As we all know, there is a close relationship between diabetes and diet. Therefore, in terms of diet, we need to be cautious and have a correct diet to prevent and treat diabetes. Below, we will introduce the diabetes diet guide, and discuss the dietary considerations for diabetes.
When it comes to diabetes, many people have concerns about its impact on diet. So, how should people eat? Let's find out. Today, I will provide you with a diabetes prevention and treatment dietary guide to help you manage the disease and prevent it if you don't have it.
Diabetes Prevention and Treatment Dietary Guide
1. Eat a variety of foods and choose low glycemic options.
2. Maintain a balanced diet and appropriate body weight.
3. Do not skimp on vegetables and consume fruits in moderation.
4. Dairy and legumes help control blood sugar and provide energy.
5. Choose lean meats, fish, poultry, and eggs.
6. Limit salt and oil intake, and control alcohol and smoking.
7. Maintain stable blood sugar levels and enjoy family meals.
What does each sentence mean? Let's explain them one by one.
Eat a variety of foods and choose low glycemic options
Many people worry that diabetes requires a restrictive diet where they can only eat bland food. However, this is a big misconception. Preventing and treating diabetes through diet does not mean that you can only eat tasteless food. It means informing you about recommended foods and appropriate portion sizes. Like everyone else, people with diabetes should have a diverse diet. Preventing diabetes also does not mean you have to be vegetarian.
Grains, potatoes, vegetables, fruits, meats, fish, poultry, eggs, dairy, legumes, and fats are all essential. However, there is a trick in choosing foods: try to select foods with a minimal impact on blood sugar. For example, for breakfast, you can have a white bread bun or a whole grain bun. Although both options provide similar energy, the whole grain bun has a smaller impact on blood sugar, making it better for the prevention and treatment of diabetes. Other options include sweet potatoes, whole grain rice, and whole wheat bread.
Maintain a balanced diet and appropriate body weight
Exercise is an integral part of preventing and treating diabetes. To achieve the desired effect of preventing diabetes, you should exercise for at least 150 minutes per week. For people with diabetes without contraindications, it is recommended to exercise for at least 150 minutes per week. Exercise options can include brisk walking, cycling, dancing, swimming, and jogging. It is important to remind people with diabetes to carry a few pieces of candy while exercising to prevent low blood sugar.
For busy individuals, there is no need to worry about not having time to exercise. You can choose to go for a walk or engage in physical activity during breaks at work or after work. It is not necessary to exercise for a long duration in one go; short bouts of exercise throughout the day can also be beneficial. Maintaining an appropriate body weight can help the body utilize insulin better, thereby assisting in blood sugar control. However, the body weight should not be too low, as low body weight means high energy consumption and may result in fatigue and reduced immunity.
Therefore, overweight individuals need to lose weight, while underweight individuals need to gain weight.
Do not skimp on vegetables and consume fruits in moderation
Vegetables provide abundant vitamins, minerals, and dietary fiber, making them excellent choices for blood sugar control. Ensuring a daily intake of 1 kilogram of vegetables, especially leafy greens, can help stabilize blood sugar.
Fruits are not off-limits for individuals with diabetes. If blood sugar is well-controlled, fruits can be consumed in moderation. When eating fruits, limit the intake to 100-200 grams per day and choose varieties that have a minimal impact on blood sugar. Consume fruits in multiple servings throughout the day.
