July 28 2016
Diabetes is a long-term medical condition that has been on the rise in recent years. The Journal of the American Medical Association states that more than half of U.S. adults have diabetes or pre-diabetes. And even though its causes may vary, a poor diet is one of the causes of diabetes.
Unhealthy dietary choices cause obesity, which increases the risk for diabetes. Consuming unhealthy calories,can increase your body’s resistant to insulin. This causes irregularity in the blood sugar level.
It is, therefore, imperative to adopt a well-balanced diet to prevent or control diabetes. Whether you have pre diabetes or type 2 diabetes, here are simple ways to embrace a healthy diet:
What constitutes a healthy diet
A healthy diet entails a variety of foods. The key is to eat smarter. Try to consume a wide range of food items that are full of quality nutrients. Last, but not least, keep an eye on your portion size.
Increase your consumption of raw or cooked vegetables. Vegetables consist of minerals, vitamins, fiber and phytochemicals. They also have few calories and carbohydrate. The best choices include non-starchy veggies, such as carrots, celery and cucumber. Most of these items are available all year around.
Similarly, green vegetables have been associated with decreasing the risk of developing type 2 diabetes.
A balanced diet includes protein. But choose your protein carefully. This is because some protein sources have a lot of saturated fat. Your best choices are fish, plant-based protein, cheese and eggs, and chicken and other poultry. Remember to consider your portion size.
Sweets, carbs and fats
The human body needs carbs, whether you have diabetes or not. Carbohydrates affect the blood sugar level. They create glucose that enters the bloodstream.
The type and quantity of carbohydrates you choose will have an impact on your diabetic condition. Stick to high-fiber complex carbohydrates. Since they are digested slowly, they prevent your body from producing too much insulin.Moreover, limit your consumption of refined carbohydrates –pasta, rice, soda, packaged meals, among many others.
When it comes to fat and sweets, you don’t have to eliminate them entirely from your diet. Instead, have small portions of sweets or better yet choose healthier natural sweeteners. Furthermore, consume less unhealthy fats – saturated and Tran’s fats. Instead, focus on Omega-3 fatty acids and monounsaturated fats – almonds, olive oil and more.