Are you a diabetic patient? Are you taking only medicine, but cannot control it? Let’s try for a diabetic diet plan. It will help you to control your blood sugar.

A diabetic diet plan refers to take balanced healthy foods, and maintain it regularly. This is a healthy-eating plan, and the foods include it are naturally nutritious, low in fat and calories. The advantage of taking a diet plan is that you can eat foods as much as you can, but they will not store any fats in your body, and keep you extra sugar-free. The foods of a diabetic diet plan can be vegetables, fruits, and whole grains. A diabetic diet plan will not only keep you diabetes-free but also help you to stay away from other diseases.

10 Golden Rules You Must Follow For Diet Plan

Why Do You Need To Follow A Diabetic Diet Plan?

 

You may not be a diabetic patient, or you are about to cross the safety limit set by the experts. In that case, you should start following a diabetic diet plan. It will help you stay away from diabetes disease. If you are already a diabetic patient, you must follow a diabetic diet plan to keep your blood sugar level normal. Medicines can do nothing if you do not control your tongue. 

By taking foods containing extra fat and calories, you will get fat, and your level of blood glucose will be higher than the normal limits. It causes severe problems including a high level of blood glucose, kidney, nerve, and heart damage. You can stay free from extra blood sugar by changing your eating habits. So, to be fit, try to follow a balanced diet from today. As weight loss is the best way to control blood sugar, a diabetic diet plan can play a vital role in this regard.

More tips regarding a diabetic diet plan:

  • A diabetic diet plan can balance your carbohydrate level, and this can help insulin and medications work effectively in your body.
  • A diabetic diet plan includes foods full of fibers, and they will manage blood sugar levels and lessen the menace of high cholesterol, cardiovascular diseases, weight gain, and other health issues.
  • You should avoid foods with added sugars such as sodas, cookies, and candies, and take whole grains and vegetables instead.
  • A diabetic diet plan is necessary for controlling the level of salt. This control is mandatory because salt increases the risk of high blood pressure.
  • To manage weight, you need to follow a diabetic diet plan because heavyweight is responsible for the development of diabetes and its complications.

The results of a diabetes diet plan:

“Leave rich-eating plan and embrace your healthy-eating plan.” – This motto can keep your blood sugar level under control and prevent diabetes complications. To lose weight, you must follow a balanced diet along with physical exercises. If you follow a diabetic diet plan, it will help you to reduce the risk of other diseases, too. The diet includes fruits, fiber, and vegetables. The foods can reduce your risk of cardiovascular diseases and certain types of cancer. Not only that, taking low-fat products will reduce the possibility of low bone mass in the future. 

What Does A Diabetic Diet Plan Involve?

Along with the use of insulin and medications, you need to eat three meals a day regularly, and the foods of the meal must be in the list of your diabetic diet plan. You had better consult a registered dietitian to make the list of the plan. The dietitian can suggest to you about how to improve your eating habits. According to your health goals, tastes, and lifestyle, he/she can make a suitable plan for you.

What does a diet plan involve

But, we always try to provide our visitors with the best gift of earth. Therefore, we’ve made a diabetic diet plan for you. You can follow either the dietitian or us. Before going to the dietitian, you can check it as a trail. We hope that you must not be a loser if you regularly follow our plan.

A diabetic diet plan for you!

We are suggesting you take three meals and a snack in a day. Let’s have a look:

  • Breakfast: In your breakfast, you can take one poached egg, a small avocado, one slice of bread, and an orange.
  • Lunch: In your lunch, you can take low-sodium canned pinto beans – two-thirds of a cup, chopped spinach – 1 cup, chopped tomatoes – a quarter cup, bell peppers – a quarter cup, cheese – 1 ounce, salsa as a sauce – 1 tablespoon.
  • Snack: In your snack, you can take baby carrots – 200g and hummus – 2 tbsp.
  • Dinner: In your dinner, you can take cooked lentil penne pasta – 1 cup, veggie tomato sauce with cook garlic, mushrooms, greens, zucchini, and eggplant – 1.5 cups, oz ground lean turkey – 2.

Foods You Should Include

 

You need to choose your foods carefully while making a diabetic diet plan. Your foods should include healthy carbohydrates, fiber-rich, heart-healthy fish and fats. Are you interested to learn which food items include them? Let’s go:

Foods that you should include

Healthy Carbohydrates

 

You can find healthy carbohydrates in – 

  • Vegetables
  • Fruits
  • Legumes
  • Beans 
  • Peas
  • Whole grains
  • Low-fat dairy products
  • Milk
  • Cheese.

You must give up foods or drinks having extra fats, sodium, and sugars because they contain less healthy carbohydrates.

 

Fiber-Rich Foods

 

Fiber-rich foods are –

  • Fruits
  • Nuts
  • vegetables
  • Legumes
  • Beans
  • Peas
  • Whole grains

The foods mentioned above are full of dietary fiber and all kinds of plant foods are included with it. The main thing is that your body cannot absorb them. The most important factor for fibers is that they have the power to control your level of blood sugar. Therefore, you must include them in your diabetic diet plan.

 

Heart-Healthy Fish

 

You should always try to take heart-health fishes at least twice a week. However, heart-healthy fishers are –

  • Salmon
  • Mackerel
  • Tuna
  • Sardines

 

Fats

 

Polyunsaturated and monounsaturated fats lower your extra cholesterol. Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:

  • Avocados
  • Nuts
  • Canola
  • Olive 
  • Peanut oils

Foods That You Should Avoid

 

Diabetes is so serious that it can attack and damage any organs of your body. It can raise the risk of heart disease; it can clog and harden your arteries, and influence the possibility of stroke. We are giving you a chart of foods that can increase diabetes or cholesterol in your body. Therefore, to be safe, you should avoid the following foods:

Foods that you should Avoid

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.

  • Cholesterol: High-fat animal proteins, high-fat dairy products, liver, egg yolks, and other organ meats are full of cholesterol. You should not take more than 200 mg of cholesterol a day. So, try to leave these food items from your diet plan.
  • Sodium: To be danger free, you must not eat more than 2300 mg of sodium a day. If you have high blood pressure, you should take less than that.
  • Saturated fats: High-fat dairy products, butter, hot dogs, beef, bacon, coconut oils, palm kernel oils, and sausage are full of saturated fats. Try to avoid them.
  • Trans fats: Baked goods, processed snacks, shortening and stick margarine are full of trans fats. you should avoid them, and they will help you reduce your blood sugar.

Shouldn’t you count the number of carbohydrates you take?

Carbohydrates are important for your body. But you need to count the number of carbohydrates you take in a day because they break down into glucose. If you take an excessive amount of carbohydrates, you cannot control your blood sugar. In this regard, you had better consult a dietitian. He/she will teach you about how to count the number of carbohydrates in each meal or snack. Taking insulin depends on carbohydrates. So, to adjust the dose of it, you should count the number of carbohydrates.

Let’s get an idea about Glycemic index:

We all know that carbohydrates are elements of our diets. But the excessive taking of them is not good at all. Glycemic Index (GI) is a comparative ranking of carbohydrates in the food, and it shows how they affect our blood glucose levels. Glycemic index includes 55 or less carbohydrate, and it is good for health because it causes a lower and slower rise in blood glucose, digests and absorbs more slowly. It helps adjust our insulin levels. We are giving some examples of carbohydrate-rich foods and their GI scores below only for your shake.

Low-GI foods:

GI foods having scores – 55 or less 

  • Whole-wheat bread
  • Stone-ground
  • Fruits
  • Whole oats
  • Sweet potato with the skin

Medium-GI foods

GI foods having scores – 56 to 69 –

  • Whole-wheat pita bread
  • Quick oats
  • Brown rice

High-GI Foods

GI foods having scores – 70 and above –

  • Russet potatoes
  • White bread
  • White rice
  • Melon
  • Candies

A diabetes patient should consider how many carbohydrates he/she consumes in a day. Otherwise, it can affect his/her sugar and insulin levels.

A diabetic diet plan guide you should follow systematically

While taking food, you need to follow the following steps throughout the whole week to make your diabetic diet plan successful.

  • You need to note your daily targets for calories and carbohydrates you take.
  • You should decide which foods meet your targets.
  • For a day’s meals and snacks, you should divide the portions of the food components.
  • Always try to consider GI of your foods that you will include in your meal.
  • Try to exchange foods to fill out a daily schedule.
  • You need to alternate your favorite foods. For example – without taking the roasted chicken and chicken soup at a time, you can take the first one for a day and the second one for the next day.
  • Follow the same routine throughout the week.
  • Measure weight and blood sugar levels regularly. It will help you make the plan successful.

This article is especially for the diabetic patients who are trying to make a diabetic diet plan. The article is also for those who are trying to take preparations for avoiding the disease. The people trying to lose weight can follow our plan as well.  

So, what are you thinking after reading the article? Will you only take medicines for your disease? Listen to me carefully. Only taking medicines can do anything. A proper diabetic diet plan is also needed to make things better. If you do not make any diet plan yet, please do it now, otherwise, you may suffer in the long run. Now, the choice is yours. But, we are here to provide you with valuable health tips, therefore, it is our earnest request to you, from today, you must follow a diabetic diet plan. Who can say, this may save you from a premature death?