Preparing food for both diabetics and healthy individuals can be tricky. Saturated fats, carbohydrates, cholesterol and sodium levels vary widely from dish to dish depending on the amount of preparation and effort that goes into the meal. Even foods that are considered healthy when eaten alone can have disastrous effects when eaten in combination with a different food.
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what are some good food for diabetics
Diabetics are often told what to eat. But what about supper?
The answer depends on whether you have type 1 or type 2 diabetes.
Type 1 diabetics have to be careful about the amount of carbohydrates they eat, but they also need to make sure they get enough protein and fat.
Type 2 diabetics can eat more carbohydrates and less fat, but they still need to watch their total calories and fiber intake.
For both groups, it’s important to choose healthy foods and avoid foods that are high in sugar and saturated fat. Here are some tips on how to eat right for diabetes:
Eat a low-fat diet. Diabetics should limit their intake of saturated fats, such as those found in meats, whole milk and butter. Instead, eat more unsaturated fats found in nuts, seeds and vegetable oils like olive oil or canola oil. These healthy fats help keep cholesterol levels down by raising “good” HDL cholesterol while lowering “bad” LDL cholesterol.
Choose low-glycemic foods over high-glycemic foods whenever possible. Glycemic index is a measure of how much carbohydrate-containing food will raise blood glucose levels after eating it compared with pure glucose syrup (which has a glycemic index of 100). High-
Diabetics should eat a well-balanced diet that consists of a variety of foods. The best way to ensure you’re eating a healthy diet is to focus on whole grains, fruits, vegetables and lean protein sources.
The following foods are good for diabetics:
Whole grains such as brown rice, whole wheat breads and pastas. These foods are high in fiber and nutrients like magnesium, potassium, folate and B vitamins. Whole grains also have less starch than refined grains.
Fruits such as berries, apples or bananas are high in antioxidants and vitamins C and E. They also contain natural sugars so limit them to one serving per day if you have type 2 diabetes.
Vegetables such as spinach or broccoli are low in calories, but high in fiber and nutrients such as folic acid, vitamin C, potassium and vitamin E. Vegetables can be prepared simply by steaming or stir-frying them with a small amount of olive oil or butter substitute (mono- or diglycerides).
Diabetics need to eat a variety of foods.
The key is to eat fresh foods, not processed ones. Processed foods are high in calories and they often contain lots of added sugar, which can increase your blood glucose levels.
Foods that are low in fat and carbohydrates should be the focus of your diet. This will help you maintain a healthy weight and prevent diabetes-related complications like heart disease and stroke. Here are some examples:
Vegetables – vegetables such as tomatoes, carrots, green beans and cabbage are good sources of fibre. Choose low-fat varieties whenever possible
Fruits – apples, pears, strawberries, oranges and dried fruits such as raisins are all healthy choices for diabetics
Whole grains – whole grains such as brown rice and wholemeal bread provide carbohydrate energy without raising blood glucose levels too much
Fish – oily fish such as salmon, sardines and mackerel is an excellent source of omega-3 fatty acids which help reduce inflammation in the body (inflammation increases the risk of heart disease)
Diabetics should eat a balanced diet with plenty of fruits, vegetables, whole grains and lean meat. They should also avoid sugar-sweetened beverages and foods with added sugar.
Meats and Alternatives:
Choose lean meats and poultry. Trim visible fat from meat before cooking, and cut back on processed meats such as sausages, luncheon meats and bacon. Fish is a good choice because it contains heart-healthy omega-3 fatty acids.
Vegetables:
Eat at least 2 cups of vegetables each day (mixing dark green, red/orange, starchy and beans). Choose fresh vegetables over canned vegetables whenever possible to limit sodium intake. Eat more beans than meat to add fiber to your meal plan. Try new vegetables; there are many varieties you may not have tried before!
Fruits:
Choose 2-3 servings of fruits daily (mixing dark green, red/orange, dried). Fresh or frozen is best when available; otherwise try unsweetened canned fruit without added sugar or syrup. Limit dried fruits because they can be high in calories from natural sugars (it takes about 4 ounces of dates to equal 1 ounce
Diabetics and the food they eat
Diabetes is a chronic disease that affects the body’s ability to produce or respond to the hormone insulin. Insulin is necessary for the body to be able to use glucose (sugar) for energy. When a person eats, their blood sugar rises. Insulin is released by the pancreas and allows the sugar to enter various cells where it is used as fuel. If someone has diabetes, their body either does not produce enough insulin or their cells become resistant to it, so their blood sugar cannot enter cells easily.
People with diabetes have high levels of glucose in their blood, which can lead to serious complications such as heart disease, kidney failure, blindness and lower limb amputation. The good news is that there are many ways people with diabetes can manage their condition and live long and healthy lives.
Diabetes treatment plans usually include medication for type 2 diabetes, exercise and diet management. It’s important for people with diabetes to control their blood sugar levels by following a healthy eating plan that meets their individual needs. A registered dietitian can help you create an individualized meal plan based on your likes/dislikes and any special dietary needs you may have due to other health conditions such as high cholesterol or high blood
What should diabetics eat for supper,
Foods to Avoid:
Avoid eating a lot of fat and protein. This is important if you are overweight, but it is also important if you are not overweight. Fat and protein can be converted into glucose (blood sugar) by your body. If you eat too much of them, they will be converted into glucose and raise your blood sugar level.
Fatty foods include butter, cheese, whole milk, cream, ice cream, oils (e.g., corn oil), salad dressings with oil in them and any foods that are fried in oil. High-fat foods include nuts, peanut butter and avocados. Protein sources include meats (beef, pork), poultry (chicken or turkey), seafood (fish), eggs and dairy products such as milk and cheese. Protein sources also include beans and peas (legumes). Legumes are high in fiber so they have a low glycemic index value which means they do not raise blood sugar levels as much as other carbohydrate foods do. Legumes include lentils, black-eyed peas and kidney beans. Legumes are also low in fat so they are good choices for people who need to lose weight or who want to lower their cholesterol level
What to Eat for Diabetes
The best diet for diabetics is one that is healthy and includes a balance of carbohydrates, proteins and fats. The American Diabetes Association recommends that you eat a variety of foods from the following groups:
Fruits and vegetables: Choose at least five servings per day. Try to eat more vegetables than fruit. Examples include salad greens, tomatoes, carrots, onions, peas and beans.
Whole grains: Try to get at least half of your grains from whole grains. Examples include whole-wheat breads, brown rice and oatmeal.
Protein foods: Eat a variety of protein foods (such as poultry, fish, eggs and legumes) at each meal. You need to eat enough protein to maintain muscle mass while you’re losing weight. Protein also helps keep blood glucose levels steady after eating a meal or snack.
Dairy products: Choose low-fat dairy products most often (1% milk instead of 2%). You can also choose fat-free (skim) milk if you prefer it over low-fat milk or yogurt instead of regular yogurt in recipes that call for sour cream or mayo.
Healthy fats: Include some unsaturated fat in your daily diet to help lower cholesterol levels in your
Diabetics should eat a healthy diet, with plenty of fruits and vegetables and low-fat dairy products.
The American Diabetes Association recommends that people with diabetes follow a diet that is low in saturated fat and cholesterol, while maintaining a healthy weight. The ADA also recommends limiting the intake of fats, sweets and alcohol to help control blood sugar levels.
A healthy diet should consist of:
Vegetables and fruits – Five to seven servings per day.
Whole grains – Six to eleven servings per day.
Low-fat or non-fat dairy products – Two to four servings per day.
Lean protein sources – Three or four servings per day (one serving equals 3 ounces).
Diabetes is a condition that affects approximately 26 million Americans. It occurs when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that helps convert food into energy.
Diabetes can be classified as type 1, type 2 or gestational diabetes. Type 1 diabetes usually develops during childhood or adolescence and involves destruction of the cells that produce insulin in the pancreas. In type 2 diabetes, cells throughout the body become resistant to insulin and your body cannot make enough of it to keep blood glucose levels normal. Gestational diabetes occurs only during pregnancy and usually goes away after delivery.
To manage diabetes, you need to balance your diet with exercise and medication if necessary. Here are some foods you should include in your meals and snacks:
Whole grains – The American Diabetes Association recommends eating at least three servings of whole grains each day because they’re rich in fiber, which helps regulate blood sugar levels. Whole grains include brown rice and bulgur wheat as well as oats, barley, quinoa and millet. These foods also contain B vitamins that help convert food into energy for the body’s cells.
Vegetables – Vegetables provide vitamins A and C as well as fiber, which helps lower cholesterol
A diet high in sugar and refined carbohydrates is one of the main causes of diabetes. It is important to avoid foods that contain too much sugar and other refined carbohydrates, such as white bread, white rice and pasta.
If you have diabetes, you should eat:
fruits/vegetables with no added sugar or salt
plain yoghurt or unsweetened soya products (e.g. tofu)
whole grains (e.g. brown rice, oats) or wholemeal bread
low-fat dairy products (e.g. low-fat milk, cheese).