Healthy Eating.
If you have diabetes, you will know the importance of eating healthily. However, sometimes this is hard to do, as you not only need to make sure that you aren’t eating too much sugar, but you also need to make sure that you are not letting your blood sugar get too low, as this can lead to several other consequences. Here are some tips that will help manage your sugar levels while eating well.
Choose Complex Carbohydrates
One of the main things you need to do is make sure that you are eating complex carbohydrates. Whole grains like brown rice, whole oats and quinoa are great for you. Pulses, such as beans and lentils, and plain nuts, are also very good. Plant-based dairy alternatives, such as unsweetened soy or coconut yoghurt, can also work well in a diabetic diet. These often have a low carbohydrate content. Make sure you always check food labels, especially if it is highly processed. Getting into a habit of label checking will help manage your diet and get the results you need.
Eat Less Salt
Another thing you need to do is try and eat less salt. Eating lots of salt increases your risk of developing high blood pressure. This in turn can increase your chances of developing heart disease or even stroke. This is the last thing you need, but there are things you can do to drastically lower your chances. Try and limit yourself to 6g of salt a day, which is roughly one level teaspoon. Once you start checking food labels, you’ll be amazed at all the hidden salt. Cooking from scratch is often the best way for you to figure out how much salt you are eating. Of course, you can get creative and swap salt out for herbs or spices as many of my recipes do. Experiment with different flavours until you find your favourites – it may take a bit of time, but once you become accustomed to the tastes, you will find less salt is needed.
Eat Less Sugar
Most people when they think of diabetes, automatically think of sugar. If you have diabetes, it’s important to manage your ‘free sugar’ intake, added sugars found in sweets, sugary drinks, and processed foods. Keeping an eye on your blood sugar levels, as well as your salt levels is therefore essential. If your sugar levels spike, then you may need to inject insulin. If you’re not sure where to inject insulin, or if you are a newly diagnosed diabetic, talking to your diabetic nurse is usually the best way for you to get the information you need.
Eat More Fibre
In addition to focusing on plant-based proteins and complex carbohydrates, increasing your fibre intake is important for managing blood sugar levels. Fibre helps regulate blood sugar by slowing the absorption of sugar into the bloodstream. To boost your fibre intake, include whole grains (such as barley or whole wheat), vegetables like broccoli and Brussels sprouts, and legumes such as chickpeas and black beans. A high-fibre diet supports long-term blood sugar control, aids digestion, and contributes to overall health.
Eat More Plant-Based Protein
You could also focus more on plant-based protein sources. If you are cutting down on carbs, you might feel tempted to fill your plate with animal products, but processed foods such as sausages, bacon, and other similar items are all linked to heart problems. Red meat, including beef and lamb, can also be a health concern. To help yourself here, consider swapping out animal-based proteins for plant-based options like beans, lentils, tofu, tempeh, and seitan. By doing so, you’ll be supporting your overall health and well-being.
In Summary
By making mindful choices with your diet, including focusing on complex carbohydrates, fibre, and plant-based proteins, you can better manage your blood sugar levels and improve overall health. Remember, small changes can have a big impact, so take your time to experiment with different foods, and always consult with your healthcare provider for personalised advice.
Speak soon, have a great weekend.
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