For people with diabetes, they should choose to eat healthy foods and cook at home as much as possible to reduce the number of meals out, and homemade foods make it easy to keep track of what they eat, all of which are good for managing diabetes.
Here are 10 dietary tips for people with diabetes. Use them as motivation when you’re busy in the kitchen, and keep them in mind when you eat out.
1. Consider the whole picture
Eat brown rice and whole wheat pasta. Choose to eat 100% whole wheat flour and bread, as well as other whole wheat products like oats and barley. Simplify the preparation process. For example, when time is tight, microwave a package of pre-cooked, frozen brown rice.
2. Increase satiety
When eating carbohydrate-rich foods, it’s important to get at least 8 grams of fiber in each meal. This will help control blood sugar and increase satiety, which is good for heart health. This is important because people with diabetes are more likely to develop heart disease.
Something to try:
- Peas;
- Beans;
- Oats;
- Barley;
- fruits, such as apples, pears, berries and citrus;
- Vegetables, such as sweet potatoes, hugger kale, broccoli, carrots, and beets
3. Replace certain carbohydrates with good fats
People with diabetes can replace certain carbohydrates with good fats, such as the monounsaturated fatty acids found in nuts, avocados, olive oil, and canola oil. Its helps lower blood sugar, but be careful not to eat too much to avoid taking in too many calories.
Nuts and avocados can be added to salads and main dishes; salad dressings, marinades and sauces made from canola or olive oil can be consumed; and foods cooked with both oils can be consumed.
4. Eat foods that do not affect blood sugar
Foods that are unlikely to raise blood sugar significantly include lean meats, poultry, fish, avocados, vegetable salads, eggs, and cheese. Adding these foods to the diet list can help balance the carbohydrates in the foods the patient consumes.
5. Eat more lean meats
Choose recipes that contain a small amount of saturated fat. You can forgo creamy sauces and choose to eat lean meats, nonfat or low-fat dairy products, and plant proteins such as beans, lentils, or nuts.
6. Pay attention to the details
Be sure to pay attention to the calorie, carbohydrate, fiber, and fat content of the recipe, because this information is important. Just stick to the labeled recommended servings to get a precise picture of your intake.
7. Consider using vegetable oils
Canola oil or olive oil can be your first choice, as both are rich in monounsaturated fatty acids. Canola oil also contains heart-healthy omega-3 fatty acids.
8. Make a simplified salad
Store a large amount of spinach salad or lettuce salad in an airtight container without the dressing (you can add it later). Then, enjoy at dinner or over the next few days.
9. Make dessert
With a simple handling with a knife, you can make a delicious fruit salad, drizzle with lemon or orange juice and stir well to serve.
10. Pay attention to drink ingredients
Watch the calorie, sugar, and alcohol content of your drinks. If you don’t like tasteless water, try a sparkling flavored drink (no sugar) or a calorie-free tea or coffee to perfectly compliment your homemade meal.