It’s true! Diabetes is a condition where your body is unable is to control the production and release of glucose adequately which often leads to one of the most common diabetes side effects- obesity!
Even though with the right diabetes medication, the random fluctuation of blood sugar can be contained, what happens to those extra pounds that you have gained in the process? Obesity, a state of being overweight, can, in fact, pave the path for more deadly diseases like high cholesterol or subsequent cardiac disorders which at the end of the day would definitely result in some deadly consequences.
Weight Management is Equally Important
You should never miss out on your vital diabetes medicine. In fact, you would find innumerable online pharmacies these days ready to deliver your medicines to your doorstep to avoid dose misses. However, matching shoulder to shoulder with on-time medication is diet, i.e. watching what you eat to make sure your food habits contain the condition instead of aggravating it.
What does dieting mean to you?
For many, dieting is downright stripping down the taste buds to the bare minimum with bland foods and zero deserts for life and that is where they go completely wrong. Dieting with diabetes need not be a forced process where you end up depressed during your meals every time. It can be a wonderful process towards health and sustenance backed by tasty, nutritious meals that don’t add to your glucose content or hinder insulin functionality.
The Diabetes Diet
A diabetes diet strictly means eating wholesome foods that are tasty and healthy simultaneously while moderately controlling the food intake amount to restrict excess calorie or fat intake.
To strip it down to the basics, a diabetic diet is all about understanding how a particular food may affect your diabetes- whether it’ll affect your insulin functionalities or would it simply participate in blocking excess glucose from your system?
To start off, one needs to incorporate more leafy non-starchy vegetables in their diabetes diet as opposed to dairy or bread which are typically carbohydrates that get broken down into glucose in the body. Proteins do not contribute to glucose production but would definitely participate in calorie build-up, a case that does not help the weight loss plan.
Hence, before we move on to the diet recommendations, here’s a list of some of the best and worst food items that a diabetic can opt for. You can plan your weight loss diet according to this food products.
Almost all fishes out there are filled in omega 3 fatty acids, which helps contain cardiac irregularities. Diabetics battling obesity should make this a regular in their daily dose to avoid any sudden heart disorder. In fact, fishes like Pomfret, Hilsa, Tuna, and Rawas are enriched in protein too which gives you your basic calorie count along with a healthy heart.
Incorporating greens in your everyday diet can help you up your nutrition intake while ensuring your calories are kept in control. This is one of the best ways to diet without falling prey to weakness due to inadequate nutrition. In fact, the leafy greens have zero effect on your blood glucose level making a leafy salad an apt diabetic’s snack. However, you have to strictly stick to non-starchy vegetables. You can find a list of the best vegetables suitable for you above.
Making it Herby
Don’t settle for bland food in the name of diet. The main goal is to enjoy a moderate portion of well-seasoned food that are chosen to help you lose weight without affecting your glycemic level. You can always use herbs like basil, thyme, or parsley to flavor your food.
Eggs are known to improve insulin sensitivity whilst being a steady source of protein to the body. In fact, for diabetics fighting cholesterol issues, eggs are perfect to increase your HDL “Good” cholesterol levels. Also, eggs are naturally rich in antioxidants, zeaxanthin, and lutein that protects eye damage, a side effect often common in patients with severe diabetes.
Some spices are your friend
While spices, in general, are not that good for your body, often some spices come packed with miraculous healing properties. We are talking garlic, ginger, and even turmeric and cumin. While curcumin is known to improve
Fruits are ideal for weight loss but they can be tricky too when you’re a diabetic. Natural sweeteners too attribute to high blood sugar and that is why the most fitting fruit to snack on while battling diabetes is strawberry. Filled with antioxidants like anthocyanins, strawberries are known to contain soaring cholesterol or insulin levels after a meal while their limited calorie count makes them fit for weight loss as well.
An oil-free diet does not sound palatable enough and yet most oils, be it vegetable, sunflower or refined, contains high saturated fats that pave the path to cholesterol. However, if you’re one of those foodies who simply can’t do without some oil- our best advice is to opt for some extra virgin olive oil which not only adds flavors but also has zero harmful effects on the body.
Snack on Healthy Nuts
Nuts are not only delicious but are exemplary good at weight loss. Nuts fill up your stomach and control your sudden hunger pangs while snacking on nuts also keeps your body free of excess calorie influx. Nuts are high in fiber and low in digestible carbs and that’s what makes it a perfect companion for weight loss in diabetics.
A study conducted on weight loss for diabetics showed how a patient consuming 30 grams of walnuts as a part of their daily diet, lost significant weight over a year and also experienced a reduction in his insulin level.
Diabetic Diet Tips
There’s literally no strict diet pattern that can enforce weight loss unless you are determined to do so yourself. Losing weight with diabetes by your side can be tough, but if you create a routine for yourself, you can easily overcome this obstacle. Alternating between food options while on diet will ensure you’re not bored with the weight loss process.
We have chalked out a mock diet pattern for you-
Do remember, do not opt for preserved or canned fruits, store-bought fruit juices or dried fruit. The same goes for sprouts, beans, and broccoli. Always opt for fresh ones at all times.
How many Carbs can you eat as a diabetic? The usual carb consumption by nutritionists has been quoted at 45 to 65 percent. However, diabetics definitely need to be below the 45-mark. You can at special occasions, still enjoy a sweet or sneak in a few of your favorite meals, but to ensure your blood glucose level and calorie count stays on track, you have to do more than just eat right. This includes diabetes combating exercises and other self-motivation actions that’ll encourage you to be on the right path.