What Is A Diabetic Diet

A diabetes or diabetic diet is a balanced way of enjoying everything edible without disturbing sugar and insulin level in body.  Actually if you follow the right path you can eat anything you like or wish, which most of the diabetic people think they can’t have. Answer to what is a diabetes diet? may vary depending on situation and i am going to explain as simply as possible.so lets start the journey of what is a diabetes diet.

A diet which is healthy is useful for both diabetic and non-diabetic people so You DON’T NEED TO separate your diet plan from family.

You SHOULD not stick to one food type as it can lead to deficiency of vital nutritional elements in body. The best part is, this diet plan can be adapted by the whole family as it’s a perfect and healthy plan for everyone. With a little planning, you can fit all of your favorite foods into your diet and still control your sugar level.

The only thing you need to avoid or use very less often is high sugar products such as energy drinks, fizzy drinks, sweets and lollies; by the way these are not very good to anyone. You may have read a lot of articles about the side effects of these high sugar level edibles.

fizzy drinks

Explaining Diabetes:

Inability to create required amount of insulin is called diabetes, insulin is required to convert sugar to useful element and prevent too much glucose production which can be harmful to our body.

The best diet for diabetic patients is a diet which lets them control glucose level by properly planning and counting how much glucose is required.

what is a diabetes diet:

An easy example to understand food intake:

Consider your body is like a car, you have to take certain oils like, petrol, engine oil and brake oil. You have to burn the fuel in order to consume more, if you keep consuming more and more fuel and never burn it out then it will lead to obesity and weight gain.

For our body we also have different fuels, like carbs, fats and others which are explained below for your reference.

what is a diabetes diet?

There are three types of fuels you need to remember

  • Fats
  • Carbohydrates (most important to understand)
  • Protein

Fats:

Fat is a nutritional element of food and has highest energy content and fatty acids.

Taking too much fat can slow down the digestion and engages or slows down insulin at work which may lead to high sugar level so you need to balance your fat intake in the following manner.

It has to types to simply understand:

Saturated Fat:

This type of fat should be reduced in your diet as it’s hard to burn and has bad cholesterol.

Examples are butter, milk, cheese, fatty meat, palm oil, coconut milk and cream.

Best advice about saturated fats for diabetic patients:
  • Use low Fat dairy products.
  • Remove skin from duck or chicken
  • Avoid deep fried food. If you take any use a specific type of oil (mentioned below)
  • Avoid or reduce processed food.
  • Limit butter, margarine and creams.
  • DO NOT Stop the intake of saturated fat completely as it has some health benefits which cannot be replaced.

Monounsaturated or poly unsaturated fat:

To simply explain, oils that are liquid at room temperature and will start to solidify when refrigerated. It’s better than the saturated fat and has less harmful effect.

Examples are olive oil, peanut oil, canola or avocado.

Best advice about monounsaturated fats for diabetic patients:
  • These fats are used in place of saturated fats and help reduce cholesterol level.
  • There are different ways to intake fatty acids through this mean like:
  • Olive oil can be used to light fry, sprinkle or dressing.
  • Use peanut oil to stir fry, roast or grill.
  • Fish also have special FAT (omega3) which is very healthy as well

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Continuing with nutritional element 2 on what is a diabetes diet:

Carbohydrates:

Carbs are very important to understand (may be complicated to understand as well). Carbohydrates are essentially the best source of energy to your body and brain. When carbohydrates are digested they break down to form glucose in the bloodstream. Then glucose is consumed by the body and the remaining is stored for future use with the help of insulin. Carbohydrate containing foods also have some other nutritional components like fiber, vitamins and minerals in addition.

Carbohydrates are greatly responsible for changing sugar level in your blood so we need to be very careful on what to eat and how much. We will be explaining this in just a bit; this effect depends on the following two conditions

  • The amount of intake
  • The type of carbs you intake.

There are two types, simple and complex carbs.

  • Simple carbs are easily digested and turn into glucose and are responsible of sudden sugar level change in body. We need to reduce such carbs; examples of simple carbs are raw sugar, brown sugar, corn syrup and high-fructose corn syrup, glucose, fructose, and sucrose, fruit juice concentrate.
  • Complex carbs are ones with higher fiber quantities as well as they are slow to digest which results in a proper supply of sugar. Which helps maintain the sugar level for diabetic patients. Complex carbs examples are Green vegetables, sweet potatoes, corn, and pumpkin. Whole grains and foods made from them, such as oatmeal, pasta, Beans, lentils, and peas and whole-grain breads, Starchy vegetables such as potatoes.

Important things to know about Carbohydrates:

  • Carbohydrates have basically no Essential nutritional element which is vital for our body like “fatty acids” in fats and “amino acids” in proteins; basically they are the source of energy which comes from glucose. So this deficiency can be covered up by fats and proteins if properly planned in diabetic people.
  • You can drastically reduce carbs intake if you consult with a dietitian and still get all the nutrition required by your body.
  • The only important element that carbs can offer other the sugar is fiber, so try eating more complex carbs which contain fiber.
  • You need to exercise according to your carbs intake, if you can more carbs, make sure you burn them as well.
  • Reducing carbohydrates from your diet can also help in reducing weight and maintaining sugar level in your body.
  • Spread out your carbs intake throughout the day. In small meals.

Interesting Facts about carbohydrates:

  • People have a misconception that they can eat as much break or grain as they want which is wrong; after your body requirements are fulfilled the extra glucose is turned into fats and stored which result in weight gain and heart problems.
  • Pasta is not a complex carb, it’s actually a simple carb and can release good amount of sugar (glucose) for your body. High intake is dangerous.
  • Eating fruit is far better than drinking juice from the same source. If possible try to eat and chew fruits rather than drinking juice.

Best advice about carbohydrates for diabetic patients:

  • As diabetic people have fewer tendencies to create insulin, which maintains the sugar level, you may understand the importance of limiting too much carbs intake or simple carbs intake (to be specific).
  • Mild exercise after carbs intake is important to keep the glucose level in limit.
  • Control your metabolism; do not do too much intense exercise which may result to dangerous situations.
  • Carbs with more fiber are good to take (complex carbs).
  • Less but consistent carbs intake is good to maintain sugar level.

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Continuing with nutritional element 3 on what is a diabetes diet:

Proteins:

What is a protein, proteins basically help your body grow and repair but the food which you intake may have other elements other than proteins like milk, yogurt, lentils and legumes will have carbohydrates as well so keep this in mind while taking carbs as they are present in a lot of food types where all the three elements are present such as milk.

Some main protein diets are: eggs, cheese, fish, seeds, nuts, tofu, meat and chicken.

What are proteins?

Protein is a major part of our body as well; it counts almost 20% of our body weight. Proteins are made up of amino acids which are of 20 types in total but we do not need to go in this detail.

Our body parts contain protein and need protein intake for any kind of maintenance activity going on in our body, vegetables also contain proteins (good news for vegetarians) and the deficiency of protein may lead to many health issues.

Functions of Proteins:
  • Make antibodies for our immune system
  • Carry things – hemoglobin, a protein, transports oxygen through the blood.
  • Make enzymes. An enzyme facilitates a biochemical reaction.

Best advice about proteins for diabetic patients:

  • Almost half of protein amount converts to glucose after a good 4 hours approx. so take proteins at bed times as they will convert to glucose slowly and will help maintain the blood sugar level while sleeping.
  • When you have an insulin reaction eat simple carbs and eat some protein for later glucose production to prevent low sugar levels later on.
  • Keep a protein element in each meal to give you desired amino acids
  • Almost all the foods are either “protein plus fat” or “protein plus carbs” so keep that in mind.
  • Don’t eat too much protein.
Last but most important for diabetic people :
  • Have 5 to 6 small meals equally divided to maintain sugar level
  • Remember a lot of foods have multi nutrients in them like protein plus fats or proteins plus carbs or all of them so you don’t need to find and eat all these separately.
  •  You can still eat ice-cream or a cake but lower the amount (to 25 percent of these easy sugar items)
  • Water intake is very important, keep a water bottle with you.
  • Strategically check your sugar level and try different meals and see what suits you best.

The following is a good example of ratio of what is a diabetes diet.

what is a diabetes diet

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