11.13.2018

Putting together a diet plan if you have diabetes.

Diabetes is a medical condition a lot of people suffer from. However, it can be easily managed by following a healthy eating plan. Managing health through what you eat is important because it prevents medical conditions from becoming worse. There are specific diabetic diet plans you can follow. However, it is recommended to follow the advice given in this blog post, and then come up with your own plan to suit you. After all, everybody has different tastes, and ensuring you enjoy your diet will give you the best chance of sticking to it.


Limit your intake of highly refined carbohydrates
Firstly, let’s deal with carbohydrates as these have a substantial impact on your level of blood sugar. It is advisable to limit your intake of highly refined carbohydrates, such as white bread. Instead, you should incorporate high-fibre complex carbohydrates into your diet. These will help to keep your blood sugar levels moderate because they are slow release carbs and therefore they ensure your body does not produce too much insulin. Great carbohydrates to include are; high-fibre breakfast cereals, wholegrain bread, sweet potatoes and brown rice.
Analyse the glycaemic index
In addition to this you should also analyse the glycaemic index (GI). This has been designed to tell you how quickly food turns into sugar when in your system. Anything with a rating over 50 is considered to have a greater effect on blood glucose levels, whilst those below 50 boast a low GI. Some foods to avoid based on this assessment include; scones (85), bananas (60), white baps (90), honey (60), baked potato (60), mashed potato (75), parsnips (80) and beetroot (60). However, the following foods all have low GI and therefore will not have a substantial impact on your blood sugar levels; aubergine (15), skimmed milk (35), peppers (<15), chickpeas (22), wholemeal rye bread (40), mushroom (<15) and whole-wheat pasta (50).

Be mindful of your alcohol consumption
You also need to be cautious about the amount of alcohol you drink - alcohol and diabetes aren’t a good match! Two standard drinks at a maximum per day are recommended.

Your sweet tooth
And finally, just because you are diabetic does not mean you have to kiss goodbye to your sweet tooth. You don’t have to eliminate sugar altogether, you simply need to be careful with your level of intake. If you are going to have a dessert after your meal then try and limit carbohydrates from your main meal. Add some healthy fats, such as yoghurt, nuts, and peanut butter to your dessert. Fats actually stop your blood sugar levels from rising as quickly because they slow down the digestive process.

Hopefully, you now feel more prepared to put together a diet plan that takes into account your diabetes. Do not hesitate to consult your doctor or nutritionist if you would like further help.

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