Diabetes is on the rise, and most cases are preventable while others are reversible. Taking steps in preventing or controlling diabetes doesn’t necessarily mean living in deprivation; it simply means consuming a nutritious balanced diet that will also boost your energy and improve your condition. You don’t have to entirely give up sweets or stick to a lifetime of bland food. With these few diabetic Diet meal plan you can still derive pleasure from your meals without depriving yourself.
Diabetic Diet Meal Plans and How to Losing Weight
When trying to prevent or control diabetes, the most essential thing you can do is to lose weight. Losing about 5-10% of your total weight would help your blood sugar, cholesterol levels and blood pressure. Eating healthier and losing weight can have a profound effect on your energy, your mood and entire wellbeing. There is a higher risk when you have belly fats surrounding your abdominal organs and liver, so it is important to lose fat and weight.
- Eat Regularly
The human body has the ability to regulate blood sugar levels and the body weight when you maintain a regular meal schedule. Aim for consistent and moderate portion for each meal. You can start your day with a good breakfast that will provide energy as well as an adequate blood sugar level. Eat regular small meals up to 6 per day and to regulate blood sugar levels, try to keep calorie intake the same daily.
- Keep a food Diary
A recent study shows that people using a food diary lost twice as much weight as those who did not. Keeping a food diary helps identify problem areas-such as where you are getting more calories than you realized, or your morning latte or afternoon snack. A food diary also increases your awareness of why, what and how much you are eating, which helps you regulate mindless snacking.
- Choose slow release, high fiber carbs.
Carbohydrates tend to have a big impact on your blood sugar levels more than proteins and fats, so you need to be smart about the choice of carbs you eat. Focus on high fiber complex carbohydrates (also known as slow release carbs); they are digested slowly thereby preventing your body from producing too much insulin. Limit refined carbohydrates like pasta, rice, white bread, packaged meals, soda, snack foods and soda.
Diabetic Diet Meal Plan – Be careful about Alcohol and Sweets
People tend to underestimate the carbs and calories in alcoholic drinks, including wine and beer. Cocktails mixed with soda as well as juice can be loaded with sugar. Choose calorie free mixers; monitor your blood glucose because alcohol can interfere with diabetes medication. Always check labels of products and go for low sugar products and use fresh ingredients instead of canned goods. And look out for the sugar content of sugary drinks and cereals. Avoid packaged or processed foods like frozen dinners, canned soup, or low fat meals that might contain hidden sugar. Generally keeping a healthy diabetic diet meal plan would go a long way in improving your condition and wellbeing.