SMART FOOD CHOICES FOR DIABETICS
Want an easy way to regulate your blood sugar? Think before you eat. What a diabetic eats plays an important role in controlling blood sugar and risks for other health problems.
Sugar-Free is Not Always Best - Some "sugar-free" or "no sugar added" foods will often do the exact opposite of what you think. They may raise your blood sugar - quite often more than twice as much as real sugar.
Eat Small Meals Often - Diabetics who skip breakfast and lunch and then overeat at dinner and before bed are dangerously affecting their blood sugar levels. Going from low blood sugar during the day to significantly high blood sugar in the evening will quickly place you in danger of developing life-threatening complications. Instead, think about eating four to six small meals spaced evenly during the day to keep your blood sugar levels constant.
De-Salt - Reducing or getting salt out of your diet completely will help lower and regulate high blood pressure. Think about getting that shaker off the kitchen table, buying canned foods with low or no sodium added, removing salt from recipes, and using a light salt or alternative seasoning if salt is necessary.
Fiber is Your Friend - Consume foods rich in soluble fiber, including barley, beans, cantaloupes, grapefruits, oat bran, oatmeal, oranges, papayas, peas, prunes, raisins, strawberries, and many more. Eating more fiber equates to lower blood sugar and more controllable diabetes. Aim to eat five servings of fiber rich vegetables and five servings of fiber rich fruit each day.
Whole Grains are Great - Diets high in refined white flour are linked to the causes of diabetes. Less diabetes is found in people who have diets high in whole grains like barley, buckwheat, millet, rolled oats, and rye.
Carbs Have Made a Comeback - Highly processed carbohydrates, as in cookies, are still huge problems for diabetics. But, natural carbohydrates like beans, fruit, vegetables, and whole grains are full of fiber and will help manage blood sugar.
Fish is Fabulous - Omega-3 fatty acids reduce bad cholesterol and triglycerides while helping to raise good cholesterol. Omega-3 fatty acids are easy to get by eating fish, including anchovies, bluefish, herring, mackerel, rainbow trout, salmon, and sardines.
Go Nutty - Nuts are crammed with good fats, protein, and fiber. Almonds, pistachios, walnuts, and nut butters help keep you feeling full and satisfied and therefore help you eat less during the day.
Cinnamon Spice is Nice - Cinnamon is more than a tasty spice. Medical studies suggest it can also assist in increasing the effectiveness of insulin and control blood sugar. Cinnamon supplements are available at diabetic and medical supply stores or just use the cinnamon you buy in your grocery store spice aisle.
Have a Spot of Tea - Savor a cup of caffeinated or decaffeinated tea anytime you like. Black, green, and oolong teas boost insulin activity and help regulate blood sugar. Drinking your tea without adding sugar, whole or fat-free milk, soy milk, or creamer is best.
|
