Diet plays a very big role in weight loss, so people are always reminded to watch what they eat. Since sweets and carbohydrates are the main culprit in weigh gain, cutting down on these substances will be important.
Unfortunately, completely cutting down sweets and carbohydrates is not advisable for diabetics because blood sugar has to be maintained properly. Moreover, the observance of a good diet is essential for diabetics because excess fat and caloric intake will be bad for blood sugar.
Importance of planning a diet
A diabetic is a medically compromised individual who cannot properly utilize insulin. Planning a diet is important, especially for a diabetic because of the following:
- Blood sugar should be controlled because it could lead to hyperglycemia, as well as kidney, liver and heart damage.
- When you are able to maintain a healthy diet, blood sugar is properly controlled.
- If you are diabetic, being overweight or obese will cause complications
The healthy diet
When planning a meal plan for a diabetic who also needs to lose some weight, make sure to incorporate the following:
- Carbohydrates – The body needs carbohydrates as fuel or energy. Carbohydrates are a good source of sugar but make sure to incorporate much of healthy carbs into the diet. There are different types of carbohydrates and the most valuable are fruits, vegetables, low-fat dairy and legumes. These are simple sugars that are easily broken down to blood glucose.
- Fiber – Fiber-rich foods are good because it aids in digestion. Fiber, usually found in plant substances helps control blood sugar levels and also decreases the risk of developing heart disease.
- Fat – Fat is also good but make sure that you take in healthy fat that is found in fish. High-fat meals are not good but fish such as tuna, cod, sardines, mackerel, salmon and halibut are rich in omega-3 fatty acids and are good in lowering blood fats such as triglycerides.
- Protein – Protein is also important in the diabetic’s diet it can keep your full for longer. More so, protein helps maintain muscle mass, so you are stronger and your body is composed of more muscle rather than fat.
- Whole grains – Whole grains available in various food sources is better than processed grain products. It is healthier and it is better for digestion.
Planning a diet can be tough, especially for a medically compromised individual such as a diabetic. As much as possible try to avoid trans fats, saturated fats, sodium and cholesterol. Carbohydrates is good but to be on the safe side, it will be important for you to count carbohydrates to better control your intake. Checking for the glycemic index is also going to be valuable because foods that register high in the glycemic index can increase blood sugar levels.
Another important thing to note would be to plan smaller and more frequent meals in a day. This does not only promote a healthier metabolism, but by eating more meals in day keeps blood glucose levels at bay.