Best Diet for Diabetics

Diabetes, high blood pressure, obesity are quite common in this modern world of sedentary lifestyle. Increased stress, wrong eating habits, lack of physical exercise are some of the main causes of increasing number of obese and diabetic patients. Following a diabetic diet while taking proper medications is essential to maintain normal blood sugar levels. Best diet for diabetics is a low carb diet which includes complex carbohydrates (high fiber foods that do not cause sever fluctuations in blood sugar levels), healthy mono-unsaturated and polyunsaturated fats and good lean proteins in proper proportions.

How to Design a Healthy Diet for Diabetics

You are said to have diabetes if your body cannot use sugars effectively. A low carb diet helps control blood sugar levels, especially when the person has type 2 diabetes. It promotes weight loss, reduction of blood glucose, and decrease in triglycerides. A low carb diabetic diet is considered as the best diet for diabetics diagnosed with high cholesterol as it helps maintain the normal level of blood lipids (cholesterol and triglycerides). It also works great for high blood pressure. A low cholesterol diet helps prevent serious health complications associated with diabetes. You may keep the list of complex carbohydrates handy, as they help prevent severe blood sugar level fluctuations.

According to the diabetic diet guidelines, diabetic patients should have smaller and frequent meals, they should not stay hungry for long. This helps avoid complications like sudden fall in blood sugar levels. Alcohol should not be included in your diabetic diet plan. Include healthy whole grain starches at each meal. For example, include whole wheat breads, pastas, corn, brown rice, cereals, beans, yams, lentils, etc. Healthy foods for diabetics include fat free or low fat substitutes of milk, yogurt, cheese, low fat broth; vitamins, minerals and fiber rich vegetables and fruits (especially low glycemic fruits). For example, lettuce, broccoli, spinach, green beans, carrots, celery, tomatoes, cabbage, peppers and apples, strawberries, grapefruits, papaya, guava, various dried fruits and nuts, etc. Foods to avoid with diabetes include high sodium foods, salty as well as sugary foods, fatty and cholesterol rich meats, processed and canned foods, etc.

It is better to eat mustard instead of mayonnaise on a sandwich and avoid fat, sauces, or dressings. You may use chopped onion and garlic, herbs and spices, limited quantity of healthy oils like olive oil, canola oil while eating vegetables. You should avoid sweetened juices. Eating fruits is better than drinking juices. Good proteins can be obtained from eggs, lean cuts of meat and healthy fish (rich in omega 3 fatty acids) like salmon, herring, mackerel.

How Many Calories to Eat

On the basis of physical activity, body mass index (BMI) and lifestyle, diabetic people are divided into three categories such as very active, active and inactive. This helps decide the daily calorie intake. For example, small framed women who exercise, small or medium-sized women who need to shed some extra pounds and medium-sized women who do not exercise much are recommended 1,200 to 1,600 calories diet a day. Small stature diabetic men who want to lose weight are recommended 1800 calorie diet, and diabetic men with normal weight, can have 2000 calorie diet to maintain their weight. The daily calorie intake may vary from person to person, depending upon his overall health and lifestyle. You should consult your physician before designing the diet.

Experts suggest that people with type 1 diabetes should consume 35 calories/kg of their body weight, per day. Those with type II diabetes may follow the 1500 calorie diabetic diet or a 1800 calorie diabetic diet, depending upon their BMI and physical activity. Low carb low calorie diabetic diet promotes healthy weight loss.

I hope you found the above information helpful. I am sure, you can now design the best diet for diabetics. A healthy eating plan is an essential part of diabetes treatment, as it keeps the blood sugar within the normal range.