For most people, diabetes is synonymous with deprivation. People assume that being a diabetic one has to abstain from different food groups and eat only bland, tasteless food. Doctors however do not agree with this line of thought and believe that to keep your blood sugar levels in check you need to eat a wholesome, balanced diet at regular intervals. Yes, you will have to give up on processed, junk food but that even non-diabetics must not consume anyway. Here are some dietary tips to help you manage better and ensure that you find your meals delicious and pleasurable.
- Consume Sweets Intelligently
You don’t have to give up on that piece of chocolate or your favorite dessert just because you have diabetes. Be smart about the timing and content of your choices. If you have low blood sugar level and you can limit your intake to a small helping, you can continue to eat sweets. Reduce the carb intake in your meal to make room for the dessert. Also if you consume your sweets with your meal and not as a snack, it will not raise your blood sugar level suddenly.
- Cut Out the Empty Calories
Colas, juices, and soft drinks offer no nutritional value and just add to the sugar and calories in the blood. Try to avoid sweeteners in your tea and coffee, even those that claim to be sugar-free. When choosing low fat versions, ensure that they don’t have added sugar. Canned and frozen items usually have hidden sugar so beware of that. If you are suffering from intense sweet cravings, choose a small bite of dark chocolate over milk one and a frozen fruit instead of an ice cream.
- Spot the Sugar Hiding in Your Food
A lot of labels try to camouflage the sugar content in their products. Eatables like pasta sauces, frozen food, cereals, canned items, ketchup, breads, and low-fat food options are major culprits. Sugar could be labeled as dextrose, malt syrup, invert sugar, cane crystals, agave nectar etc. Usually the manufacturers try to fool the consumer by listing the sugar content separately which when added together can amount to a lot.
- Choose Your Fat
Not all fats are bad. The unhealthy ones are Trans fats found in packaged food. If it says cooked in hydrogenated or partially hydrogenated oil, it is bad for your health. Saturated fats may be had in moderation. Unsaturated fats are the healthiest option. These can be found in oils from plants and fish. Broil and bake food instead of frying.
- Regular Trumps Less
Eating at regular intervals is better than cutting out calories mindlessly. Six small meals a day will keep up your sugar levels stable and stop you from feeling excessively hungry. Keep your portions moderate and ensure that you have a healthy breakfast to kick start your day and your metabolism on a positive note. Avoid overeating because apart from making you feel guilty, it will spike your blood sugar.