Your Daily Diabetic Diet - What Should You Eat?
Every diabetic should strive to obtain their respective ideal body weights. They should never be too thin nor too fat, because in that state, they would not have a good chance in the battle with their disease. Diabetes has many complications. If it is not treated accordingly, it could damage the heart, the lungs, and the other vital organs of the body.
So to determine the proper diet for diabetics is very essential. These diets vary greatly from one patient to another. It then becomes important that diabetics consult with a health professional, ideally a dietitian, when it comes to managing the foods that they should and should not eat. But generally, the foods list below are the ones that must find their way into their daily diabetic diet.
1. Fiber-rich food. Examples of fiber-rich food would be legumes, nuts, and whole grains. This particular food group can be a good source of carbohydrates. There are also vegetables and fresh fruits that are rich in fiber. Consume them on a regular basis, but always in moderation. Walnuts are ideal snacks, as they are known to lower one’s cholesterol level. Plus, they are a good source of alpha-linolenic acid and are effective antioxidants.
2. Unsaturated fats. Should there be a need for fats in the food, it is best to get the unsaturated ones instead of the other popular choices, such as saturated and hydrogenated fats. Unsaturated fats are rich in omega-3, the same fatty acids found in fish oils and vegetables.
3. The right sources of protein. Protein can be taken from a number of sources. But the best ones for a diabetic patient would be soy protein, fish, and poultry. Meat can be taken from time to time, but it is not one of the best choices. Soy may not help improve a person’s cholesterol level. But then again, it is still good for the heart, and diabetics should be wary about the complications of the disease affecting their hearts.
4. Carbohydrates. The amount of calories from carbohydrates should ideally be anywhere from 45 to 65%. The best sources of carbohydrates would be beans, fruits, whole grains, and vegetables. There are several ways to count calories or carbohydrates from the foods that you eat. It is best that you learn how to compute these so that you can properly estimate whether or not you are following the right amount as prescribed.
5. Fats. Fats are needed by diabetics too. This is the reason why these foods are made part of the diabetic daily diet. Fats coming from monounsaturated oils like peanut, canola oil, olive oil, avocados, and nuts, should only comprise around 25 to 35% of their daily calorie requirement. Polyunsaturated fats like those found in flax seed oil and fish are the better option.
6. A glass of wine. Wine is a good antioxidant. If you enjoy drinking alcohol, then taking one glass of wine even on a daily basis should be good enough. But never go overboard. Too much alcohol is bad for the body, more so if you are diabetic.
7. Free foods. Free foods are food that contains less than 5 grams of carbohydrates or 20 calories. These foods are termed as such because diabetics can freely eat them without counting calories or any restriction. But then again, it is very advisable these foods be spread out throughout the day. Examples of free foods are broths, bouillon, mineral water, light jams, coffee, and tea. Certain sugar-free products in the form of drink mixes, tonic water, jellies, and gums are also allowable.
These are the basic food groups that should be included the diabetic daily diet. Following the tips listed here are going to help a lot in the control, and at times even in the prevention, of diabetes. Diabetes is highly manageable. And it merely starts with the types of foods that you eat.
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