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Healthy Diabetes Diet

Eating a proper diet is important for everyone, but for a person suffering from diabetes, eating right is critical for optimal health. Diet plays an important role in controlling diabetes. The main objective of a healthy diabetes diet is to maintain ideal body weight, by providing adequate nutrition along with normal blood sugar levels in blood. Diabetics need to take care of their diet and about the food they eat.

In order to better balance your blood sugar level, improve your ability to use insulin, maintain a healthy heart and stay at an ideal weight, it's important to eat less sugar, fat, cholesterol and sodium. At the same time, you should eat more complex carbohydrates and fiber.

A diabetic should include more whole grains, especially oats, brown rice and whole grain cereals and breads. A healthy diabetes diet should include plenty of fresh fruits and vegetables, moderate amounts of fish, poultry and lean meat, nonfat milk, herbs, spices and lemon juice (instead of salt). Diabetics should look out for food labels with phrases like ‘no sugar added’, ‘dietetic’, or even ‘diabetic’.

Dietary Guidelines for Healthy Diabetes Diet

1. Carbohydrates should provide 45 - 65% of total daily calories.
2. Fats should provide 25 - 35% of daily calories.
3. Monounsaturated (olive oil, peanut oil, canola oils, nuts, avocados) and omega-3 polyunsaturated (fish, flaxseed oil, walnuts) fats are the best types.
4. Limit saturated fat (red meat, butter) to less than 7% of daily calories. Choose nonfat or low-fat dairy instead of whole milk products.
5. Limit trans-fats (hydrogenated fat found in snack foods, fried foods, commercially baked goods) to less than 1% of total calories.
6. Protein should provide 12 - 20% of daily calories, although this may vary depending on a patient’s individual health requirements. Patients with kidney disease should limit protein intake to less than 10% of calories. Fish, soy, and poultry are better protein choices than red meat.

Do’s and Don’t for Healthy Diabetes Diet

1. A diabetic should take cholesterol-lowering oatmeal in breakfast.
2. Nuts such as pecans, walnuts, and almonds are rich in mono unsaturated fat and are good for diabetics.
3. Don't fry foods instead bake, boil, poach or sauté in a nonstick pan. Steam or microwave vegetables.
4. Beans such as kidney beans, chick peas, and dry beans, navy beans and peas when eaten along with pasta, stews and leafy salads can reduce bad cholesterol (LDL).
5. A diabetic can eat fat free milk, yogurt, and cheese. Egg whites can also be included.
6. White meat such as chicken, Fish and shellfish are good for diabetics.
7. A diabetic should eat less high-fat red meat and more low-fat turkey and fish.
8. Cinnamon, garlic, onion, bitter melon and guar gum are good to reduce blood glucose level.
9. Include more fiber intake in the form of raw fruits, vegetables, whole cereals etc.
10. Add wheat bran to your wheat flour. This will increase fiber in your diet. You can also add flaxseed and fenugreek seeds into the wheat flour.
11. Limit your salt intake (sodium content)
12. Avoid ready to eat and junk foods items. Rinse processed foods in water and, wherever possible, choose fresh foods over canned

To get the complete list of diabetes foods, be sure to grab ebook – Diabetes Guide and manage your diabetes naturally. This ebook also covers full information on how to control diabetes through diet.

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