Diabetes mellitus is a metabolic disease due to partial or total insulin deficiency that gives rise to abnormal metabolism of glucose in the body. Consequently, the blood sugar accumulates to toxic levels in the body leading to damage to vital organs like heart, kidneys and eyes.
The type and composition of your diets plays a critical role in the long-term control of your blood sugar levels. Would like to know how to significantly reduce your blood glucose just by eating right?
In this article, I will highlight certain diets and healthy practices proven to control blood sugar.
DIABETIC DIET REQUIREMENTS
The two fundamental principles of dietary control of blood glucose are:
- Reduce the quantity of carbohydrates in your meals
- Reduce the amount of food in your plate.
WHAT TYPE OF FOODS SHOULD YOU EAT AS A DIABETIC?
Apart of eating fewer carbohydrates, you should also take account your food’s glycemic index. Glycemic index is a measure of how fast the body converts the carbohydrates in your food into glucose. Good carbohydrates have a low glycemic index while bad carbohydrates have a high glycemic index.
BEST FOODS FOR DIABETIC CONTROL
- Whole grains, nuts.
- Legumes
- Fruits and vegetables
HIGH GLYCEMIC INDEX FOODS TO AVOID
- Sugary drinks and alcohol
- Ripe fruits
- Snacks
- White bread and white rice.
Your meal should contain the right mixture of these low glycemic index foods to foster the control of your blood glucose.
WHAT IS AN APPROPRIATE PORTION OF FOOD YOU SHOULD EAT?
When you eat large portion sizes of foods, the excess calories are stored as fat and this increases your weight. Weight gain impairs your goal of reaching your target blood glucose level. What should you do about keeping to small food portion sizes?
Here are a few strategies to assist you:
- Use smaller plates to dish out your foods.
- Fill half of the plate with vegetables, the remaining half should be an equal proportion of carbohydrates and proteins- 25% each.
- Compare your food portions with familiar items. For example, use a teacup to measure the amount of your carbohydrates and your piece of meat should be the size of a deck of small cards.
HOW TO HANDLE YOUR HUNGER PANGS IN BETWEEN MEALS?
You are at risk of being hungry because of eating smaller portion of food sizes. Do not engage in eating snacks and other unhealthy foods. You should do the following:
- Eat more vegetables and cucumbers.
- Drink lots of water.
- Eat slowly.
A DIABETIC MEAL PLAN
According to a research study, participants placed on strict low carbohydrate diet for two weeks had normal blood glucose levels over a 24-hour period afterwards. This finding indicates that keeping to a diabetic meal plan has significant benefits.
For instance, a typical diabetic diet breakfast should contain high proteins (low sugar yoghurt), small amount of carbohydrates and good fats. Eat a healthy snack or fruits for lunch and lots of vegetables with little carbohydrates and proteins for dinner.
In conclusion, you can control your blood sugar levels with time by adhering to a strict diabetic diet plan. Have a diabetic food list as highlighted above to assist you in eating good carbohydrates. Also, small portion food sizes are essential in controlling your blood sugar. Seek quality health professionals counsel if you have any reservations about your diet.
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