“Eat, drink and be merry, for tomorrow you may die” – that is the reasoning a considerable lot of us want to rehearse. In any case, regardless of what amount enticing the recommendations of eating and drinking may show up, the related prospect of looming sickness is similarly aggravating. So it is insightful to attempt keep up an adjust so that our taste buds are satisfied to the centre without bargaining the well being remainder.
While all of us need to practice restraint when it comes to eating, people with diabetes have to muster the balancing act the most. People with diabetes should eat such types of food that help control high blood pressure, high cholesterol and also keep weight in check. Following a well-structured food guide would not only keep blood sugar in check, but would protect the important organs like kidneys, eyes, nerves and heart from sustaining serious damage.
Gain on the Grains
Say Yes to Whole Grains
Carbohydrates play a primary role in elevating your blood sugar level. But then you can’t let it go altogether. Choose your carbs wisely as not all curbs contribute equally to the rising blood sugar. Whole grains, such as oatmeal, brown rice, millet, pearled barley and quinoa are rich in fiber and prevent blood sugar rise. Additionally, consumption food made out of these whole grains will make you feel fuller for a longer period.
Stay Away from Refined Carbs
Refined and processed carbs contain very less food value compared to whole grains. The sugar quotient is also very high in these food. So try to stay away from food items prepared from refined white flour and white rice, like white breads pastries, pasta and French fries.
Say Yes to Lean Meats
It incorporates chicken, fish, turkey, eggs and part more decisions. You can likewise settle on veggie lover alternatives like beans, cheddar, nuts or tofu. These sustenance things are low in soaked fat and contain Omega-3 unsaturated fats which is useful for heart. Angles like salmon, crisp fish, hilsa, katla, sardine and so forth are stuffed with heart-sound Omega-3 and help check irritation and hypertension.
Stay Away from Processed Meat
These contain high amounts of fat and salt that can shoot up the risk of elevated blood pressure. Avoid deep-fried meat, fish or tofu and also stay away from high-fat meats like ribs, pork bacon and regular cheeses to avoid serious health complications.
Say Yes to Skimmed Milk
Low fat yogurt will also do. Add seasonal fruits of your choice in yogurt and make your customized version of tutti-frutti. Low fat skimmed milk, low-fat cottage cheese or sour cream will keep you healthy and fresh while putting a check on sugar level.
Stay Away from Full-fat Dairy Products
Packaged flavoured milk is also a strict no-no as it contains added sugar and preservatives. Limit your intake of regular yogurt and ice-cream as much as possible.
Say Yes to Fresh Fruits
Fruits are packed with nutrition and the sugar content is also low. Fresh fruits can keep you fuller and provides antioxidants and fibre.
Stay Away from Canned Fruits
Most often canned fruits are laden with sugar syrup and don’t have any nutritional value. Avoid fruit-based drinks available in the market for the same reason.
Say Yes to Heart-healthy Fats
Choose foods that provide you important omega-3 fatty acids. Fishes like salmon, mackerel, hilsa, fresh tuna and katla are good sources of omega-3. Nuts, avocados, almonds, walnut, sunflower oil contain monounsaturated and polyunsaturated fats which help lower bad cholesterol.
Stay Away from Trans Fat
Avoid saturated fats and trans fat as much as possible or at least limit it as these increase bad cholesterol. Limit your intake of butter, fried food and processed food. Double check the processed food packets for the term ‘hydrogenated’ and don’t buy if any such word is written.
Say Yes to Low-carb Veggies
Go for leafy green vegetables, cauliflower, carrots, cabbages and broccoli as these are low in starch and high in fibre and other nutrients. Load your plate with steamed or grilled vegetables and include a variety of coloured veggies in it.
Stay Away from High-starch Vegetables
For example, potatoes, corn and peas. These veg have a high carb content and therefore, the intake should be limited. Avoid canned vegetables as they are cooked with high salt and butter.