, Mediterranean, or low-calorie diet. Weight loss will be followed by fatigue and constant tiredness.
Whether you have type 1 diabetes or type 2, you may need to lose weight, gain or maintain your current weight but it is important that you choose a healthy diet while doing this.
Body sizes are important to consider if you have type 1 or type 2. It makes calculating the facts of a healthy diet when calculating carb or managing your weight much easier. Remember, parts sizes are different for everyone, so what works for someone else may not work for you.
If you are feeling overwhelmed by your feelings about diet and diabetes, we have many tips to help you.
10 Tips are here:
1. Choose healthy carbohydrates
All carbs affect blood sugar levels so it is important to know which foods contain carbohydrates. Choose healthy foods that contain carbs and know the sizes of your parts.
Here are some healthy sources of carbohydrates:
whole grains such as brown rice, buckwheat and whole oats
fruits
vegetables
pulses such as chicken, beans and lentils
milk as sugar-free yoghurt and milk.
At the same time, it is also important to limit low-fiber foods such as white bread, white rice and processed grains. You can check food labels when looking for high-fiber foods if you are unsure.
2. Eat less salt
Eating too much salt can increase your risk of high blood pressure, which in turn increases your risk of heart disease and stroke. And when you have diabetes, you are already at high risk for all of these conditions.
Try to limit yourself to 6g (one teaspoon) of salt per day. Most cooked foods are already salty so remember to check food labels and choose low-salt ones. Cooking from the beginning will help you keep track of how much salt you eat. You can also find art and change the salt of various herbs and spices to add that extra flavor.
3. Eat raw raw meat
When you cut carbs, you can start to have larger pieces of meat to fill you up. But it is not a good idea to do this with red and processed meat, such as ham, bacon, sausages, beef and lamb. All of this has to do with heart problems and cancer.
Try exchanging red and processed meat for:
pulses like beans and lentils
eggs
fish
chickens like chicken and turkey
peanut-free nuts
Beans, peas and lentils are also very high in fiber and do not significantly affect your blood glucose levels - making it a good substitute for used meat and red meat and keeping you full. Most of us know that fish is good for us, but oily fish like salmon and mackerel are much better. These are rich in a substance called omega-3 fats, which help protect your heart. Try and aim to eat two portions of fatty fish a week.
4. Eat more fruits and vegetables
We know that eating fruits and vegetables is good for you. It is always a good idea to aim for more food at meal times and have snacks when you are hungry. This can help you get the vitamins, minerals and fiber your body needs every day to help you stay healthy.
You may be wondering about the fruit and if you should avoid it because it has sugar? The answer is no. The whole fruit is good for everyone and if you have diabetes, it is not the same. Fruits contain sugar, but not natural sugar. This is in contrast to the extra sugar (also known as free sugar) in things like chocolates, biscuits and cakes.
Products like fruit drinks are also counted as added sugar, so go get full fruit instead. These can be fresh, frozen, frozen or canned (with juice, not in syrup). And it’s best to eat it all day instead of one large portion at a time.
5. Choose healthy fats
We all need fat in our diet because it gives us energy. But different types of fats affect our health in different ways.
Healthy fats in foods such as nutritious nuts, seeds, avocados, oily fish, olive oil, cooked oil and sunflower. Some saturated fats can increase the amount of cholesterol in your blood, increasing the risk of heart problems. These are mainly found in animal products and processed foods such as:
red meat and used
ghee
butter
The decision
biscuits, cakes, pies and cakes.
It is still a good idea to reduce fuel consumption in general, so try installing a grill, smoke or baking dish instead.
6. Reduce sugar
We know cutting down on sugar can be difficult at first, so a small change in function is a good start when trying to reduce excess sugar. Exchanging sugary drinks, energy drinks and fruit drinks with water, melted milk, or tea and coffee without sugar can be a good start.
You can always try low-calorie or zero-calorie sweeteners (also known as artificial sweeteners) to help you lose weight. Cutting out these extra sugars can help you control your blood glucose levels and help you keep your weight low. If diabetes treatment means you are getting hypos, and you are using sugary drinks to treat yourself, this is still important for diabetes management and you should not cut this. However, if you have normal hypos it is important to discuss this with your diabetes team.
7. Be wise with snacks
For snacks, choose yoghurt, unsalted nuts, seeds, fruits and vegetables instead of crystals, chips, biscuits and chocolates. But watch your parts stand - it will help you pay attention to your weight
8. Drink alcohol properly
Alcohol has a lot of calories, so if you are drinking and trying to lose weight, consider losing weight. Try to keep 14 units a week. But spread it out to avoid excessive drinking, and go a few days a week without alcohol.
If you are taking insulin or other diabetes medications, and it is not a good idea to drink on an empty stomach. This is because alcohol can make hypos possible.
9. Don't worry about diabetes
That eating “diabetic foods” is now illegal. This is because there is no evidence that these foods give you a special advantage over healthy foods. They can stay and contain as much fat and calories as the same products, and they can also affect your blood glucose level. These foods can also sometimes have a laxative effect.
10. Get your minerals and vitamins in your diet
There is no evidence that mineral supplements and vitamins help control diabetes. Therefore, unless you have been told to take something by your health team, such as folic acid for pregnancy, you do not need to take supplements.
It is best to get your essential nutrients in a different diet. This is because some supplements may affect your medication or make your problems with diabetes worse, such as kidney disease.
Don't forget to continue
Lots of exercise goes hand in hand with a healthy diet. It can help control your diabetes and reduce the risk of heart problems. This is because it increases the amount of glucose used by your muscles and helps the body to use insulin properly.
Try to identify at least 150 minutes of intense exercise during the week. This is any activity that increases your heart rate, making you breathe faster and feel warmer. You still have to be able to speak and breathe a little. And you do not have to do everything for 150 minutes at a time. Break it into 10-minute bite lumps during the week or 30 minutes five times a week.
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