Diabetic Diet And How To cut Calories
April 13, 2020 | by Sravani Pathakamuri | Posted in Diabetes, Nutrition Facts
Which foods to be taken more and less in diabetes. Being diabetic patient,you need not to give up all your favourite foods. Diabetic diet is not be complicated. The first thing all you should do is to know the myths about what to eat and what not to eat in diabetic conditions.
- Healthy fats from nuts, olive oil, fish oils, flax seeds, or avocados.
- Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices.
- High-fiber cereals and breads made from whole grains.
- Fish and shellfish, organic chicken or turkey.
- High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt.
- Trans fats from partially hydrogenated or deep-fried foods.
- Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts.
- White bread, sugary cereals, refined pastas or rice.
- Processed meat and red meat.
- Low-fat products that have replaced fat with added sugar, such as fat-free yogurt.
Choose high-fiber, slow-release carbs
Carbohydrates have a big impact on your blood sugar levels more so than fats and proteins—so you need to be smart about what types of carbs you eat. Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Focus on high-fiber complex carbohydrates also known as slow-release carbs. They are digested more slowly, thus preventing your body from producing too much insulin.
Eating a diabetic diet doesn’t mean eliminating sugar altogether, but like most of us, chances are you consume more sugar than is healthy. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.
Take Care About Sweets:
Reduce your cravings for sweets by slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust.
Hold the bread (or rice or pasta) if you want dessert, Eating sweets at a meal adds extra carbohydrates so cut back on the other carb-heavy foods at the same meal.
Add some healthy fat to your dessert, Fat slows down the digestive process, meaning blood sugar levels don’t spike as quickly. That doesn’t mean you should reach for the donuts, though. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts.
Eat sweets with a meal, rather than as a stand-alone snack, When eaten on their own, sweets cause your blood sugar to spike. But if you eat them along with other healthy foods as part of your meal, your blood sugar won’t rise as rapidly.
When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake? Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. You’ll enjoy it more, plus you’re less likely to overeat.
Tricks for cutting down on sugar
Reduce soft drinks, soda and juice. For each 12 oz. serving of a sugar-sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. Try sparkling water with a twist of lemon or lime instead. Cut down on creamers and sweeteners you add to tea and coffee.
Don’t replace saturated fat with sugar. Many of us replace saturated fat such as whole milk dairy with refined carbs, thinking we’re making a healthier choice. Low-fat doesn’t mean healthy when the fat has been replaced by added sugar.
Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You’ll likely add far less sugar than the manufacturer.
Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks.
Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. Prepare more meals at home.
Reduce the amount of sugar in recipes by ¼ to ⅓. You can boost sweetness with mint, cinnamon, nutmeg, or vanilla extract instead of sugar.
Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat or enjoy a small chunk of dark chocolate, rather than a milk chocolate bar.
Start with half of the dessert you normally eat and replace the other half with fruit.
Choose Good Fats:
Unhealthy fats. The most damaging fats are artificial trans fats, which make vegetable oils less likely to spoil. Avoid commercially-baked goods, packaged snack foods, fried food, and anything with “partially hydrogenated” oil in the ingredients, even if it claims to be trans fat-free.
Healthy fats. The healthiest fats are unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.
Saturated fats. Found mainly in tropical oils, red meat, and dairy, there’s no need to completely eliminate saturated fat from your diet but rather, enjoy in moderation. The American Diabetes Association recommends consuming no more than 10% of your daily calories from saturated fat.
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