The best diabetes diet is not to have a diet but a simple healthy eating plan, filled with whole grains, fresh fruits and veggies, and lean protein without the restrictions of a diet that will drive you insane.
Eating right is the first step to prevent and control diabetes, and the reason of this, is because if you lose from 5% to 10% of your total weight, it can help you lower your blood sugar considerably, and it also lowers your blood pressure and cholesterol levels. This is not a diet plan per se, but some healthy tips on how to ingest more food that is high in nutrients, low in fat and some ideas on what carbohydrates to eat to control your weight and blood glucose levels.
First of all remember, quantity over quality. Simple carbohydrates (white bread, pasta, and rice) break down into blood glucose; go for high-fiber complex carbohydrates, also known as release carbs, such as fruits, vegetables, whole grains, legumes and low-fat dairy products. These complex carbs are digested more slowly, therefore they help to keep blood sugar levels even. Remember carbohydrates break down into glucose, so, they have the greatest impact on your blood glucose level. Pay attention to serving size and carbohydrate content.
Now, I know a sweet treat can be amazingly delicious, and don’t worry, you can still enjoy of your favorite dessert now and then. The key is moderation, and the secret is to eat slowly and truly savor each bite. Try to reduce unnecessary sources of glucose like soft drinks, soda and juice, and reduce the amount of sugar in recipes, small changes equal big results.
Say yes to the good fats. Monounsaturated and polyunsaturated fats help lower your cholesterol levels, and you can find them in avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils. Avoid all Trans and Saturated fats, cholesterol and reduce sodium. Believe me, as soon as you feel the results, which will be within a few days, you are not going to miss them.
Remember the secret is to eat healthy, maintain an active lifestyle, and never skip breakfast!