List of Best And Worst Food For Diabetic
Hi guys today we will share the best and worst food for diabetic. it is yet another time to learn and get our mind filled with knowledge. Today we will be considering Diabetic food but before then, let’s have some background story about Diabetes mellitus.Diabetes mellitus (DM) is a multisystem dysfunction characterized by increased glucose level due to abnormal insulin production, impaired insulin utilization or both. It is often called SUGAR DIABETES.
Risk factors identified with diabetes mellitus includes:
- Family history of diabetes
- History of gestational diabetes…etcetera
Research has shown that diabetes mellitus is a leading cause of adult blindness, (ESKD), and non-traumatic lower limb amputation. If left untreated, complications like Neuropathy, Nephropathy, Retinopathy, Cardiovascular disease, Alzheimer’s disease, Diabetic ketoacidosis can arise.
The Following are the Best And Worst Food For Diabetic
As we all know, there are several types of diabetes mellitus and they include;
- Type 1 diabetes
- Type 2 diabetes
- Gestational diabetes……etcetera. Prediabetes is a condition where there is a slight increase in one blood sugar level but it is not high enough to be diagnosed as Type 2 diabetes.
It is a known fact that diabetes mellitus has been battled with for several years and a lot of people who have been diagnosed of this condition are placed on several drugs (Oral agents or insulin), and some lifestyle changes like a diet and weight regimen and exercise to help manage the condition. Diabetes mellitus can only be managed and not cured just like hypertension. In managing an individual with diabetes mellitus some lifestyle changes need to be implemented but today we will be focusing on the Nutritional aspect of this management.
A Diabetic diet is simply a diet that is consumed to control one’s blood sugar level. This means it’s a nutritionally balanced meal plan aimed at maintaining blood sugar levels within the normal range and achieving a healthy weight. A healthy diabetic diet is well designed by a dietician and one’s doctor should refer a patient who has been diagnosed with either prediabetes or diabetes mellitus to the dietician. Incorporating this form of diet involves making some radical and consistent lifestyle changes and being able to maintain it in order to achieve the blood sugar level goal.
According to the American Diabetes Association, there are three diabetes mellitus diet strategies and they include:
- Healthy body weight: In achieving a healthy body weight, one body mass index should be within the range of 18.5-25.
- Normal lab result: Getting tested regularly help ensure that the diet plan, exercise strategies and medications prescribed are all working effectively to normalize one’s blood sugar.
- Future complications: Adoption of a new lifestyle and sticking to it helps reduce the risk of having complications like Neuropathy, Nephropathy, Retinopathy, Cardiovascular disease and Alzheimer’s disease.
So, in being able to effectively achieve the required blood glucose level, such individual should follow the regimen given. In adopting a diabetic diet plan, the American Diabetes Association said a Mediterranean-style diet, plant-based diet and the dietary approach to stop Hypertension (DASH) is good to make a diabetic diet plan.
Recommended foods for this purpose include:
- Healthy carbohydrate such as fruits (strawberries), vegetables, whole grain, legumes (beans and peas), low-fat dairy products (milk and cheese)
- Fiber-rich food such as fruits, vegetables, whole grain, nuts, legumes, chia seeds, broccoli, flaxseeds
- Heart-healthy fish such as Salmon, tuna, mackerel, sardine, herring, anchovies
- Good fat such as avocados, nuts, canola, olive and peanut oils.
As it isn’t a new story or discovery that diabetes mellitus increases one’s risk of heart diseases and stroke, to avoid this complication, one should avoid food that contains the following:
- Saturated fat such as beef, butter, hot dogs, bacon, sausage, coconut and kernel oils
- Trans fat such as snacks, baked goods
- Cholesterol such as egg yolks, liver and other organ meat. Consume no more than 200mg of cholesterol a day
- Sodium: consume less than 2300mg a day.
In buttressing the above statement, the American Diabetes Association came up with a Diabetes plate method which one rationalizes one diet.
Best And Worst Food For Diabetic
The diabetic plate method is the easiest way to create healthy meals that can help manage blood sugar. This meal as seen in the image above constitutes:
- Non-starchy vegetable (Half of the plate): This is lower in carbohydrate and high in vitamin, minerals and fiber. Examples are: Cabbage, carrot, asparagus, cucumber, okra, mushrooms, tomatoes, salad greens…..etcetera
- Carbohydrate (Quarter of the plate): Examples are: Whole grains and its products like brown rice, oats/oatmeal, bread, pasta, starchy vegetables like green peas, plantain, potato, pumpkin, yam, beans and legumes, fruits and dried fruit….etcetera
- Protein (Quarter of the plate): This is lower in fat and saturated fat. Examples are chicken, turkey, eggs, fish like cod, tuna, tilapia, shrimp, salmon, lobster, lean beef, lean pork, beans, nuts….etcetera
- Water or Zero-calorie drink: Zero or low-calorie drink includes: unsweetened tea (hot/iced), unsweetened coffee (hot/iced), sparkling water or club soda, flavoured water or sparkling water without added sugar, diet soda…etcetera. It should be noted drinking water is still the best choice because it contains no calories or carbohydrates.
The consumption of a diabetic diet by individuals who have been diagnosed with diabetes proffer the following benefits:
- Reduces inflammation and other risk factors for heart disease and stroke.
- Good source of protein.
- Rich in nutrients like Vitamin C as well as antioxidants that protect the heart and eye health.
- Chia seed consumption help in weight reduction and blood glucose level maintenance.
- Reduction of LDL cholesterol levels…. Etcetera
In conclusion, we have been able to note that mismanagement or non-management of diabetes mellitus leads to unfathomable complications which can invariably lead to death. But eating foods that will help keep the blood sugar level and insulin level in check will help prolong one life but it is only possible if one sticks to the balanced nutritional and drug regimen provided by one’s dietitian and doctor.
Related: Healthy vegan diet
* You can download a free copy of the eBook on “Ketogenic Diet 101”