Whether we are trying to prevent diabetes or looking for ways to manage it, it is very important to watch what we eat. We should eat diets that do not expose us to the risk of developing diabetes and follow the diet plan religiously. Even when taking a snack, we should not overlook the possibility of danger in the small bite.
Why we need to diet?
Planning what to eat enables one to manage the levels of cholesterol and sugars in the body. As they are the most contributors to diabetes, regulating them means one will manage his blood sugar, pressure and glucose level. In addition, it ensures the blood insulin is in the correct level. There is arguably no magic diet that manages the disease, but checking the amounts and portions that we take will help a great deal.
Whole grains
Foods that are rich in whole grains contain high fiber that thoroughly digests food. Such foods are maize meal products, wheat, oats, millet and brown rice. One should avoid processed grains or those that are enriched. The family of a diabetes patient does not have to segregate him from their eating schedule. They can still fit in his meals plan and enjoy these foods. After all, they will be avoiding diabetes related complications.
Fruits
The richest source of vitamins and minerals is fruits. Particularly, we need to eat lots of citrus fruits that include lemons, oranges, limes, tangerines and grape fruits. One must ensure that they are part of his daily meal as they keep cholesterol at bay. Additionally, one can substitute these for blue berries and strawberries.
Non- Starchy Vegetables
Vitamin C, Vitamin E and iron are among the nutrients that the body needs most. We can find these in vegetables such as tomatoes, carrots and French beans. These are locally available foods and are fairly cheap.
Fish
Although we should stay away from fish that has been deep fried, fish remains a rich source of minerals. In particular, one should look for varieties that are rich in Omega 3. Salmon belongs to this category that provides needed fatty acids and oils.
Beans
Not all starchy foods are entirely harmful. We can include high quality starch to the menu while avoiding low quality carbohydrates such as refined foods and sugary grains. Experts say we should look for kidney, navy, black and white beans as they have lean proteins. They keep levels of blood sugar manageable as well as doing away with hunger pangs.
Lean meats
Most dietitians say that meat is bad for people with lifestyle diseases, but it is good to include small portions of lean meats to our diet. In particular, we must avoid fatty red meat at all times. Instead, white meat found in chicken, fish, rabbit meat and lean pork is best.
Fat-free dairy products
Such products include non-fat milk and yoghurt. These are good sources of calcium and vitamin D. They are needed for building and maintaining strong teeth and bones. In this regard, they are good not only for reducing chances of diabetes, but also treating it.
Poultry
This is a great alternative to beef and other red meats. One should consider cooking chicken, goose, ostrich, duck, and other poultry products such as gizzard. Although it may not be readily available every day, the absence of cholesterol in poultry makes it an ideal diet for diabetes patients.
By Raphael Macharia
