When you have diabetes, a healthy lifestyle includes both nutrition and exercise. Along with other advantages, maintaining a balanced diet and exercising regularly will assist you in maintaining blood glucose, also known as blood sugar, within the desired range. You must balance what you eat and drink with exercise and diabetic medications, if you take any, in order to control your blood glucose. Your blood glucose level must be maintained in the range that your medical team advises by paying attention to what you choose to eat, how much you eat, and when you eat.
At first, it may seem difficult to increase your activity level and alter your eating and drinking habits. Starting small and enlisting support from your family, friends, and medical staff may be simpler for you. Eating well and being physically active most days of the week can help you
- Keep your blood glucose level, blood pressure, and cholesterol in your target ranges.
- Lose weight or stay at a healthy weight.
- Prevent or delay diabetes problems.
- Feel good and have more energy.
- meals are suitable for diabetics?
meals suitable for diabetics
You might be concerned that having diabetes implies avoiding certain meals. The good news is that you may still enjoy your favorite meals, but you may have to eat fewer of them or in smaller quantities. Your medical team will work with you to develop a diabetic meal plan that suits your preferences and needs. Eating a range of nutritious meals from all food categories in the proportions recommended by your meal plan is the key to eating when dealing with diabetes.
- vegetables: non starchy: includes broccoli, carrots, greens, peppers, and tomatoes starchy: includes potatoes, corn, and green peas.
- Fruits: includes oranges, melon, berries, apples, bananas, and grapes
- Grains: at least half of your grains for the day should be whole grains, includes wheat, rice, oats, cornmeal, barley, and quinoa examples: bread, pasta, cereal, and tortillas
- Protein: lean meat, chicken or turkey without the skin, fish, eggs, nuts and peanuts, dried beans and certain peas, such as chickpeas and split peas, meat substitutes, such as tofu
- Dairy—nonfat or low fat: milk or lactose-free milk if you have lactose intolerance, yogurt, cheese.
Consume heart-healthy fats, which are mostly found in the following foods:
- Oils that are liquid at room temperature, such as canola and olive oil
- Nuts and seeds
- Heart-healthy fish such as salmon, tuna, and mackerel
Instead of using butter, cream, shortening, lard, or stick margarine while cooking, use oils.
foods and drinks to avoid
Foods and drinks to limit include:
- Fried foods and other foods high in saturated fat and trans fat.
- Foods high in salt, also called sodium.
- Sweets, such as baked goods, candy, and ice cream.
- Beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks.
Replace sugary drinks with water. When drinking coffee or tea, think about using a sugar replacement. If you do consume alcohol, do it in moderation—no more than one drink per day for women and two drinks per day for men. Alcohol might cause your blood glucose level to drop too low if you use insulin or diabetic medications that boost your body’s production of insulin. If it has been a while since your last meal, this is especially true. If possible, eat something before drinking alcohol.
Some diabetics have to eat around the same time every day. Others may be able to adjust the time of their meals more easily. You might need to have the same quantity of carbs at the same time every day, depending on your diabetic medications or kind of insulin. You can be more flexible with your eating schedule if you use “mealtime” insulin. Your blood glucose level may drop too low if you use some diabetic medications or insulin and miss or delay a meal. Ask your medical staff if you should eat before and after exercise and when you should eat.
Meal plan methods
If you have diabetes, you can use the plate technique and carb counting, commonly known as carb counting, to help you determine how much to consume. The approach that will work best for you should be discussed with your medical team.
You may regulate your portion sizes by using the plate approach. No need to track your caloric intake. The plate technique illustrates how much of each food group you ought to consume. For lunch and supper, this approach works well. Employ a 9-inch plate. Place a meat or other protein on one-fourth of the dish, non-starchy vegetables on the other half, and a grain or other starch on the remaining one-fourth. Starchy veggies like maize and peas are sources of carbohydrates. You may also add a tiny bowl of fruit or a single piece of fruit in your meal plan, along with a little glass of milk. Your daily eating plan also may include small snacks between meals.
- You can use everyday objects or your hand to judge the size of a portion.
- 1 serving of meat or poultry is the palm of your hand or a deck of cards
- 1 3-ounce serving of fish is a checkbook
- 1 serving of cheese is six dice
- 1/2 cup of cooked rice or pasta is a rounded handful or a tennis ball
- 1 serving of a pancake or waffle is a DVD
- 2 tablespoons of peanut butter is a ping-pong ball
Counting your daily intake of carbs entails maintaining a log of what you consume. Carbohydrates have a greater impact on your blood glucose level than other nutrients since they are converted to glucose in your body. You can better control your blood sugar by counting carbohydrates. Counting carbs might help you determine how much insulin to take if you use insulin. People with diabetes who use insulin can use carb counting as a meal planning aid, although not everyone with diabetes must count carbs. A tailored dietary plan that best suits your needs can be developed with assistance from your medical team. Foods’ carbohydrate content is expressed in grams. You must measure the grams of carbohydrates in your food in order to
- Learn which foods have carbohydrates.
- Read the Nutrition Facts food label, or learn to estimate the number of grams of carbohydrate in the foods you eat.
- Add the grams of carbohydrate from each food you eat to get your total for each meal and for the day.
The majority of carbs are found in fruits, milk, sweets, and starches. Limit your intake of refined grains, such as white rice and bread, and carbs with added sugars. Consume carbs made of fruit, vegetables, whole grains, legumes, low-fat or nonfat milk, and other healthy options.
supplements and vitamins for diabetes
There isn’t any conclusive evidence that using dietary supplements such vitamins, minerals, herbs, or spices may help with diabetes management. If you don’t obtain enough vitamins and minerals from meals, you could require supplements. Before using any nutritional supplement, speak with your doctor because some might have negative side effects or influence how well your medications function.
Maintaining your health and controlling your blood sugar levels both depend on physical exercise. Numerous health advantages come with exercise.
- Lowers blood glucose levels.
- Lowers blood pressure.
- Improves blood flow.
- Burns extra calories so you can keep your weight down if needed.
- Improves your mood.
- Can prevent falls and improve memory in older adults.
- May help you sleep better.
If you are overweight, increasing your physical activity while following a low-calorie diet might have even more positive effects. Overweight persons with type 2 diabetes who reduced their calorie intake and increased their physical activity had better long-term health outcomes than those who didn’t make these adjustments, according to the research. These advantages included less sleep apnea, lower cholesterol levels, and easier mobility. Physical activity of any size can be beneficial. Experts advise aiming for at least 30 minutes of strenuous or moderate physical exercise five days a week. Vigorous action is intense and feels hard, whereas moderate activity feels a little harder. You may need to engage in physical exercise for 60 minutes or more five days a week if you want to lose weight or keep it off. Be tolerant. Before you notice changes in your health, it can take a few weeks of physical exercise.