ARE YOU DIABETIC? HERE'S WHAT YOU SHOULD BE EATING!
Are you or someone you know diabetic? Do you encounter difficulties planning a diet and sticking to it? Do you get worried about the amount of carbohydrates (carbs) in your diet? Are you struggling to lose weight without starving or depriving yourself of essential body nutrients? If your answer to any of the above questions is a “yes”, then this post is for you!
WHAT DOES BEING DIABETIC MEAN?
Simply means a high body sugar level. There are some hormones which regulate the sugar levels in the body, most important of which is insulin. Diabetics either lack insulin, or their body tissues have become unresponsive to insulin action; or both, thus resulting in high levels of blood sugar.
Image credit: shutterstock.com
PLANNING A DIABETIC MEAL
A healthy diabetic meal ensures you’re not lacking essential nutrients, whilst keeping your sugar levels low ,reducing cholesterol, preventing excessive weight gain, maintaining your blood pressure within normal ranges, and preventing complications like stroke and heart diseases.
The key to planning a diabetic diet is increasing non-starchy vegetables and fruits with less natural sugar, reducing fats and starchy foods with high glycemic indices.
Also, eating small quantities of food at a time is preferable to consuming large quantities of food albeit less frequently.
-PLATE METHOD
This method simply involves creating imaginary lines on plates on which food is to be served, and stocking different classes of food in allotted proportions viz ;
Image credit: http://www.diabetesforecast.org
EXAMPLES OF FOODS IN DIFFERENT FOOD CLASSES
Using this approach ,half of the plate is filled with non-starchy vegetables (examples shown above),and the other half divided in two equal portions; each to be filled with starchy foods and proteins respectively.
COUNTING CARBS/GLYCEMIC INDEX METHOD
The services of a dietician may be required if this method is to be applied.
One may also be required to look at the labels of food items to be bought and abstain from foods with high levels of calories(to lose weight),high saturated/trans-fat(to reduce heart diseases/stroke) ,and foods high in sodium (to prevent high blood pressure).
Generally, diabetics should have not more than 60grams of carbohydrates per meal. Again, you can consult a dietitian to help you with this.
Below are examples of foods and their respective glycemic indices(GI);
Image credit: pinterest.com
As a general rule of thumb, diabetics should stick more to foods with low glycemic indices, spicing up meals occasionally; for instance on cheat days; with foods with medium to high glycemic indices.
Mild to moderate exercise also plays a major role in keeping diabetics healthy, reducing their blood glucose levels, and facilitating weight loss. Examples of exercises beneficial to diabetics include :
Swimming .
Dancing
Cycling
Golfing
Gardening .
Image credit: pinterest.co.uk
Diabetics, especially when poorly managed, are prone to having foot ulcers .Thus, whilst exercising ,they should ensure proper foot care by:
-Regular washing and drying of the feet
-Avoiding tight fitting shoes/foot wears
-Ensuring all injuries to the feet are promptly treated
-Always inspecting the feet before and after exercise
-Avoiding exercises that cause stress to the feet eg running, trekking long distances.
-Avoiding high heeled shoes(for the ladies)
-Occasional visits to the chiropodists if possible.
Image credit: diabetesrounds.org
Finally, diabetics should endeavor to visit their physicians regularly to assess their need for oral anti diabetic drugs or injectable insulin, and for early detection of co-morbidities and/or complications.
WHAT DOES BEING DIABETIC MEAN?
Simply means a high body sugar level. There are some hormones which regulate the sugar levels in the body, most important of which is insulin. Diabetics either lack insulin, or their body tissues have become unresponsive to insulin action; or both, thus resulting in high levels of blood sugar.
Image credit: shutterstock.com
PLANNING A DIABETIC MEAL
A healthy diabetic meal ensures you’re not lacking essential nutrients, whilst keeping your sugar levels low ,reducing cholesterol, preventing excessive weight gain, maintaining your blood pressure within normal ranges, and preventing complications like stroke and heart diseases.
The key to planning a diabetic diet is increasing non-starchy vegetables and fruits with less natural sugar, reducing fats and starchy foods with high glycemic indices.
Also, eating small quantities of food at a time is preferable to consuming large quantities of food albeit less frequently.
-PLATE METHOD
This method simply involves creating imaginary lines on plates on which food is to be served, and stocking different classes of food in allotted proportions viz ;
Image credit: http://www.diabetesforecast.org
EXAMPLES OF FOODS IN DIFFERENT FOOD CLASSES
NON STARCHY VEGGIES
|
STARCHY FOODS
|
PROTEINS
|
Cucumbers
|
Coconut cream
|
Fish (Tuna,Salmon)
|
Garden eggs
|
Butter
|
Lean chicken
|
Beans
|
Mayonnaise
|
Beef
|
Mushrooms
|
Chocolates
|
Pork
|
Tomatoes
|
Pastries
|
Yoghurt
|
Onions
|
Some crisps and biscuits(check labels)
|
Milk
|
Lettuce
|
Fried foods
|
Beans
|
Coleslaw
|
Cakes
|
Eggs
|
Carrots
|
Ice cream
|
Nuts
|
Spinach
|
Sardine
|
Pumpkin
|
Okra
|
Cheese
| |
Cauliflower
|
Nuts
| |
Peas
|
Sausages
| |
Broccoli
| ||
Cabbage
|
Using this approach ,half of the plate is filled with non-starchy vegetables (examples shown above),and the other half divided in two equal portions; each to be filled with starchy foods and proteins respectively.
COUNTING CARBS/GLYCEMIC INDEX METHOD
The services of a dietician may be required if this method is to be applied.
One may also be required to look at the labels of food items to be bought and abstain from foods with high levels of calories(to lose weight),high saturated/trans-fat(to reduce heart diseases/stroke) ,and foods high in sodium (to prevent high blood pressure).
Generally, diabetics should have not more than 60grams of carbohydrates per meal. Again, you can consult a dietitian to help you with this.
Below are examples of foods and their respective glycemic indices(GI);
LOW GI(less than 55)<55 span="">
|
MEDIUM GI(56-69)
|
HIGH GI(Greater than 70)
AVOID
|
Beans
|
Quaker oats
|
cornflakes
|
Peas
|
Basmati rice
|
White bread
|
Okra
|
Plantain flour
|
melons
|
Fresh vegetables(Ugu)
|
Apples
|
pineapples
|
Garden eggs
|
Carrots
|
Macaroni
|
Cucumber
|
Corn
|
crackers
|
Whole wheat bread
|
Irish potatoes
|
Soft drinks(excluding diet drinks)
|
Rye bread
|
Bananas
|
Jam
|
Soda water
|
Plantains
|
Cakes, candies
|
Cabbage
|
Oranges
|
Sugar
|
Grapes
|
Honey
| |
Lemon
|
Ice cream
| |
Lime
|
Some biscuits(check labels)
| |
Garlic
|
Pizza
| |
Pumpkin seeds
|
Sweet potatoes
| |
Eggs
|
Paw-paw
| |
Whole wheat
|
Image credit: pinterest.com
As a general rule of thumb, diabetics should stick more to foods with low glycemic indices, spicing up meals occasionally; for instance on cheat days; with foods with medium to high glycemic indices.
Mild to moderate exercise also plays a major role in keeping diabetics healthy, reducing their blood glucose levels, and facilitating weight loss. Examples of exercises beneficial to diabetics include :
Swimming .
Dancing
Cycling
Golfing
Gardening .
Image credit: pinterest.co.uk
Diabetics, especially when poorly managed, are prone to having foot ulcers .Thus, whilst exercising ,they should ensure proper foot care by:
-Regular washing and drying of the feet
-Avoiding tight fitting shoes/foot wears
-Ensuring all injuries to the feet are promptly treated
-Always inspecting the feet before and after exercise
-Avoiding exercises that cause stress to the feet eg running, trekking long distances.
-Avoiding high heeled shoes(for the ladies)
-Occasional visits to the chiropodists if possible.
Image credit: diabetesrounds.org
Finally, diabetics should endeavor to visit their physicians regularly to assess their need for oral anti diabetic drugs or injectable insulin, and for early detection of co-morbidities and/or complications.
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