Diagnosis of the type 2 diabetes usually comes with a recommendation from the doctor to improve your meals or diet. Since the meals you eat normally have a great effect on your body health, following a proper and healthy diet plan can help your improve your well being, and manage the diabetes. A healthy diabetic meal plan will help you lose the excess weight, and maintain a proper and healthy body weight. It will help keep the blood sugar level stable; and having the right diabetic meals will help prevent various complications like high blood pressure, stroke and heart disease.
Healthy Diabetic Meals Tips
Your daily focus should be on always making sure you are getting the proper types of foods. There isn’t a single perfect food which can provide all the nutrients your body needs. You should follow a diet which emphasizes healthy diabetic meals from these 5 food groups; Vegetables, fruits, starchy foods, low fat or fat free dairy products and lean protein sources like lean beef, chicken, and fish. Well, although you may indulge in some other foods from time to time, these 5 food groups are the actual building blocks of healthy diabetic meals. Let’s now take a closer look at some of these diabetic meals;
– Fruits and Vegetables
These are naturally low in calories and fat, and they’re packed with fiber, vitamins, and minerals. In addition, fruits and vegetables always add flavor and variety to your meals. They also help in protecting against some cancers, stroke, heart disease, and high blood pressure. You can eat at least 5 portions a day.
– Starchy Foods
Starchy foods can include but not limited to; bread, potatoes, rice, pasta, chapattis, among others. They all contain carbohydrate, that’s broken down in to glucose, and then used by your body cells as energy. Some of the best options of the starchy foods include; whole grain bread, whole wheat pasta and brown, basmati, or wild rice. These foods contain more fiber, that help in keeping your digestive system working properly. They’re generally much more slowly absorbed which in turn keeps you feeling fuller, for longer.
Lean beef, chicken, fish,and dairy products are foods which are high in healthy proteins which helps with replacing and building muscles. They contain lots of minerals like iron, which are rather vital for the production of red blood cells. Some oily fish like salmon, sardine and mackerel provide omega 3, that helps protect your heart. Beans, pulses, tofu and soya are also great sources of protein.
Fats normally have the highest amount of energy. Eating lots of fat can make you add on weight, which might make it much more difficult for you to manage the blood glucose levels. That being said, the body needs some fat for proper functioning but the actual type of fat you consume is very important. It’s important you limit the saturated fats because they raise the LDL (bad) cholesterol levels. The saturated fats are found in various animal foods such as fatty meat, cheese, butter and milk. Vegetable fats which are saturated can include; palm oil, and coconut products like cream, copha, and coconut milk. In order to reduce the saturated fats;
– Choose low fat foods.
– Choose lean meats and trim off the fat prior to cooking.
– Remove skin from the chicken before cooking.
– Avoid using cream, butter, lard, coconut milk, dripping and the solid cooking margarines.
The 1st step to healthy and proper eating for diabetes, is planning to eat at least 3-5 meals a day, spacing them 4 to 6 hours apart. Also, be very mindful of the overall food portion sizes. Remember you need to have a good meal plan. Take time to draw up a good meal plan, it will save you lots of time and stress. For more information about diabetic meals, you can check out this link.