Most cases of diabetes are preventable with healthy lifestyle changes. Some can even be reversed. Taking steps to prevent and control diabetes doesn’t mean living in deprivation. Forget the idea of the “diabetic diet,” which is a restrictive regime that puts certain foods strictly off-limits.
Losing Weight
The most important thing you can do for your health is to lose weight to reap the benefits. Losing just 5% to 10% of your total weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels, according to experts. You only have to lose 7% of your body weight to cut your risk of diabetes in half.
Risk Factors
The biggest risk factor for developing diabetes is being overweight. You are at an increased risk of developing diabetes if you are:
- A woman with a waist circumference of 35 inches or more
- A man with a waist circumference of 40 inches or more
Healthy Eating Plan
A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. That means eating a wide variety of foods and including items from all the major food groups represented on MyPlate – protein, dairy, grains, and fruits and vegetables – every day. It is a healthy diet for anyone! The only difference is that you need to pay more attention to the carbohydrates you eat. Following these tips will not only help control your blood sugar, but can also help you reach a healthy weight.
Tips for Controlling Blood Sugar
Select High-Fiber, Slow-Release Carbs
Carbohydrates have a big impact on blood sugar levels, but you do not have to avoid them. Just eat the right types of carbs. In general, focus on high-fiber complex carbohydrates. These carbs help keep blood sugar levels even since they are digested slowly, thus preventing the body from producing too much insulin. Eat these high-fiber foods…brown or wild rice; cauliflower, sweet potatoes, winter squash, yams; whole-wheat pasta; whole-wheat or whole-grain bread; high-fiber breakfast cereal; rolled or steel-cut oats; leafy greens or peas. Limit the consumption of highly refined carbohydrates like white bread, pasta, and rice, as well as candy, pop, and snack foods.
Be Sweet Smart
If you have diabetes, you can still enjoy a small serving of a dessert now and then. The key is moderation! Pass on the bread, pasta, or rice if you want dessert. It is best to cut back on the carb-containing foods at the same meal. Eat sweets with a meal rather than as a stand-alone item. By eating sweets along with other healthy foods as part of a meal, your blood sugar won’t rise as rapidly. Add some healthy fat to your dessert. Fat slows down the digestive process, so blood sugar levels don’t spike as quickly. Try eating half of the dessert you normally eat and replace the other half with fruit. When you eat dessert, remember to savor each bite truly. Make our indulgence count by eating slowly and paying attention to the smell, flavors, and textures.
Choose Unsaturated Fats
People with diabetes are at higher risk for heart disease, so it is very important to be fat-conscious. Monounsaturated fatty acids and polyunsaturated fatty acids are “good” fats that help promote heart health and should be the main type of fats consumed. They come from plant and fish sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. In addition, emphasize omega-3 fatty acids found in fish, shellfish, walnuts, and flaxseeds.
Saturated fats and trans fats (trans fatty acids) are “bad” fats that can contribute to heart disease and should be avoided or limited. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats are found in margarine, commercial baked goods, snacks, and fried foods.
Eat Regularly and Keep a Food Journal
When it comes to successful weight loss, two helpful strategies involve following a regular eating schedule and recording what you eat.
Maintain a Regular Meal Schedule
Spreading out foods, especially carb-containing foods, over three meals each day and snacks helps you maintain steady blood glucose levels. Never skip meals!
Try to Eat Approximately the Same Amount of Daily Calories
To determine the daily calorie requirements for specific individuals, multiply the number of pounds of ideal weight by 12 – 15 calories. The number of calories per pound depends on gender, age, and activity levels. One pound of fat contains about 3,500 calories, so one could lose a pound a week by reducing daily caloric intake by about 500 calories a day.
Use a Food Journal to Help Identify Problem Areas
It also increases your awareness of what, why, and how much you’re eating, which helps you cut back on mindless snacking and emotional eating.
Exercise!
It is an important part of managing diabetes. It can help you prevent weight gain or lose weight. Regular exercise can improve insulin sensitivity even if you don’t lose weight. Be patient. It may take several months after you start exercising before you see changes in your health.
It is never too late to make a positive change, even if you have already developed diabetes. With these tips, you can enjoy your favorite foods and take pleasure from your meals without feeling hungry or deprived. The key is to find a plan that works with your body’s individual needs so that you can avoid common diet pitfalls and instead make lasting lifestyle changes that can help you find long-term, weight-loss success.
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
Sources: