When it comes to a diabetes diet, there are many important things to know. One of the most important things to know about a diabetes diet is that different diabetic diagnosis can change each diabetic diet.
Before we get into all that however, let’s talk about the way weight can increase diabetes.
People who are obese or overweight are 80 times more likely to develop diabetes than those who maintain a healthy weight. In a study produced by the Medstar Research Institute in Washington, D.C., almost 2,000 non-diabetic, overweight adults that were between the ages of 25 and 74 were measured for their risk of developing diabetes, they were also measured to see if they reduce their risk by losing weight. They study proved that in just losing two pounds a year for ten years, their risk of developing diabetes reduced by a third.
While exercise is important when it comes to losing weight, watching what one eats is often the most important thing a person can do to achieve their weight loss goal. The most important rule to know when it comes to diabetes and eating is that portion control means everything.
Gestational Diabetes Diet Guidelines
Gestational diabetes is a type of diabetes that happens when a woman is pregnant. It is very important to follow diet guidelines to keep mother and baby both healthy and here are some tips to maintain a healthy diet that will keep glucose levels under control.
- If you are having morning sickness and cannot eat a stable meal, try eating cereal, pretzels or crackers (1-2 servings) before you get out of bed in the mornings.
- Eat throughout the day. Instead of choosing to eat 3 meals a day, try eating 6 small meals throughout the day.
- Always avoid foods that are high in saturated fats or fried foods or foods that are loaded with both grease and sodium.
- Foods that are high in fiber are a great choice such as whole-grain pasta, brown rice, fruits and veggies and whole grain breads.
- Try to avoid sugar, eat it only in moderation. However, always ask your doctor when it comes to sugary foods.
- Vitamins are essential but even more so when it comes to diseases such as gestational diabetes or diabetes in general.
- Avoid sodas and fruit juice, water and milk are great options. Tea and coffee should be moderated.
- Crash diets or extreme exercise conditioning’s should be avoided when pregnant. These both could interfere with gestational diabetes.
- Avoid alcoholic beverages as alcohol typically raises blood sugar levels.
- Borderline or Pre-Diabetes Diet Guidelines
When a person is borderline or pre-diabetic, they still have a chance to turn things around before they become a full blown diabetic. Watching what one eats is always important but it becomes especially important when diagnosed with diabetes. However, before it gets to that point, there are diet guidelines one should follow in order to reduce the risk of sustaining type 2 diabetes.
Pre-Diabetic Diabetes Diet Guidelines
- The first step is to change up eating habits. The thing that is most surprising for many people is that the eating habits do not have to change all that much. For some people, it is a minor shift and for others it’s a complete kitchen remodel in food. Either way, changing what one eats is very important.
- The kitchen should be full of foods that contain fiber. Foods like whole wheat, rolled oats, whole grains and bran are important to keep around when bordering on diabetes.
- Protein is also very important to have around such as legumes, peas or lentils. Of course, fish, eggs and chicken are also great protein sources. 2-3 servings of fish per week is a healthy amount for anyone bordering on diabetes or for anyone who has been diagnosed with diabetes.
- Snacking on peanuts, almonds or other nuts can be heart healthy and are great sources of protein as well.
- Vegetables and fruits are great additions when it comes to keeping diabetes at bay. Eighty percent of vegetables should be carrots, yellow squash, lettuce, spinach or cucumbers.
- Low-fat yogurt and cheese make for really great healthy snacks.
Type 1 Diabetes Diet Guidelines
Type 1 diabetes is different than other diabetes because it typically has to be controlled with a insulin shots or with some form of medication where as gestational diabetes and type 2 diabetes are usually managed through diet and exercise.
Here are some diet guidelines one should implement to maintain a healthy body through managing type 1 diabetes:
- Counting carbohydrates is important when it comes to type 1 diabetes. This will tell a person how much insulin they will need to maintain blood sugar control once they have ingested a meal.
- Protein and fat are also important because they have an impact on glucose levels.
- While watching what one eats in becoming a type 2 diabetic or a gestational diabetic is important, it becomes even more of a challenge when looking at it from a type 1 diabetics stance.
- It is important to remember that exercise is key to staying healthy but it can lower glucose levels as well, while eating tends to increase them.
- Vegetables are your friends and that is good to remember because there are vegetables you can snack on throughout the day that will keep the body healthy and your glucose levels down.
- It is always important to eat the same time each day and one should never miss a meal.
Type 2 Diabetes Diet Guidelines
Typically type 2 diabetes can be managed with both diet and exercise but it is very important to know what one should eat and what one should avoid.
- When it comes to diabetes, simple sugars are enemies, these things like glucose, fructose, lactose and sucrose. Complex sugars on the other hand, are friends such as whole grains, vegetables, nuts and beans.
- Carbs are not as much as an enemy as many people think they are. They could be looked more at like friendemies. They can be friendly but eating too much of them can turn them into an enemy quickly.
- Carbs can be found in fruit, yogurt, milk, pasta, bread, cereal, bread, rice, beans, corn and potatoes.
- Fiber is really important when it comes to the digestive system because it can help the digestive system regulate. Diets that have a lot fiber lower risks of health conditions like heart disease, high blood pressure, obesity and strokes.
- Fat is also essential part to a type 2 diabetic diet. However, one must be eating the right type of fats such as monounsaturated fats; one should try to avoid saturated fats as much as possible.
As one can see, the general diet guidelines do not change much from one type of diabetes to the other. However, they do change a little and precautions must be taken when it comes to all types, by following these guidelines, one can help to keep diabetes at bay.
- Eat in moderation – Portion control is very important. One half on your entire plate should be made up of vegetables and one-fourth should be made up of protein while the last forth can be made up of starchy food such as rice or potatoes.
- Eat more protein, monounsaturated fats and fiber
- Eat carbs in moderation
- Get plenty of exercise
- Keep hydrated, drink plenty of water
One way to make sure to get the right amount of food or to maintain the perfect diabetic diet is to use an online program like Diet To Go to order meals that can be delivered anywhere at any time. Diet-to-go has a lot of opens available when it comes to meals such as traditional meals, vegetarian meals and low-carb meals (which are perfect for diabetics). One can select their menu, order the plan, receive their plan via mail and lose weight just by eating the food alone. Granted, in adding exercise to the mix, one can start feeling healthier in just as little as a week.
One great way to manage diabetes or to stop it before it starts is to lose weight and by eating right, exercising or ordering from a company like Diet To Go, one can achieve their goal.