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Take Control Over Diabetes: Get the Right Nutrition with Diet and Eating Tips

June 13, 2023

In the United States, 11.3%, or 37.3 million individuals, have diabetes, and around 283,000 children and adolescents younger than age 20 years have been diagnosed with diabetes. Studies have found that diabetes diagnosis rates were greater among those aged 45 to 65 and older than they were among those aged 18 to 44.

Living with diabetes can be difficult, but it doesn't have to be a life sentence. Taking control of your diabetes through an effective diet and eating plan can help you manage your condition and lead a healthier, happier life.

This blog will provide you with nutrition information and diet and eating tips to get you started on your journey to reclaiming your life and health. Through knowledge, we can gain the confidence to make healthier food choices, plan meals tailored to our individual needs, and be in the driver’s seat with our disease. With the right guidance, you will be able to manage your diabetes successfully and enjoy a life of wellness.

What is the best diet for a diabetic person?

When it comes to diabetes, proper diet and nutrition are essential parts of managing the condition. By eating the right foods, you can help keep your blood sugar levels steady, reduce your risk of complications, and look and feel your best.

Fortunately, all of the major types of diets—including plant-based, low-carb, low-fat, and Mediterranean—can be beneficial for people with diabetes. Eating a variety of these healthy foods can provide essential vitamins, minerals, fiber, and other nutrients for optimal health.

If you’re a diabetic looking to develop a good eating plan, start by eating meals based on whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. To keep your blood sugar in check, focus on portion sizes and spacing out meals throughout the day. Also, try to avoid or limit unhealthy foods high in saturated and trans fats, added sugars, and sodium.

What food should a diabetic person avoid?

When it comes to diabetes, food is medicine; some of the foods you eat can help you manage blood glucose levels, while others can increase your risk of diabetes-related complications. To optimize your diabetes care, it’s important to know which foods to avoid.

  • Unprocessed starches - Foods like white and wheat breads, white rice, and potatoes should be avoided as they lead to rapid spikes in blood sugar. Also, white-flour-based baked goods like cakes, cookies, and donuts are not good options.
  • Processed sugars and sweeteners - Soft drinks, sports drinks, candy, and syrups, can cause your blood glucose to rise suddenly.
  • Dairy products and fatty meats - Food like bacon, sausage, and processed luncheon meats can be especially dangerous for diabetics. They cause high, unhealthy levels of saturated and trans fats, which can lead to serious health issues for those with diabetes, including cardiovascular disease, stroke, and kidney failure.
  • Fried foods - Fatty foods should also be avoided as they are composed of unhealthy trans fats that can cause inflammation throughout the body and raise the risk of diabetes-related complications.

Avoiding added processed sugars, processed carbohydrates, and unhealthy fats will help you better manage your diabetes (and potentially avoid diabetes-related complications). And don’t forget to always aim for a balanced diet that incorporates plenty of fresh fruits, vegetables, lean meats, and whole grains.

How much food can a diabetic eat?

It can be tricky to maintain a balanced diet when you have diabetes, but the good news is that there’s still a lot of delicious food you can enjoy! Eating the right types of foods in the right portion sizes is a key factor in managing your condition. 

So, how much food should a diabetic eat? The answer varies based on several factors, such as age, weight, activity level, and blood glucose levels. In general, an adult diabetic should aim to have three meals and two to three snacks each day. Eating consistent portions of healthy food, like whole-grains, fruits, vegetables, nuts, and lean proteins, can help maintain glucose levels and keep your energy level up. 

When preparing your meals, try focusing on portion sizes. Eating more food than recommended can cause high blood sugar levels, while eating too little can cause low blood sugar. Generally, it’s best to keep your meal portion sizes to about one-half cup of starch, one-quarter cup of a dairy product, six ounces of lean protein, and your choice of two to four servings of fruits or vegetables.

When it comes to snacking, choose snacks that have a balance of carbohydrates, proteins, and fats. This type of snack can prevent blood sugar levels from dipping too low. Some healthy snacks include mixed nuts or a handful of trail mix. 

10 Tips for a healthier life

It’s no secret that living a healthier life is beneficial for all aspects of our lives. Eating nutritious foods, exercising, getting enough sleep, and reducing stress help us look and feel better, not just physically but mentally as well. Plus, there are proven long-term benefits to leading a healthier lifestyle, such as lowering the risk of developing diseases and chronic illnesses.

If you’re looking to make a lifestyle change but don’t know where to start, we’ve got your back. Here are 10 practical tips to help you live a healthier life.

  1. Eat breakfast

Eat a healthy breakfast to jump-start your metabolism and give you the energy boost you need to start your day.

  1. Take daily walks

A 30-minute walk each day can make a huge difference in your overall health. You’ll feel better, your heart health will improve, and you may even lose some weight.

  1. Include protein in every meal

Protein is essential for maintaining muscle and aiding in muscle recovery. Try to include lean protein sources such as fish, legumes, and nuts into your meals at least a few times a week.

  1. Cut out processed foods

Processed foods are full of unhealthy fats, sugar, and artificial ingredients. Avoid processed foods as much as you can and stick to fresh, whole foods.

  1. Drink more water

Staying hydrated is important as it keeps your organs functioning at their best. Aim for at least 8 glasses of water a day.

  1. Get enough sleep

Sleep isn’t just important for energy levels; it also helps our bodies repair and rejuvenate. Aim for 8 hours of sleep each night.

  1. Prepare meals in advance

Planning your meals ahead of time will ensure you stick to a healthy diet and reduce the temptation to order takeout or eat unhealthy snacks.

  1. Do yoga or pilates

Not only is yoga or pilates a great form of exercises, but it also helps to relax and de-stress.

  1. Stretching

Stretching plays an important role in helping the body maintain flexibility, as well as reducing the risk of injury.

  1. Reduce stress

Reduce stress by taking time out for yourself. Set aside time each day to do something that brings you joy, such as reading a book, going for a walk, or listening to music.

By following these tips and making positive lifestyle changes, you’ll be well on your way to a healthier and happier you. Preventive and wellness exams for adults are also available to help you avoid severe diseases by going through early screening and assessments.  

The best physical activities for people with diabetes

If you’re looking for great physical activities to help manage your diabetes, look no further. Here is a guide to the best physical activities for people with diabetes.

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