Diets for diabetics involve learning about the pros and cons of different types of foods that affect the blood glucose levels. Diets for diabetics also aims at providing the basic nutrients necessary for preservation of health and fitness and are often required to be combined with fitness workouts.
Effect of Food
In general the effect of food on blood glucose levels would largely depend on the type of foods that make up the meals taken. While carbohydrates are mostly digested into glucose and have major impact on the blood sugar levels, proteins and fat also have some impact in raising the blood sugar in human body.
Glycaemic Index (GI)
Impact of carbohydrate foods on blood glucose are quantified using the Glycaemic Index or GI. It is advisable to have low GI foods in one’s meal if he or she is a diabetic.
Effect of Sugar, protein and Fat
Widespread wrong notion about sugar is that diabetics should completely avoid it. Table sugar does no spike blood glucose level like the popcorns. Similarly, fat itself is not harmful and it slows down the rise in blood sugar level by slowing the conversion of digested food into glucose. However high doses of sugar and fat are both bad even for normal health and a diabetic should limit their consumption. Similarly, excess protein will be converted into sugar and cause problems.
Diets for Diabetes
Weight Control – A diabetic should use foods that do not increase weight. Instead foods that will decrease the extra pounds would work very well to control the blood sugar level.
Avoiding smoking and alcohol consumption- It is essential for the diabetic to avoid smoking that can prevent natural blood flow in the body and consumption of alcohol.
Moderate amounts of fat, protein, and sugar – Carbohydrates take five minutes to three hours, protein takes three to six hours and fat takes eight hours or more to digest. It is not necessary to avoid deserts and sweets completely. However, they should take them in moderate doses once or twice a week. Same principle should be applied to consumption of fat while protein can be taken more times but in limited quantum.
Count carbohydrate – More than protein or fat, it is the carbohydrates that raise the blood sugar levels pretty quickly. It would be a good practice to count carbohydrates for intake so that one does not overshoot the limits. Books on counting of carbohydrates are available in stores or one can contact the dietician on the score.
Green Vegetables are good –Major portion of the diets for diabetes should comprise of green vegetables and fiber rich food. Fibers not only do not spike the blood sugar levels but also keeps the stomach filled up so that one does not suffer from frequent hunger fits.
Healthy Diets for Diabetic
- Healthy diets for diabetic would have the following features: -
- Limited sweets;
- Frequent eating;
- Careful use of carbohydrates;
- Eating lots of whole grain, fruits, and vegetables;
- Eating less fat;
- Dispensing with alcohol and smoking.
Bottom line of all these is that there is no one fixed healthy diet for the diabetic. People have to rotate and adjust among multiple options depending on the severity of diabetic conditions.
