Healthy diet for diabetes


Are you constantly asking yourself, "What can I eat?" It's time to stop worrying! Living with diabetes doesn't have to mean feeling deprived. You can help get your diabetes under control if you eat smart and eat well.

Diabetes mellitus (DM), commonly referred to as diabetes, is a group of metabolic diseases in which there are high blood sugar levels over a prolonged period.

Diabetes that is poorly controlled over time can lead to complications that affect the body from head to toe,  everything from one’s eyes, kidneys, and nerves to reproductive organs, blood vessels, and gums including heart disease and risk of stroke as well.

So what can we do?

Diet and Diabetes

A healthy diet for diabetes is virtually the same as a healthy diet for anyone. Eat reasonably sized portions to avoid gaining weight, and include fruits and vegetables (limit juice to no more than eight ounces a day); whole grains rather than processed ones; fish and lean cuts of meat; beans and legumes; and liquid oils. Limit saturated fats and high-calorie snacks and desserts like chips, cake, and ice cream, and stay away from trans fats altogether.

Processed foods as well as items high in fat or sugar not only can disrupt the balance between glucose and insulin, resulting in inflammation, but can also contribute to risk factors such as being overweight.

Exact TLC (Therapeutic Lifestyle Changes)

  • Limit fat to 25%-35% of your total daily calories.
  • Get no more than 7% of your daily calories from saturated fat, 10% or less from polyunsaturated fats, and up to 20% from monounsaturated fats (like plant oils or nuts).
  • Keep carbs to 50%-60% of your daily calories.
  • Aim for 20-30 grams of fiber each day.
  • Allow 15% to 20% of your daily calories for protein.
  • Cap cholesterol at less than 200 milligrams per day.

All in all,with careful attention and healthy lifestyle choices, diabetes can be kept under control.