We all know somebody who is always on the weight loss vibe, sometimes their diet choices work and sometimes they prolly fall back heavier. A diabetic diet might be an option for weight management.
The diet entails a meal plan packed with fiber and nutrients, low fats and calories. This is great for everyone not only those with diabetes. A diabetic diet facilitates blood sugar control, weight management and reduce your chances for heart conditions.
Below is how your diet should look like:
Increased fiber intake
Fiber aids in controlling blood sugar levels. It is also important for good digestion and elimination. The best source of fiber include; fruits, vegetables and whole grains; it is therefore advisable to replace the sifted flours in your cabinets for some raw posho mill flour.
Healthy carbohydrate intake
Carbohydrates are broken down to glucose which increases blood sugar levels. Complex carbohydrates control blood sugar levels and weight -they are rich in fiber resulting in their slow release into the bloodstream compared to simple carbohydrates (refined sugars). Healthy carbohydrates are from whole grains, legumes, fruits, vegetables and nuts. Therefore one should avoid snacking on cookies, cakes, fizzy drinks, etc.
Proteins help repair and build body tissues, maintain muscle mass and the immune system. Consider proteins with low saturated fats and rich in omega-3. Sources of lean proteins include; skinless poultry, fish, eggs, soy and nuts.
Healthy fats refer to monounsaturated and polyunsaturated fats, which help maintain normal cholesterol levels. They include; avocado, nuts, canola oil, olive oil, and coconut oil.
What your plate should look like
Diabetic diet advocates for small meals (size of your fist) frequently. Small frequent meals boost one’s metabolism ensuring proper digestion of food and also promotes weight loss. Eating large portions at once not only pack you with extra kilos, but also cause damage to your cells.
Your plate should be;
- Half filled with vegetables,
- Quarter filled with lean protein,
- Last quarter filled with carbohydrates (remember whole grain).
In conclusion, you don’t have to wait until you’re diagnosed with diabetes to consider this diet. Diabetic diet is healthier and cheap.