When you come home from the doctor, having diagnosed as a diabetic, one of the things you’ll come across is probably the frustration about your diabetic foods choices ahead. Being diagnosed to have diabetes for many people is equally a death sentence for their culinary journey. Well, delicious and mouth-watering foods generally have high-fats, high-sugar, and high-carbs. In short, it has a high number for the elements restricted for the good of your body, ouch. While you need your sugar-level to be stable by avoiding it, those substances are the ones making many of your favorite foods richer and juicer in taste, though unfortunately worse for health, especially that you have diabetes now. So, be ready saying goodbye to the heavenly diets you usually have, good luck to starve your tummy with the plain taste of veggies. Well, that’s how the myths around diabetes make it sounds, quite so dreadful for a food lover, no? However, the fact actually doesn’t look that bad as long as you know the key of the diabetic foods.
About Diabetes
The fearsome side of diabetes is when you don’t have it under control. Not only will it risk you the complication of more diseases, but it can also heighten the stress psychologically. Thus, you should know how to keep it under control. Yet, cutting your sugar intake immediately and strictly dieting on vegetable isn’t the best choice to start. Indeed, the foods you choose to have a big role to fight diabetes, and some foods are, indeed, a better choice than others. Nonetheless, no food is actually off-limits. Let’s take a banana, for example, this fruit which is known as a source of high-glucose for a glance is bad when you have diabetes. But, the experts have openly stated that it’s possible for a diabetic person to include a banana in his diet with a reasonable amount. Hence, you still can be creative about your diet! Being diabetic is not absolutely the good-bye of your culinary journey, and hey, it’s actually a new beginning for you to find about the healthy and delicious foods you haven’t know before! Thus, here is the guide to diabetic foods which is going to free you from the frustration of the plain and terrible diabetic diet the myth tells you.
Carbohydrates
If you hear the myth floating around that you have to cut on your carbs drastically, you have to give it a second thought. It’s true that you will need to consider about carbs you take since carbs are quite the criminal to the increase of blood sugar. However, it doesn’t entirely mean you should cut it down and only eat so little. Although carbs are the source of glucose, it’s also the source of energy. If you suddenly cut the consumption, it’ll only do worse to your condition.
So, what should you do? First, what you need is to consider the type of carbohydrates that get into your body. When you choose for the carbs, scratch the starchy carbs from your list and change it with whole grain crabs instead. Whole grain carbs are high in fiber which means it will treat your insulin. They’re fiber high and they can stay in your body without doing the harm their starchy cousins do. By having whole grain carbs, it’ll keep your sugar-level more stable. In addition, by not cutting down the carbs, it won’t shock your body which usually causes other problems.
Hence, here are a few examples of changes you can do regarding the carbs intake. If you usually have white rice, throw it from your grocery list and add brown rice or riced cauliflower. If you usually consume white potatoes such as the general fries and mashed potatoes, change it into sweet potatoes or yams. If you usually get pasta for your carbs, forget the regular pasta and check out the whole-wheat pasta or spaghetti squash. If you’re a lover of bread, don’t take the white bread and buy the whole wheat or whole-grain bread. And, if you usually have the sweet milky cereal for your morning breakfast, start your breakfast with high-fiber cereal instead.
It’s very important for you to plan your carbs intake throughout the day. Accordingly, it’s equally important for you to remember that although you’re allowed to have carbs, it doesn’t mean you can just eat only carbs. Balance is important for your diabetic foods planning.
Fats
The second guide is about fats. Having fats in your diabetic diets is highly possible with the underline that they are healthy fats. You usually have the trans fats from the delicious brown deep-fried foods, and from anything with the label of “partially-hydrogenated” oil which means you still have to say bye-bye to it. It’s the most damaging fats of all fats types. So, if you go to the market and find it, stay away. Although it’s sad, trust me it won’t be so bad to leave the trans fats. You’ll thank yourself for it in the future. Trans fats slow down your recovery system, especially with your pancreases are in need of help now. Thus, avoiding the evil fats from deep-fried foods and partially hydrogenated food should be done in all coasts.
So, what you should get? Go seek and have healthy fats or saturated fats. If the terms sound alien to you, here’s is a simple explanation. Healthy fats as it refers to the name is the healthier fats of all fats types. It’s likely to come from fish and plants. Olive oil, flax seeds, avocados and fish oil with the Omega-3 information are the go for healthy fats. This type of fats is not only good your digest system but also your brain and hearth. Salmon and tuna are also famous sources of healthy fats, surely without the trans fats added to them.
For saturated fats, it’s not recommended to have a great amount, but you still can have it in your kitchen. This will be a good thing you know since saturated are largely found in dairy products, tropical oils, and red meat. Although you need to limit the consumption, you are not banned from it! Keep in mind that only 10% is allowed from your daily diet. Well, it doesn’t sound like a bad deal.
Protein
Many may suggest you about a high protein diet when you ask for a diet suggestion for diabetes people. Myth has it strong over the years. However, to be solely depending on protein is the worst choice you possibly pick. Perhaps, it appears to be very logical and reasonable to stick on a protein diet but in fact, consuming a high amount of protein specifically animal protein will lead to insulin resistance. In a bold way, it may lead you to death. Insulin resistance means your body can’t digest the glucose and it means hooray to your diabetes.
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However, having a healthy diet includes protein. As it has mentioned, balance is the key for your recovery. For your protein consumption, choose High-quality protein. No high protein diet but yet high-quality protein. Eggs, beans, organic chicken, fish, unsweetened yogurt and low-fat dairy can still be enjoyable in moderation. Yet, it’ll be better if you have your protein intake from vegetables such as spinach and broccoli.
Sweet
Having diabetes means no sugar or whatever sweet related in your diet. Well, the rule about sweet in your diabetic foods is actually not that strict. You don’t need to completely eliminate sweets from your intake. In fact, you just need to be a little creative and responsible for the type of sweet you should have. As long as you have it in moderation to comply with your healthy diet, sweet can be there. All you need to do is to be smart about the choice of sweets, no hidden sugar should be found there.
Nowadays, to have a diet without sweets is seemingly impossible. So, there’re a few smart ways for you to keep your healthy diet and keep your sweet there. The first step is by reducing soft drinks and juices. In each bottle of soft drinks a day, you increase about 15 to 20% of getting diabetes and making it severe if you already have one. Next, eat healthier sweet such as dark chocolate and homemade fruit ice cream. And the last is to change the majority of your sweets to the natural ones such as fruits. However, it’s advised for you to check about the fruits of your choice before you take it daily since some fruits can be the source of your excessive sugar consumption.
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Diabetes doesn’t mean your whole life is on a stake, although it’s in a sense. But it’s also a chance for you to seek a better diet and a better lifestyle which will get you in a long-run. Thus, apply those crucial things in your new diet plan, stay scheduled for your meal, and stay responsible for your body needs. You’ll eventually get out from the diabetes problem. Stay positiveabout your health and good luck!