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As a diabetic, you need to pay constant attention to your eating habits and your sugar levels. You should also keep in regular contact with your doctor or medical supervisor, in case your condition changes. In addition, you may find the following guidelines useful:
1. In general, the best type of diet to follow is a low-fat diet.
The eating plan for diabetes should be a balanced healthy diet, the same kind that is recommended for the rest of the population:
*Limit consumption of salted foods, refined sugar, and fatty foods, particularly those of animal origin. Choose small amounts of vegetable or olive oil instead.
*Do not smoke or use tobacco in any form.
*Avoid being overweight. Diabetes is four times more common in middle-aged obese people.
*Eat a diet rich in fruit and vegetables every day (see below under complex carbohydrates).
2. Make complex high-fiber carbohydrates a major part of your diet.
Carbohydrates can be divided into two types:
Simple Carbohydrates - These include ingredients like sucrose, glucose or fructose, and are found in sweets, candies, cakes, sweet drinks (especially sodas), jellies and jams. Simple carbohydrates are rapidly absorbed and digested. They cause a sudden surge of sugar in your bloodstream that can cause problems. They should be avoided altogether or eaten in very small quantities.
Complex Carbohydrates - These include whole wheat or whole grain bread, whole-wheat pasta, brown rice, beans, oats, and most vegetables and fruits. Complex carbohydrates are slowly absorbed and digested. They help to keep sugar levels relatively stable and provide good nutrition to support your body’s needs.
Note: If a small amount of simple carbohydrate (e.g. jam) is eaten and absorbed with a quantity of complex carbohydrate (e.g. whole grain bread), the sugar in the simple carbohydrate will be absorbed more slowly.
3. Drink alcohol in moderation.
Ideally avoid it altogether. Alcohol behaves like a simple carbohydrate and can quickly destabilize your sugar-levels. If you can't avoid it, drink ONLY in moderation and NEVER on an empty stomach.
4. Follow a regular exercise plan.
Exercise is particularly important for diabetics as it helps to regulate blood sugar levels. If you do not take regular exercise, even something as simple as a leisurely walk, I strongly urge you to consult your doctor for advice about exactly how much exercise you need and when you should take it. Any movement is better than none!
5. Learn about nutrition.
Managing diabetes requires daily discipline. For the sake of your long-term health, you must not delegate the planning of your diet to someone else. It is your life and your responsibility. You must take an active role. The only way to accomplish this is to learn as much as you can about following a healthy and nutritious diet and make some lifestyle changes.
For more information, consult your doctor or dietician. Visit your local library or bookshop. Search the Internet.
By following the guidelines listed above, your body will not only be better able to control your diabetes but will help reduce your risk for other diseases. You will also provide a good example for your family and contribute to their good health as well.
Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health and business. One of the best weight loss systems available, the BURN THE FAT program, reveals healthy ways to force your body to burn fat and lose weight. |
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