What diet should be chosen to control blood sugar?

A diabetic diet is simply a healthy eating plan that helps you control your blood sugar levels. Here’s help to get you started, from meal planning to counting carbs.

A diabetic diet is just about eating healthy foods in moderation and sticking to regular meal times.
A healthy diet is rich in nutrients and naturally low in fat and calories. The basic elements are fruits, vegetables and whole grains. In fact, the diabetic diet is the best food plan for most people.

Why should you develop a healthy diet?

If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy diet. This plan helps you control your blood sugar (glucose) levels, manage your weight, and control risk factors for heart disease, such as high blood pressure and high blood sugar.

When you eat extra calories and fat, your body causes an unwanted rise in blood sugar levels. If blood sugar is not controlled, it can lead to serious problems, such as high blood sugar (hyperglycemia) which, if persistent, can lead to long-term complications, such as nerve, kidney and heart damage.
You can help keep your blood sugar levels within a safe range by making healthy food choices and monitoring your eating habits.
For most people with type 2 diabetes, losing weight can also help control blood sugar and provide a host of other health benefits. If you need to lose weight, a diabetic diet is a well-regulated and nutritious way to reach your goal safely.

What is a diabetes diet?

A diabetic diet consists of eating three meals a day at regular times. This allows you to better use the insulin your body produces or gets through medication. A registered dietitian can help you develop a diet based on your health goals, tastes and lifestyle. He can also talk to you about ways to improve your eating habits, such as choosing portions that are appropriate for your size and activity level.

Recommended foods

Choose healthy carbohydrates, high-fiber foods, fish, and “good” fats.

healthy carbohydrates

During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) are broken down into blood glucose. Focus on healthy carbohydrates, such as:

– fruit
– vegetables
– All grains
Legumes such as beans and peas

Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars, and sodium.

High-fiber foods

Dietary fiber includes all parts of plant foods that your body cannot digest or absorb. Fiber modifies the way the body digests and helps control blood sugar levels. Include foods rich in fiber

– vegetables
– fruit
– hazelnut
Legumes such as beans and peas
– All grains

Heart healthy fish

Eat heart-healthy fish at least twice a week. Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which may prevent heart disease. Avoid fried fish and fish that are high in mercury such as tuna.

“good” fats

Foods that contain monounsaturated and polyunsaturated fats can help lower cholesterol levels. These include the following foods

– lawyers
– hazelnut
Rapeseed, olive and peanut oil

But don’t overdo it, because all fats are high in calories.

Foods to avoid

Diabetes increases the risk of heart disease and stroke by accelerating the development of blockages and atherosclerosis. Foods containing the following may work against your goal of heart-healthy eating.

– Saturated fat.

Avoid high-fat dairy products and animal proteins like butter, beef, sausage, and bacon. Also reduce coconut and palm oils.

Trans fats.

Avoid trans fats found in processed snacks, baked goods, and margarines.

Cholesterol.

Sources of cholesterol include high-fat dairy products, high-fat animal protein, egg yolks, liver, and other organ meats. Don’t aim for more than 200 milligrams of cholesterol per day.

– Sodium.

Aim for less than 2,300 mg of sodium per day. Your doctor may suggest that you aim for less if you have high blood pressure.

All in all: make a plan

There are different methods you can use to create a diabetic diet to help keep your blood glucose levels within a normal range. With the help of a dietitian, you may find that one of the following methods, or a combination of them, works for you:

painting method

It mainly focuses on eating more vegetables. Follow these steps to prepare your dish, it must contain:

Half of your plate should include non-starchy vegetables, such as spinach, carrots, and tomatoes.
A quarter of your plate contains protein, such as lean pork or chicken.
The last quarter of your plate with a whole food, such as brown rice, or starchy vegetables.
Add “good” fats like nuts or avocados in small amounts.
Add a serving of fruit or a dairy product and drink unsweetened water, tea or coffee.

Carbohydrate count

Since carbohydrates are broken down into glucose, they have the greatest impact on blood glucose levels. To help you control your blood sugar, you may need to know how to calculate your carbohydrate intake so that you can adjust your insulin dose accordingly. It is important to note the amount of carbohydrates in each meal or snack.

A dietitian can teach you how to measure portions and become an avid reader of food labels. Or it teaches you how to pay close attention to portion size and carbohydrate content. If you take insulin, a dietitian can teach you how to count the amount of carbohydrates in each meal and adjust your insulin dose accordingly.

glycemic index

Some people with diabetes use the glycemic index to choose foods, especially carbohydrates. This method ranks foods containing carbohydrates according to their effect on blood sugar levels. Consult a dietitian to see if this method is right for you.

When planning your meals, keep your size and activity level in mind.

What are the results of the diabetes diet?

Eating a healthy diet is the best way to control your glucose levels. and prevention of complications of diabetes. And if you need to lose weight, you can adapt it according to your specific goals.
Besides controlling diabetes, a diabetic diet offers other benefits. Since the diabetic diet recommends eating plenty of fruits, vegetables and fiber, following them is likely to reduce the risk of cardiovascular disease and certain types of cancer.

* Presse Santé strives to convey health knowledge in a language accessible to all. In any case, the information provided cannot replace the advice of a health professional.

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