Nearly 26 million adults have diabetes in the United States, while as many as 79 million adults are estimated to have pre-diabetes. The physicians' at CMWL specialize in helping to prevent type 2 diabetes through weight loss and lifestyle changes. Losing just 5 percent of your weight can help bring your blood sugar level back within the normal range. Taking into consideration the following foods and factors, your local CMWL physician can help tailor a diabetes diet plan for you. A personalized diabetes diet plan can both help lower the risk of diabetes, and help patients with diabetes manage the disease without the need for medication.
Stay Active: Diet plans for diabetics should incorporate physical activity. Exercising will help you lose weight, regulate pre-diabetes glucose levels, and lower blood pressure. According to research in the journal Diabetes Care, taking a short walk each day is enough to lower the risk of diabetes in high-risk people who don't regularly exercise.
Practice Portion Control: The best diet for diabetes focuses on calorie and portion control. Controlling calorie intake and eating smaller meals throughout the day rather than eating a few large meals is the goal. Large meals loaded with calories will get blood sugar levels spiraling in the wrong direction.
Fill Up on Vegetables: The best diet for diabetes is no different than the best diet for everybody. Rather than following a fad diet, make healthy food choices with balanced nutrition. Vegetables are a good choice for cutting calories and fat. Spinach, broccoli, and zucchini are non-starchy with the lowest calorie counts.
Eat Low-Fat Dairy: Low-fat cheese, yogurt and milk add calcium and vitamin D while cutting calories and fat. In recent diabetes diet news, a study published in the American Journal of Clinical Nutrition showed that cheese-eaters have a 12 percent lower risk of the disease than non cheese-eaters.
Snack on Nuts: In recent diabetes diet news, researchers from the Louisiana State University Agricultural Center found that people who regularly eat tree nuts (walnuts, almonds and cashews) have a lower risk of Type 2 diabetes, as well as heart disease and metabolic syndrome. Just go easy on portion size, as they are loaded with fat.
Choose Whole Grains: Foods that are high in carbohydrates should be avoided at all costs as they cause blood sugar levels to skyrocket. Swap processed foods for whole grains such as brown rice or whole-wheat pasta. The fiber will keep you full for longer and help reduce the risk of developing diabetes.
Go High Protein: When choosing protein, select lean meats that have less fat than other cuts. Poultry is low in calories and fat, especially if you remove the skin. The ADA also recommends eating two to three servings of fish each week. Vegetarian options include protein packed lentils, tofu and mushrooms.
Avoid Junk Food: Why sabotage your diabetes diet plan with high-calorie fats and snack foods? Find healthy alternatives to chips and ice cream by eating reduced-fat crackers or frozen yogurt instead.
For people with pre-diabetes, eating the right foods, practicing portion control, and exercising regularly is the best diabetes plan available. Losing weight will not only help prevent full-blown diabetes from developing, but also reduce blood pressure and lower heart disease risk, ensuring a healthier overall life.
Next Steps:
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