Have you ever wondered if you can take a free bite without thinking of your doctor or your spouse’s disapproving nods? Well, you can’t have complete freedom in eating what you want if you have diabetes but you can work out a healthy diet plan.
More than 60% of diabetic patients suffer from some kind of nerve disorders or neuropathy. And nerve disorders can occur in any part of your body interfering with your happiness and active lifestyle. With diabetes, you need to watch weight and prevent the threats of heart disease, stroke, neuropathy and more. To control blood sugar, and to keep the risk of nerve pain at bay experts recommend a very balanced diet and it is not in the least complicated. Diabetic patients should watch their carbohydrate intake and at the same time take very nutritious food. The problem with such health conditions is that you cannot stick on to just one group of food or food habits. You will have to consume all kinds of food for your well being.
- The importance of starch. Diabetes does not mean avoiding starchy foods. You need starchy foods for your calories, macronutrients, fibre, vitamins, and minerals. But their consumption has to be even or as recommended by your dietitian. You might need six servings of bread, cereal, pasta, rice and vegetables and legumes like potatoes, beans, corn etc and nuts. Twenty five to thirty grams of fiber a day would do good.
- Choosing whole grain foods is a wise idea as they do not give you any undesired fat. Replace half of your grain diet with whole grains.
- Fruits and vegetables are a must. Target eating five fruits and vegetable everyday. In other words, eat 2 cups of fruit and 2 1/2 cups of vegetables as part of your breakfast, snack or meal. Bananas are not advisable for diabetes patients.
- Eat less of trans-fatty acids and saturated fats. Instead of organ meats consume only lean meats and poultry. Low-fat or non-fat dairy products are the best way to consume milk products without their fat content. Carefully avoid butter, margarine and the like. You need no more than 200 milligrams of cholesterol a day.
- Befriend monounsaturated and polyunsaturated fats. Moderate quantities of olive oil or canola oil and the like are healthy.
- Fish can be healthy. Cod, tuna and halibut are less hazardous than meat as they have very little of cholesterol and saturated fat. The heart healthy Omega-3 fatty acids are present in fish like salmon, mackerel and herring. Do not eat fried fish at large.
- Avoid sugar in your beverages. Eat less of desserts restricting them to once or twice a week or avoid them for good.
- Limit alcohol.
- Exercise for at least 30 minutes a day.
- Remember that you need to control weight and cannot afford to put on a pound every other month. What you eat and drink should be balanced with your physical activity for this very reason.
However, before you try out something new it is good to get recommendations from your doctor for an individualised diet plan.