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Healthy Diet for Diabetes Control

Healthy Diet for Diabetes Control

Diabetes is a chronic disease; however, in certain cases, it can be managed and controlled in specific ways. One of the most important and effective ways is creating a healthy diet and following it to the dot. Not only will it help you live an active, healthy, and normal life, but also help you avoid the risk of developing long-term complications.

Healthy Diet for Diabetes Control

A healthy diet is a major contributing factor and an ideal solution to control and manage diabetes; because food can significantly increase blood sugar levels. People with diabetes are highly recommended to set up a well-balanced diet schedule with adequate amounts of carbohydrates, protein, and healthy fat as well as regular meal times to control their blood sugar levels and maintain a healthy weight range in order to prevent additional complications.

Here are some tips for well-balanced diet:

  • Distribute your food into 3 separate meals and 3 separate snacks during the day to provide your body with the required amount of energy.

  • Avoid simple sugar sources such as fruit juices, jam, cakes, candies, ice-cream, pies, cookies, syrups, chocolate, and jellies. Artificial sweeteners are considered the ideal substitute for these sugar sources.

  • Regulate your blood sugar levels using fiber, which can be found in vegetables, fruits, whole grains, and legumes.

  • Follow healthy ways in food preparation as grilling, boiling, steaming, and baking instead of fried and fatty foods.

  • Establish and follow meal times to maintain a healthy blood sugar level and to maintain a healthy weight range.

  • Avoid eating salty food such as salty cheese, pickles, and olives because of high blood pressure. Also, it is advised not to add salt to your meals to avoid negative impacts and results.

  • Eliminate eating fast/junk food such as burgers, shawarmas, and pastries as they contain harmful amounts of fat.

  • Do not skip breakfast; start your day with a balanced meal to give yourself the energy as well as steady sugar levels to keep you active throughout the day.

  • Replace juices and sweetened drinks with some water.

  • Read nutrition labels on food products and items in order to ensure they are low in sugar, salt, and fat and high in nutrients value.

  • Think before you fill your plate and stick to specific portion sizes. Using smaller plates may help as they will be filled faster and with the right amount (not too much or not too little).

The following list outlines a meal plan you can follow (1500 kcal):

  1. Breakfast: 1 small loaf of bread or 1 cup of cornflakes, 1 cup of low-fat milk, 1 cucumber, 2 tablespoons of labneh or low-fat cheese, and 1 tablespoon of olive oil or 8 pieces of olive (medium size).

  2. Snack: 1 orange.

  3. Lunch: 1 cup of rice or ¾ loaf of bread, 90 gm meat or chicken or fish (grilled or boiled), 1 cup of vegetable salad, ½ cup of low-fat milk or yogurt, 1 cup of cooked vegetables, and 2 tablespoons of vegetable oil.

  4. Snack: 3 dates, and 1 cup of coffee or tea without sugar.

  5. Dinner: 2 slices of bread or one small loaf of bread, 30 gm tuna or one boiled egg, 2 cups of salad or ½ cup of cooked vegetables, ½ cup of low-fat yogurt, and 1 table spoon of olive oil.

  6. Snack: 1 pear of apple.

Another meal plan you can follow (1800 kcal):

  1. Breakfast: 2 slices of bread, 1 cup of low-fat milk, 1 cucumber or tomato, 4 tablespoons of labneh or low-fat cheese, and 1 tablespoon of olive oil.

  2. Snack: 1 apple.

  3. Lunch: 1 cup of cooked rice or 1½ cup of pasta, 90 gm meat or chicken or fish (grilled or boiled), 1 cup of vegetable salad, ½ cup of low-fat yogurt or milk, 1 cup of cooked vegetables, 3 tablespoons of corn oil.

  4. Snack: 12 pieces of grape (medium size).

  5. Dinner: 1 small loaf of bread, ½ cup of hummus or foul, 1 cup of vegetable salad, ½ cup of low-fat milk or yogurt, and 2 tablespoons of olive oil.

  6. Snack: 1 apple or ½ banana, 2 pieces of biscuit or ½ cup of oats or tea sweetener.