Diet plans that work for diabetes
Diabetes is a metabolic disorder that affects over 400 million people globally. Diabetic patients have uncontrolled blood sugar levels due to inadequate production of insulin by the pancreas. There is no permanent cure for diabetics. Changing one’s lifestyle helps the diabetic patients to live a better life.
Maintaining good blood sugar levels is important to avoid any complications from this disease. A typical diet plan for a diabetic patient must include the following nutrients listed below.
Carbohydrates that have low glycemic index
Five portions of fruits and vegetables in a day
Limited intake of saturated fat
Consumption of low-fat dairy food
Lean meat over fatty or processed meat
Baked, grilled, steamed or poached food instead of roasted or fried ones
Limited your sugar intake
Plenty of water
Fish at least twice a week
Healthy breakfast on a daily basis
Moderate alcohol consumption
Some of the popular diet plans that work effectively for people with diabetes are listed below.
Many research studies across the world have proven that a diet that is low in carbohydrates and rich in protein helps to maintain the blood sugar levels effectively. It is easier to follow the low-carb diet because high protein intake keeps the hunger at bay for long hours. A research conducted at the Albert Einstein College of Medicine proves that if the Atkins diet is followed strictly, the blood sugar levels are brought under control and overall well-being is also improved.
Paleo diet is nothing but eating like our ancient ancestors. This diet includes consumption of protein that comes from poultry, fish, and meat, plant-based food like fruits, non-starchy vegetables, nuts (except peanuts) and seeds and healthy fats like avocado oil, olive oil, walnut oil, coconut oil and flaxseed oil. The Journal of Diabetes Science and Technology proves that this diet improves the glycemic control in diabetic patients within a short span of time.
The Mediterranean diet is rich is oleic acid. This fatty acid is found naturally in animals and plant-based oils. This diet helps to lower the blood sugar levels significantly and also helps lose body weight. Food in this diet includes protein from fatty fish, salmon, poultry and eggs, fruits and vegetables, seeds, nuts and healthy fats like almonds and olive oil. If you are following this diet, you are allowed to eat red meat only once a month and your consumption of red wine must be in moderation.
Adjusting to these diet plans that are designed around low carbohydrates and high protein food can be challenging. It takes lot of determination and care. However, in the long run, to be healthy with diabetes, it is required to switch to healthy eating.