5 ways to diversify a diabetic diet
WHAT IS DIABETES?
Diabetes is a metabolic disease in which your blood sugar (Glucose) level is affected. Your hormone insulin is in charge of balancing your glucose level and helps the body absorb and process sugar effectively. However, the excessive sugar in your body that hasn’t been converted into energy is stored as fat!
Diabetes can strike anyone, from your little angelic child to your dear granddad or grandmother. Today, diabetes takes more lives than AIDS and breast cancer!
It is a leading cause of:
– kidney failure
– heart failure
HOW DOES OUR BODY WORK?
The amount of sugar in the blood is controlled by a hormone called insulin, which is produced by the pancreas (a gland behind the stomach).
When food is digested and enters your bloodstream, insulin moves glucose out of the blood and into cells, where it’s broken down to produce energy.
However, if you have diabetes, your body is unable to break down glucose into energy. This is because there’s either not enough insulin to move the glucose, or the insulin produced doesn’t work properly.
So perhaps now you may want to re-consider whether it ‘s really necessary to have the extra spoon of sugar in your cup of coffee, snack on a pack of biscuits or perhaps keep drinking the sweet water throughout the day as an excuse for more energy.
Have a look at this Pre-diabetic diet plan
THERE ARE TWO TYPES OF DIABETES
Type 1 diabetes
The body’s immune system attacks and destroys the cells that produce insulin. As no insulin is produced, your glucose levels increase, which can seriously damage the body’s organs.
Type 1 diabetes is often known as insulin-dependent diabetes and you’ll need insulin injections for the rest of your life.
You’ll also need to pay close attention to certain aspects of your lifestyle and make sure that your blood glucose levels stays balanced: eat healthily and being regularly active is one of those things that will have to become part of your life.
Check out Weight training with type 1 diabetes
Type 2 diabetes
Type 2 or non-insulin dependent diabetes typically develops after age 35. However ‘thanks’ to increasing popularity in eating lots of rich food in fat and sugar and not having to move very much due to a sedentary job, a growing number of younger people are now developing type 2 diabetes.
Type 2 diabetes is far more common than type 1 diabetes. In the UK, around 90% of all adults with diabetes have type 2 diabetes. Type 2 diabetes is often associated with obesity and it’s a progressive condition that you may eventually need medication in the form of tablets.
The one way you may be able to control your symptoms is simply by eating a healthy diet, exercising regularly, and monitoring your blood glucose levels.
FOOD THAT HELPS YOU BALANCE YOUR GLUCOSE LEVEL
– Food with low glycemic index ( vegetables, lentils, some fruit especially any berries, wholegrain food, nuts and seeds)
– Make sure you eat regularly, every 3-4 hours and have a snack between you main meals, ideally rich in protein (walnuts, almonds, seeds, Greek yogurt, fresh vegetable, smoothie)
– Have protein with your main meal as it releases energy slowly, which helps to make you feel fuller.
– Avoid sodas and sweet drinks as they are filled with sugars, artificial sweeteners and preservatives that will inevitably lead to hormonal imbalance and a blood sugar spike.
– Reduce stimulants as caffeine, nicotine, and even alcohol (though it’s not a stimulant) all cause our blood sugar to rise due to a spike in adrenaline.
A SAMPLE OF 5 DAY DIABETES DIET PLAN
|scramble egg with sprinkled reduced feta cheese over it with a wholegrain slice of bread and flora light spread||A bowl of bran flakes with fibre, unsweetened almond milk, spoon of flaxseed and cinnamon||Total Greek yogurt mixed with dried dates, chopped nuts and a spoon of flaxseed and cinnamon||Wholegrain tortilla with peanut butter and half of banana wrapped up as a pancake||Oats mixed with unsweetened almond milk mixed with raspberries, sunflower seeds and cinnamon|
|An apple||A small bowl of blueberries||A pear||Slices of mango||A small bowl of pomegranates|
|Wholemeal tortilla with grilled chicken, salsa sauce, chopped olives, green pepper and onion wrapped up as kebab||Make a salad with cooked quinoa, white beans, chopped pepper, carrots and broccoli and toss olive oil, lemon juice, salt and pepper||Roasted beef cubes with mash potatoes and green beans||Lean mince meat in a tomato sauce with a small portion of wholemeal pasta||Roasted aubergine, mushrooms, tomatoes and chickpeas with cooked barley and sprinkled Edam cheese on top|
|Carrots sticks with reduced fat hummus||Vegetable smoothie mixed carrots, tomatoes, cucumber, apple juice and a palm of pumpkin seeds||Fruit salad made with cut water melon, kiwi, papaya and strawberries and sprinkled with cinnamon and pumpkins seeds||3 dried figs with 10 walnuts||Celery sticks with guacamole sauce|
|Hardboiled egg cut into small pieces and mixed with black beans, spinach, olives, red peppers and sprinkle little bit of feta cheese over the salad.||Lentil soup with a can of tuna and wholemeal pita bread.||Tin of mackerel in olive oil mixed with any vegetable salad and sprinkled sesame seeds and you can use vinegar to enhance the taste||Smoked salmon with few slices of whole grain Ryvita and light cream cheese accompanied with dried tomatoes||Cottage cheese with pineapple, 1 palm of walnuts, cinnamon and 2 slices of Ryvita fruit and crunch|