If you are a diabetic, there is no doubt that taking the right medicines is very important to control the blood sugar levels in your blood, but is it the only thing that will help you to control diabetes? The answer is no, there are some other stuff that could be as important as taking the right medicine and the most important of them is following a healthy diet.
You should take good care of what you eat as a diabetic, this article isn’t a deprivation system, but it’s a healthy way of life. Start gradually and reduce your intake of sugary stuff as a first step for a healthier way of life and I don’t mean only the sugar, but I also mean all the sweeteners, honey and all the foods that could contain sugar as an ingredient like, sweets or chocolate.
You can eat dark chocolate that contains more coca solids instead of the other chocolate kinds that are full of sugar. For sugar, you can replace it with stevia ( ask your doctor first for more safety) , it has zero calories, it tastes like white sugar and it could be the best friend for your blood sugar levels, just watch out for the ratio, because it gives a sweeter taste than the white sugar. You see, no deprivation, it’s just about replacing with more healthy alternatives.
Your doctor must have told that carbohydrates could be as dangerous as sugary stuff, so you should avoid them as much as possible. Do your best and avoid the foods that contain different shapes of carbohydrates like, fructose, glucose, dextrose. Some other foods like grain food such as pasta, rice, bread, biscuits, pies, corn, cake, etc, contains big amount of carbohydrates, so you should avoid them to maintain your blood sugar at good levels.
For healthier options, replace these grain foods with whole grain foods like, brown rice, whole grain cereals, whole wheat pasta and so many other whole grain foods. Vegetables like, Potato, sweet potato, peas, beans, carrots should be avoided as they contain big amounts of carbohydrates as well.
Replace the previous list with other vegetables like, broccoli, cauliflower, onions, garlic, lettuces, and cloves; you can also add some leafy green vegetables like, spinach and fibrous foods like, soybeans and lentils.
Now, lets’ talk about the fruits, replace the sugary fruits like, watermelon, banana, mango, grapes and sugar cane with apples, lime, peaches, pears, berries, etc. The fresh fruit juices are not recommended for diabetics as they contain lots of concentrated carbohydrates, but if you like drinking them, you can add about 3 or 4 parts of water to reduce the carbohydrates intake.
Dairy products are allowed but only the low fat types, like skimmed milk, low fat chesses and low fat yogurt and make sure to avoid the cottage cheese at all. So, what about your protein intake? You can eat lean meat, white chicken with removed skin, fish and egg, but it would be better if you eat the white part only, because yolk may cause some rising in your cholesterol levels. Ok, it’s time to talk about the healthy oils that you can use in cooking; you are free to add olive oil, soybean oil and sunflower oil as healthier alternatives.
One last thing, do your best and stay away from the snacks, pizza or fast foods, because they are full of dangers for you as a diabetic patient. When it comes to cooking, make sure to use the oils that I mentioned above and follow the healthy cooking styles like, boiling, steaming, grilling, baking and please avoid any frying.
Our journey in healthy foods world for diabetic is over now, but remember to talk to your doctor about your concerns of any kind of foods to make sure you are on the right track and to maintain your blood sugar at good levels.