Diabetes is on the rise, yet most cases are preventable and some can even be reversed. Taking steps to prevent and control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You don’t have to give up sweets entirely or resign yourself to a lifetime of bland food. With these tips, you can still take pleasure from your meals without feeling hungry or deprived.Your eating plan should focus on the amount and type of carbs you put on your plate throughout the day.While exercise is important, what you eat has the biggest impact on weight loss and controlling diabetes. But a diabetic diet doesn’t have to be complicated. Your nutritional needs are virtually the same everyone else, so no special foods are necessary. You just need to pay attention to some of your food choices—most notably the carbohydrates you eat.
You can enjoy your favorite treats as long as you plan properly and limit hidden sugars. Dessert doesn’t have to be off limits, as long as it’s a part of a healthy meal plan.The type of carbohydrates you eat as well as serving size is key. Focus on whole grain carbs instead of starchy carbs since they’re high in fiber and digested slowly, keeping blood sugar levels more even.Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.
Greens :Go beyond your regular salad and try kale, spinach, and chard. They’re healthy, delicious, and low-carb
Flavorful, Low-calorie Drinks :Plain water is always good, but water infused with fruits and vegetablesis more interesting. Cut up a lemon or cucumber and put it in your water, or make ice cubes with some flavoring in them.
Melon or Berries : Did you know that 1 cup of either of these has just 15 grams of carbs?
“It’s a little more expensive, but it’s a healthy treat packed with nutrients and fiber.
Whole-grain, Higher-fiber Foods :Try legumes like dried beans, peas, and lentils. You can even enjoy a black bean and corn salsa with your raw vegetables.
A Little Fat :Good fat choices include olive oil, avocado, and fatty fishes — think salmon served on of a bed of lettuce,
Protein : Powers recommends Greek yogurt, cottage cheese, eggs, and lean meats. And don’t forget treats.
Trans fats from partially hydrogenated or deep-fried foods
Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
White bread, sugary cereals, refined pastas or rice
Processed meat and red meat from animals fed with antibiotics, growth hormones, and GMO feed
Low-fat products that have replaced fat with added sugar, such as fat-free yogurt
Diabetes control diet chart