When you have diabetes, a healthy lifestyle includes both
nutrition and exercise. Along with other advantages, maintaining a balanced
diet and exercising regularly will assist you in maintaining blood glucose,
also known as blood sugar, within the desired range.
You must combine what
you consume and drink with exercise and diabetic medications, if you take any,
in order to control your blood glucose. Your level of blood glucose must be
kept in the range that your medical team advises by paying attention to what
you decide to eat, how often you actually consume it, and when you eat.
At first, it may seem difficult to increase your activity
level and alter your eating and drinking habits. Starting small and gaining
support from your family, friends, and medical staff may be easier for you.
1. What Meals are Suitable for Diabetics?
You might be concerned that having diabetes implies avoiding
certain meals. The best part is that you’re able to continue enjoying your
favourite meals, but you may have to eat fewer of them or in smaller
quantities.
Your dietitian or nutritionist will work with you to develop
a customized diabetes meal plan that suits your preferences, likes,
dislikes and your needs.
Eating a range of healthy options from all food categories
in the amounts recommended by your meal plan is the key to eating when dealing
with diabetes.
2. When Should a Diabetic Eat?
Others may be able to adjust the time of their meals more easily. You might
need to have the same quantity of carbs at the same time every day, depending
on your diabetic medications or kind of insulin. You can be more flexible with
your eating schedule if you use “mealtime” insulin.
Your level of blood glucose may drop too low if you use some
diabetic medications or insulin and miss or delay a meal. Ask your medical
staff if you should consume before and after exercise and when you should eat.
3. If I Have Diabetes, How Much May I Eat?
You can better control your weight and blood sugar by having the right amount of food. Your medical staff can assist you in
determining how much food and calories you should consume each day.
Creating a Meal Plan
If you have diabetes, you can use the plate technique to
help you determine how much to consume. The approach that will work best for
you should be discussed with your medical team.
Plate
technique:
You may regulate your portion sizes by using the plate
approach. No need to track your caloric intake. The plate technique illustrates
how much of each food category you ought to consume. For lunch and dinner, this
approach works well.
Employ a 9-inch plate. Place meat or other proteins
on one-fourth of the plate, nonstarchy vegetables on half, and a
grain or other carbohydrate on the remaining one-fourth. Starchy veggies like
corn and peas are sources of carbohydrates.
As part of your meal plan, you may also take a small bowl of
fruits or a single piece of fruit and drink a tiny glass of milk.
Small snacks in between meals are another possibility for
your regular meal plan.
4. Which Foods Should I Avoid If I Want to Regulate My Blood Sugar?
You might need to limit the amount of high-carbohydrate
foods and beverages you consume to maintain your blood sugar levels under
control. It doesn’t imply that you’ll never take pleasure in them. However, you
will only need to consume them occasionally or in smaller portions.
Limiting the following high-carb foods and beverages is
advised:
- Foods high in sugar, including stuff like candy,
cookies, cake, ice cream, sweetened cereals, & sugar-added canned
fruits - Juice, ordinary sodas, and even regular sports or energy drinks
are examples of beverages with added sugars. - White pasta, bread, tortillas, and rice, particularly
those prepared with white flour - Starchy veggies like peas, corn, and white potatoes
Additionally, you might need to cut back on your alcohol
intake as well as your salt and fat intake.
5. General Guidelines
- Regular exercise
You can achieve and maintain a healthy weight with regular
exercise, which also improves insulin sensitivity.
- Limit your calorie intake
Your levels of blood sugar rise as a result of your body
converting the carbohydrates you eat into glucose. Therefore, consuming fewer
carbohydrates can help with blood sugar regulation.
- Consume more fibre
Consuming a lot of fibre can help with blood sugar control.
In this regard, soluble dietary fibre seems to be superior to insoluble fibre.
- Keep hydrated by drinking water.
Hydration helps to lower blood glucose levels and the
risk of developing diabetes. Avoid beverages with added sugar and opt instead
for water and zero-calorie liquids.
- Use portion management
You may control your levels of blood sugar by concentrating
on your portion proportions.
- Make an effort to control your tension
You may be able to control your blood sugar levels by
controlling your level of stress through exercising or relaxation techniques
like yoga.
- Get enough good sleep
Good sleep supports healthy weight
management and blood sugar regulation. On the other side, insufficient sleep
might interfere with important metabolic hormones.
Is There Anything to Worry About?
If you are diabetic, it’s crucial that you work
together with your physician and dietitian to develop a diet that is effective
for you.
To control your blood sugar, eat healthful foods, watch your portions,
and plan ahead. You incur the danger of fluctuating levels of blood sugar and
more serious consequences if you divert from your recommended diet.
Special Note
This guide is a one-size-fits-all solution for diabetic patients.