Guidelines for diabetics on a healthy diet

There are various forms of diabetes, and no two diabetics are same. Therefore, there isn't a "diabetic diet" that works for everyone who has the disease. But we've developed some advice that you can use to guide your decision-making on your diet.

1. Select wholesome carbohydrates

Knowing which foods contain carbohydrates is crucial because all carbohydrates have an impact on blood glucose levels. Pick the carb-rich foods that are healthy and watch your portion amounts.Here are a few good carbohydrate sources:Fruit, vegetables, whole grains like brown rice, buckwheat, and whole oats, pulses like chickpeas, beans, and lentilsdairy products like milk and unsweetened yoghurt.

2. Eat less salt

Salty foods can raise blood pressure, which can lead to heart disease and stroke. All of these problems are more likely in diabetics.Salt intake should be limited to 6g per day. Prepackaged foods can include salt, so check labels and choose lower-sodium options. Cooking from scratch reduces salt intake. You can replace salt with herbs and spices for added flavour.

3.Reduce red and processed meat

If you're cutting carbs, you may consume more meat. Red and processed meats like ham, bacon, sausages, cattle, and lamb shouldn't be frozen. They're linked to heart disease and cancer.
Red and processed meat alternatives:
Beans, lentils, eggs, seafood, poultry, unsalted nuts

4. Eat more fruit and vegetables

Fruit and vegetables are healthy. Eat more during meals and as snacks if you're hungry. This can help you acquire the daily vitamins, minerals, and fibre your body requires.
If fruit is sugary, should you avoid it? Nope. Whole fruit is healthy for everyone, including diabetics. Fruits have natural sugar. This differs from added sugars in chocolate, biscuits, and cakes.

5.Choose healthy fats

Fat gives us energy, thus we need it. Different fats effect health differently.
Nuts, seeds, avocados, oily seafood, olive oil, rapeseed oil, and sunflower oil have healthy fats. Saturated fats can raise blood cholesterol, causing heart issues. These are mostly in animal products and prepared food.
Red meat ghee

6. Reducing additional sugar

We are aware that reducing your sugar intake might be challenging at first, so small, doable changes are a smart place to start. A smart place to start is by substituting water, plain milk, or sugar-free tea and coffee for sweetened beverages like soda, energy drinks, and fruit juices.

7. Choose snacks wisely

Yogurt, unsalted almonds, seeds, fruits, and vegetables are better options for snacks than crisps, chips, cookies, and chocolates. But continue to control your portions; it will help you maintain a healthy weight.

8. Consume alcohol responsibly

Alcohol contains many calories, so if you do drink and want to lose weight, you might want to consider decreasing back. Limit your intake to no more than 14 units each week. However, spread it out and abstain from alcohol on a few days each week to prevent binge drinking.

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