[Ilovemyshape.com] When you have diabetes, your diet can have a great effect on it. In case you have type 2 diabetes, there are four key things to focus on to build your diet. These are, are carbs, fibre, salt, and fat. To help you prepare a type 2 diabetes diet plan, I Love My Shape would like to provide some few tips here in this article. When having diabetes, doctors normally advise also that you cut down or avoid salt. In this article, we will also be elaborating some low-salt cooking tips and some few seasonings that you can replace salt.
Type 2 Diabetes Diet – Key Things To Add To Your Diet
Carbohydrates – Carbs Counting
We get fuel from carbs. As opposed to protein or fats, carbs affect your blood sugar faster. Mainly carbs can be obtained from; fruits; yoghurt and milk; cereal; bread; pasta; rice; starchy vegetables like corn; potatoes, and beans.
There are complex carbs, like those found in vegetables, nuts, beans, and whole grains. And there are some simple carbs like sugar. It takes a long time for complex carbohydrates to digest in your body. They are able to give you solid fibre and energy. This is one of the main things which makes them good for you.
You may already know about carbohydrate counting. This simply means keeping track of the carbs (starch and sugar) you eat every day especially when you are suffering from type 2 diabetes. You will be able to control your blood sugar when you count grammes of carbohydrate, and dividing them equally among your meals every day. Your blood sugar level will go up if the carbohydrates you eat is more than the insulin in your body can handle. The glucose level in your blood may fall too low when you eat too little. However, when you know how to count carbs, you will be able to properly control these shifts.
In order to come up with a carbohydrate counting plan that meets your specific requirements, you can seek help from a professional. A typical plan for adults, at every meal, includes two to four carb servings, and one or two serving as snacks. You can simply get the information about grammes of carbohydrates by reading the label on any food product and fit this into your type 2 diabetes diet plan. Counting carb can be done by anyone. It’s something which is quiet beneficial for people who use the insulin pump to take more than one insulin injections per day, or want more variety and flexibility in their food options.
Add a lot of fibre to your type 2 diabetes diet plan. You will get fibre from plant foods vegetables, fruits, nuts, whole grains, beans, and other legumes. These help to control blood sugar and digestion. Normally, fibre makes you eat less because you feel fuller when you eat them, which is beneficial for people who want to lose weight. People are also less likely to get a heart disease and high blood pressure when their diet is high in fibre. It makes sense to, therefore, eat foods like fresh vegetables and fruits; bran foods; cooked dried peas and beans; brown rice; whole-grain bread, crackers, and cereals.
Getting fibre from food is essential. However, you can support with fibre supplements if you are unable to get enough from your food. Examples of some fibre supplements include methylcellulose, psyllium, calcium polycarbophil, and wheat dextrin. When taking a fibre supplement, the amount you take must be increased slowly. This can help stop cramping and gas. When you increase your intake of fibre, it’s best to also drink enough liquids.
Normally, your risk of getting a heart disease is also heightened by diabetes. You’ll, therefore, want to limit trans fats, saturated fat, and other unhealthy fats in meals. Some main saturated fat sources include beef, cheese, baked foods, and milk. Trans fats are not good for your heart so you must do well to avoid them. For a healthy type 2 diabetes diet, opt for lean cuts of meat. Instead of frying your foods, you can rather bake, grill, broil, boil, or roast. Again you should opt for fat-free or low-fat dairy products and add them to your carbohydrate count per day.
Use cholesterol-lowering margarine or vegetable cooking spray that has sterols or stanols. Instead of using animal fat, make use of liquid vegetable oils. You can get more information from a professional dietitian on how to choose the right fats as well as how to properly prepare them.
As we have already mentioned, diabetes can increase your risk of getting high blood pressure. In fact, when you eat too much salt, you will be adding to that risk. It’s advisable not add salt or too much of it to your type 2 diabetes diet. Your dietitian or doctor may ask you to completely avoid or limit salt and salt seasonings, canned potatoes, pasta, rice, canned meats, canned vegetables and soups with salt, olives, foods which are processed, ketchup, salad dressings, mustard, canned sauces, and other spreads, Monosodium glutamate (MSG), packaged soups, sauces, and gravies, soy and steak sauces, pickled foods, salty snack foods, processed meats such as sausage, lunch meat, ham, and bacon.
Low-Salt Cooking Tips
Use foods that have no salt and fresh ingredients for a type 2 diabetes diet. If you want to cook your favourite recipes, you may have to replace them with other ingredients in order to use less salt or completely cut out salt. As a base for meat marinades, try pineapple or orange juice. Check the sodium level on labels of food before adding them to your diet. choose frozen entrees that contain low sodium or at least 600 milligrammes of sodium. Also, use in your diet fresh, frozen, canned vegetables with no-added-salt. Remember to rinse them before using. When you are buying canned soup search for the one which contains a low amount of sodium. Avoid spice blends and mixed seasonings that have added salt, such as garlic salt.
Which Seasonings Can Replace Salt?
You can improve the natural flavours in food with herbs and spices without using salt. Use these for your meats, fish, poultry, soups, vegetables, and salads.
These are some few health tips from I Love My Shape concerning type 2 diabetes diet. We hope this article was informative and will be helpful to you and your loved ones. Feel free to share with us your own ideas on type 2 diabetes diet plan and follow us for more healthy living tips.
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