Dietary interventions for better diabetes control
Diabetes is rooted in the body's inability to regulate blood sugar, so you will have to put forth an extra effort in your food choices to make up for your body's shortcomings—understanding how certain foods react in your body will help you to form a satisfying, wholesome and appropriate diet for your lifestyle. But the diabetes diet is not only geared toward those who suffer from the disease, it's also for those who simply want to become healthier. In fact, most people can benefit from a diet designed for diabetes control, which will also allow you to expand your tastes and increase the variety of foods you eat.
How a Diabetes Diet can Help
For those who suffer from diabetes, controlling blood sugar levels can be a chore or even a challenge. Medicines and exercise are often important elements in any diabetes control plan, but your best weapon will be a healthy diet and a thoughtful meal plan. It's best to follow a set schedule and break up your meals to better balance your blood glucose levels—when meals and snacks are spaced evenly apart, you'll be giving your body just enough fuel to fulfill its energy requirements instead of bombarding it will excess fat and calories that will send your blood sugar soaring.
While a balanced diabetes diet is vital for diabetics, it can also be incredibly beneficial for those who don't suffer from the disease. Sticking to low glucose foods will help to stabilize your blood sugar, which will in turn keep you feeling full longer and energized throughout your day. Moreover, a diet designed for diabetes control can do wonders for weight loss and disease prevention, if used correctly and faithfully.
A Sample Diabetic Diet
The simplest form of a diabetic diet is also a free diabetic diet menu—the USDA food pyramid guide. Determine the amount of calories that you need to maintain your weight or lose weight, and portion out those calories among the healthy food groups, focusing on the bottom levels. For instance, an 1,800-calorie diabetes diet would likely involve eight starches, four vegetable servings, three fruit servings, four to six ounces of protein and up to four servings of fat. A borderline diabetes diet may modify this with more fruit and dairy, which will allow a bit more sugar into the bloodstream.
The official American diabetes diet, put forth by the Diabetes Association, includes low-glycemic foods from all four food groups. High-fiber foods are generally lower on the glycemic index, which means they will help to reduce blood glucose and blood-fat levels. A major tenet of this diet is less fatty foods: limit your consumption of red meat and pork, focusing instead on fish and poultry as your primary protein sources, and avoid whole milk and butter. Also, since alcohol acts like sugar in your bloodstream, diabetics should steer clear of beer and spirits. If you keep these straightforward guidelines in mind when planning your meals, you will be able to take control of your physical health, body weight and energy.