Diabetes is a common health disorder, affecting people of all age groups. It occurs when the amount of glucose or sugar in the blood becomes abnormally high, as the body is unable to produce sufficient amount of insulin hormone. This failure of the pancreas to produce enough insulin, results in diabetes that may eventually lead to severe health problems. There are basically two types of diabetes: type I diabetes and type II diabetes. Type I diabetes usually affects young people due to lack of insulin hormone in the body while type II diabetes is more common in obese people and people above 40 due to inadequate amounts of insulin and reduction in the sensitivity of the body cells to the actions of insulin.
Diabetic Diet Plan
A diet rich in dietary fiber and low in fat is essential for diabetic treatment. It controls the blood sugar levels in the body and relieves the diabetics from different complications and symptoms related with the disorder. Diabetic patients should avoid foods that are known sources of fat, sugar, and salt and should incorporate more of fruits, vegetables, and foods rich in starch, vitamins and minerals in their diet. Their daily recommended food portion should comprise approximately 50% to 60 % carbohydrates, 12% to 20% proteins and not more than 30% fats. Since diabetic patients are twice at the risk of having heart disease, they should cut down their intakes of foods that are prime sources of saturated fats and should encourage use of unsaturated and mono unsaturated fats which are healthy to our body.
Good Foods for Diabetics
Following a diabetic diet plan doesn't mean you can't eat anything, instead you need to eat healthy, with a set quantity and at regular intervals. Since there are foods that may works for/against diabetes, 'what are good foods for diabetics', i am sure is what now you want to know. Therefore, following are foods that are good for diabetics that will help you to plan a healthy and easy to follow diet.
Vegetables: Vegetables are naturally low in fats and high in vitamins, minerals and fiber. Spinach, chicory, sorrel, Swiss chard, broccoli, cabbage, bok choy, brussels sprouts, cauliflower, carrots, tomatoes, cucumbers, and lettuce are some good options that can be included in the diet. Starchy vegetables including potatoes, corn, peas, and lima beans can also be considered while planning the diabetes diet menu.
Fruits: Fruits as we know, are low in calories and loaded with proteins, carbohydrates, vitamins and minerals. Hence having 2 - 4 servings of fruits like blackberries, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, apricots, and grapes can be highly beneficial.
Grains: Foods like bread, cereal, rice and pasta are good sources of starch and carbohydrates for those with diabetes. Whole grain bread or cereals, brown rice, oats, rye, etc. provide zinc and chromium which enhances the action of insulin in the body.
Milk and Dairy Products: Milk and dairy products contain lot of calcium and proteins along with many other vitamins and minerals. Hence low fat milk and dairy products like yogurt will not only provide great taste and nutrition but will also keep the unhealthy or saturated fat levels low in the body.
Meat and Meat Substitutes: Meat, although necessary for our body, should be consumed in moderations. Hence, lean meats (beef, chicken, turkey, etc.) poultry, egg, tofu, cottage cheese, peanut butter, etc. which are great sources of proteins and minerals can be considered for the diabetic diet plan.
Oil and Fats: Avocado oil, pure olive oil, sesame oil, soybean oil, etc. can be used for preparing different recipes and dishes.
I am sure this list of good foods for diabetics will ease your worries and will enable you to select the best diabetic foods. However, along with this, the foods that are high in sugar and fat like white rice, table sugar, sweets, honey, corn-syrup, salty fish, etc., should be avoided. Therefore, by inculcating healthy eating habits, drinking enough fluids and exercising regularly, you can not only curb your blood sugar levels but can also lose weight and stay healthy in the long run.