With more people being diagnosed every year with diabetes, it is understandable to want to make lifestyle changes that will help you prevent, reverse, or control your diabetes. If you have, or are at risk for developing, diabetes, you should consult with your physician. They will likely suggest a diet and exercise plan to help with your condition. Below are a few of the common dietary tips for people suffering from diabetes.
Limiting Sugar Intake
Having diabetes does not mean that you can never have sugar. You simply must be smart about your intake of sugar. There are many small changes you can make in order to have a major impact on your health:
- Drink more water instead of fruit juices, sodas, or artificially sweetened drinks.
- If you do eat sweets, have them with a meal instead of on their own. When you eat a dessert with a healthy meal, you will likely not see as significant a spike in your sugar levels.
- Eat sweets in moderation. Limit your desserts and sweets to small portion sizes and learn to really savor each bite.
Choosing Smart Carbs
People suffering from diabetes are often warned to avoid carbohydrates as much as possible, as they have a major impact on your blood sugar levels. The truth is that not all carbs affect your body equally. Highly refined carbs are the ones that will increase your blood sugar levels. These are found in:
- Sodas
- White rice
- Regular pasta
- Pastries
- White bread
Complex-carbs, which are high in fiber, can actually be very beneficial for your diet. These foods provide your body with more energy, keep you feeling full, and reduce your body’s need to produce high amounts of insulin. Complex-carbs can be found in:
- Whole-wheat pasta or bread
- Whole grain bread
- Brown or wild rice
- Bran muffins
- Sweet potatoes
Developing a diet to control diabetes is all about understanding your choices and enjoying sugars, carbs, and fats in moderation.
