A healthy diet for you to stay healthy with diabetes

A healthy diet for you to stay healthy with diabetes

Lifestyle modifications can help you manage type 2 diabetes effectively. Besides, building a suitable diet for people with diabetes is an easy way to help you monitor and manage your blood sugar.

Here's what you need to know before formulating a diabetes diet.

Why carbohydrates can be dangerous for people with diabetes

For patients with type 2 diabetes, their bodies do not respond effectively to the hormone insulin (responsible for carbohydrate metabolism), which leads to high blood sugar levels. This is why people with this condition are recommended to control their carbohydrate intake. There are two ways you can control your carbohydrate intake – by counting carbohydrates or through the glycemic index (GI) of foods.

Calculate the amount of carbohydrates consumed

This method simply calculates the amount of carbohydrates you consume in each meal and per day. On average, people living with type 2 diabetes should get only about half of their calories from carbohydrates1. For example, if your daily diet provides about 1500 calories, then carbohydrates shouldn't be more than 700-800 calories. This also means that you should only consume about 175-200 grams of carbohydrates (each gram provides about 4 calories) per day. Here is an example to help you better understand how to calculate carbohydrate intake:


- One slice of whole-wheat bread contains about 12 grams of carbohydrates.
- One tablespoon of mixed beans contains 8 grams of carbohydrates.
- ½ cup of oats contains 27.4 grams of carbohydrates.
- 150 grams of Greek yogurt and ½ cup of berries contain 13.5 grams of carbohydrates.
- The total amount of carbohydrates in breakfast is 60.9 grams.

By consuming the same amount of carbohydrates with each meal, you will be able to easily maintain stable blood sugar levels throughout the day.

The glycemic index of food

The glycemic index of food

Some carbohydrates release glucose into the bloodstream slowly and steadily. Meanwhile, some types release glucose more quickly into the bloodstream, which can cause blood sugar levels to spike. The glycemic index (GI) of a food indicates how much and how quickly its blood sugar rises. Adding low GI foods to your diabetes diet will help you keep your blood sugar levels under tight control2.

Calculating carbohydrate intake or choosing foods with a low glycemic index (GI) are helpful methods for controlling blood sugar levels. You can combine the two to optimize your blood sugar control through a well-balanced, diabetes-friendly diet.

Importance of a diabetic diet

Hello Health Group conducted a survey in countries in Around the world to better understand how people living with type 2 diabetes have applied to manage their condition.

Around the world, 72% of people living with diabetes surveyed believe that diet is a very important factor in controlling the condition. However, choosing the right food is still a big challenge for them^.

So how did you build and stick to the diabetes diet that's right for you

Diabetic Diet: What You Should and Shouldn't Eat

Consuming foods high in refined carbohydrates (processed carbohydrates are found in many soft drinks, white bread, pasta) can significantly increase blood sugar levels. You should replace them with foods high in unrefined complex carbohydrates (minimally processed carbohydrates) such as peas, legumes, whole grains, and green vegetables.

You should eat a variety of foods from different groups to protect your health comprehensively. Here are the amount of foods you should add to your diabetes diet:

what should a diabetic diet eat

Fruits and vegetables

Adding 2 to 3 servings of fresh or cooked colorful vegetables per day will provide you with healthy vitamins and minerals.

Protein (protein)

You should consume about 140-200 grams of protein-containing foods per day such as unsalted nuts, legumes, peas, seafood and eggs (28 grams = 28 grams meat, 1 egg, ¼ cup) peas or cooked beans, 1 tablespoon peanut butter).


Each day, you should add 5 servings of whole grains to your diabetes diet, including whole-wheat bread, whole-wheat pasta or brown rice.

Milk and dairy products

You should consume about 3 servings of low-fat dairy foods or beverages.

Appropriate servings that incorporate specific foods

A healthy diet for you to stay healthy with diabetes

Once you know the do's and don'ts of foods to add to your diabetes diet, you'll probably find it easier to tailor your own eating plan. Besides, controlling portion sizes at each meal can also help you minimize blood sugar spikes.

However, strictly controlling portion sizes will not help you curb hunger. This even increases the risk of causing you to snack more because the main meal is not enough to fill you up. So, a simple way to help you enjoy your meal while still keeping your portions in control is to increase your fiber intake (like adding wholegrain breads, oats, berries, broccoli). , legumes) in each of his meals.

Lentils, chickpeas, other legumes and turnip greens are a few foods that are high in fiber and should be included in the daily diet for people with diabetes. Protein also keeps you fuller for longer than carbohydrates or fats, since they take more energy to digest.

You should add grilled fish, skinless poultry, pork or sautéed lean beef to your daily meals. In addition, you should make sure that each of your meals contains non-starchy vegetables (e.g. collard greens, collard greens, asparagus, baby corn, bean sprouts), lean protein, and foods that are rich in nutrients. low glycemic index GI.

How to shop and eat healthy during the holiday season

We all know how important it is to follow safety guidelines when shopping during this pandemic. You should choose home delivery and online payment services to limit contact with others.

Preparing meals in advance for the week will save you time and effort to prepare daily meals. Thanks to that, you will find it easier to stick to your diabetes diet and resist the temptation to order food from outside, even when you are busy with work and family. !

Although the pandemic has made our lives more difficult, you can still live a healthy and happy life with access to appropriate, healthy diabetes diets and, more importantly, without depriving yourself of diabetes. Take your own pleasure in eating.

Take our fun quiz to find out how friends, family and surroundings can help you manage your type 2 diabetes.

Diabetes Freedom - Reversing Type 2 Diabetes

Diabetes Freedom Review - Reversing Type 2 Diabetes

Diabetes Freedom is a simple health optimization program through a healthy diet that teaches users a number of natural tips and tricks that can not only help them control their blood sugar but also reduce Completely reduce any problems they may encounter from the disease thereby making use of meal times. Diabetes Freedom also offers foods repel type 2 diabetes, nutrition and increasing your metabolism to help solve the problem.

Diabetes Freedom is a two-month program that aims to help you flush fatty deposits from your body through a regulated diet and exercise. The fatty deposits around your pancreas can aggravate diabetes symptoms caused by high blood sugar levels.

The only way to control these symptoms in allopathy is through frequent medications. You also have to skip your favorite desserts, which is extremely difficult for those with a sweet tooth.

High sugar levels can also result in poor brain functioning, apart from harming your kidney and liver too. Moreover, Diabetes is a precarious position to be in.

You have to control insulin constantly apart from regulating glucose levels. Diabetes Freedom contains several video tutorials that help you reduce toxins, improve the functioning of the pancreas, control food cravings, and so on through various natural methods.

Hopefully, through the above reading, you have a better understanding of A healthy diet for you to stay healthy with diabetes as well as this measure to balance. Stay tuned for new articles of Health Life For You to update useful information about Type 2 Diabetes !

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