Healthy eating and regular physical activity are important aspects of the lifestyle for individuals with diabetes. Following a proper diet and maintaining physical activity levels help in keeping blood glucose levels within the proper range. What you eat, how much you eat and when you eat, all these factors have an impact on your blood sugar levels.
In general, regular physical activity throughout most days of the week, along with a well-structured diet, can help:
- Maintain glucose, cholesterol, and blood pressure levels within target ranges.
- Prevent or delay the development of diabetes-related complications.
- Manage or achieve a healthy weight.
- Feel good and have more energy.
What is NOT recommended to eat in combination with alcohol?
People are concerned that, due to this condition, they may have to give up their favorite and delicious foods. The good news is that they can still enjoy their favorites, including sweets, with one condition: consuming them in small portions or reducing the frequency of consumption.
The key principle of a diabetic diet is to consume a diverse and healthy range of foods from all food groups in appropriate quantities. The exact amount and portion sizes can be determined by a dietitian.
Healthy food groups include: vegetables, fruits, grains, protein-rich foods, dairy products, and healthy fats.
Vegetables:
- Broccoli and other cabbage, carrot, tomatoes, cucumber, eggplant, pepper, any green leafy vegetables.
- Potatoes, corn, green peas.
The best fruits for diabetes are orange, grapefruit, apricot, plum, nectarine, peach, watermelon, bananas, berries, pineapple, cherries, and kiwi
Grains including rice, oatmeal, quinoa, bread, pasta and so on. At least half of your grains should be whole grains (unrefined). These include brown rice, durum wheat pasta, whole grain bread, amaranth, quinoa, and oatmeal.
Protein: lean meat (including skinless poultry), fish, eggs, nuts, legumes, tofu.
Low-fat dairy products: milk, yogurt and cheese.
Healthy fats: olive, canola, flaxseed oil, nuts and seeds, fatty fish (tuna, salmon), avocado.
When cooking, use liquid oils (for example, refined olive oil) instead of butter or cream.
WHAT NOT TO EAT WITH DIABETES MELLITUS?
As mentioned earlier, it is not necessary to completely eliminate any foods, but it is wise to reduce the frequency of consuming sweets and fast food and to consume them in small quantities. There are some products that should be consumed sparingly, but not on a daily basis:
- Fried and other foods rich in saturated and trans fats,
- Very salty foods,
- Sweets: pastries, candies, ice cream,
- Drinks with added sugars: juice, soda, energy drinks and sports drinks.
Instead of sugary drinks, opt for water with a dash of lemon juice, mint, or melissa for flavor. If you enjoy tea or coffee, consider using sugar substitutes, but only after consulting with your doctor.
A diabetes-friendly menu should not include excessive alcohol. If you choose to consume alcoholic beverages, do so infrequently and in moderate amounts. Moderation is defined as no more than one serving for women and no more than two servings for men. A serving is approximately 150 ml of wine with 12% alcohol, 0.33 liters of beer, or 50 ml of strong spirits.
Diet for diabetes: When is the best time to eat?
Some patients find it helpful to eat at consistent times, while others can plan their meals more flexibly.
In general, the American Diabetes Association recommends having three balanced meals a day and one snack. Avoid long gaps between meals, with a maximum interval of six hours. A consistent eating schedule assists the body in maintaining stable blood sugar levels. To create the most effective meal plan for controlling glucose levels, you should consult your doctor.
To help your body in managing blood sugar levels and adhering to your diet, you can the herbal complex Glibofit. The complex contains exclusively plant-based ingredients that help reduce blood glucose levels and prevent diabetes-related complications. Thanks to the natural peptide gurmarin, Glibofit can reduce cravings for sweet foods, leading to weight loss and healthier food choices. Glibofit offers a natural and convenient way to control blood sugar levels, and it is safe to use!
Stay healthy!
