Diabetic Food List

Diabetic Food List
A healthy diabetic food from dietitian will ensure diabetes patient maintain healthy life style.


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Eating right is the key to managing your diabetes. But how can you make sure you are eating a healthy diet? Begin with diabetic food list mean eating more grains, fruits, and vegetables, and less meat, sweet, and fats every day. Be physically active every day to help prevent weight gain and improve blood sugar control.

Check the sugar in your blood and take your medication every day if needed. The number of servings you need depends on how many calories are right for you. This is based on your age, sex, and size and activity level. When you sit down for a meal, draw an imaginary line through the center of your plate. Draw a line to divide one section into two by following a general guide recommended by the American Diabetes Association

About one-fourth of your plate should be filled with grains or starchy foods such as rice, pasta, potatoes, corn, or peas.

  • Another fourth should be protein foods like meat, fish, poultry, or tofu.

  • For the last half of your plate, you can fill it with non-starchy vegetables like broccoli, carrots, cucumbers, salad, tomatoes, and cauliflower.

  • Then, add a glass of non-fat milk and a small roll or piece of fruit and you are ready to eat!

You may need to count the carbohydrates or exchanges in your meal so you can be sure your insulin and exercise are on target. One way you can plan a balanced diet is to count carbohydrates. In general, you want no more than 15 grams of carbohydrates in a portion of food. Carbohydrates affect your blood sugar more than other foods. When you know how many carbohydrates you eat, you can help control high blood sugar after meals.

Make a habit of checking food labels on packaged and canned food. They will give you portion sizes for that food and tell you how many carbohydrates are in each portion. Use this information when planning meals and snacks.

Recommended Diabetic Food Intake:

  • Low Glycemic Index - doesn't create rapid peaks and troughs in blood glucose levels.

  • Complex high-fiber carbohydrates - Scientific evidence show that diet high in dietary fiber is protective against diabetes. Fiber is capable of slowing down the digestion and absorption of carbohydrate and increasing the sensitivity of tissues to insulin, thereby preventing rise s in blood sugar. It is advisable to restrict the intake of refined carbohydrates and avoid high fat foods.

      Example  : Oats, cereals, legumes, wholegrain products, dried beans, peas, lentils, fruits, vegetables.

  • Alpha-lipoic acid - Is a vitamin like antioxidant that enhances the glucose uptake and improves diabetes nerves damage of diabetes patient.

  • Omega 3 - Protect against the hardening of arteries.

            Example : Cold water fish like salmon, tuna, mackerel, herring)

  • Omega 6 fatty acid - Protect against the development of diabetes neuropathy.

            Example : Blackcurrant oil, primrose oil, borage oil)

  • Artificial sweeteners - such as aspartame and saccharin.

Control and Avoid :

  • Refined and simple carbohydrates - such as sucrose, glucose or fructose, white rice, white bread, table sugar, sweets, honey, corn-syrup.

  • High fat food

  • Alcohol - Higher quantities alcohol can cause health problems like liver damage and increase the risk of heart disease.

  • High sodium food - such as salty fish.

 

Related Topic:

Diabetic Food Pyramid Guide
Glycemic Index


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