What changes should I make to my diet in diabetes

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You are what you eat


Summary

Preventing diabetes involves making healthy dietary changes to help maintain balanced blood sugar levels and overall well-being. Here are our top tips to reduce the risk of developing type 2 diabetes.

Make small changes

Don’t be too ambitious with dietary changes. Do it gradually and make it sustainable.

Do it with others

Eat healthy options with others. Everyone can benefit from healthy meals.


Our top tips


1. Eat a Balanced Diet. Aim to include a variety of nutrient-rich foods in your diet, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. This balanced approach provides essential vitamins, minerals, and fiber while keeping blood sugar levels steady.

2. Control Portion Sizes. Be mindful of portion sizes to avoid overeating. Eating large portions can lead to weight gain and increase the risk of diabetes.

3. Choose Complex Carbohydrates. Opt for complex carbohydrates like whole grains (brown rice, quinoa, oats) rather than refined carbohydrates (white bread, sugary cereals, pastries). Complex carbohydrates release energy more slowly, preventing rapid spikes in blood sugar.


Diabetes


4. Limit Sugary Foods and Beverages. Cut back on sugary snacks, candies, sugary drinks, and processed foods with added sugars. These can cause sudden spikes in blood sugar levels and contribute to weight gain.

5. Monitor Carbohydrate Intake: Pay attention to the amount of carbohydrates you consume in each meal. It’s not about avoiding carbohydrates entirely, but rather managing their intake to keep blood sugar levels in check.

6. Increase Fibre Intake. Include high-fiber foods like fruits, vegetables, whole grains, legumes, and nuts in your diet. Fiber helps slow down the absorption of sugar, improves digestion, and promotes a feeling of fullness.

7. Opt for Healthy Fats. Choose sources of healthy fats like avocados, nuts, seeds, and olive oil. These fats can help improve insulin sensitivity and support heart health.

8. Limit Saturated and Trans Fats. Reduce the consumption of saturated and trans fats, often found in fried foods, processed snacks, and fatty meats. High intake of these fats can contribute to insulin resistance and heart problems.

9. Control Salt Intake. Limit the use of added salt and salty processed foods. High salt intake may raise blood pressure, which is a risk factor for diabetes.

10. Stay Hydrated. Drink plenty of water throughout the day. Avoid sugary drinks like soda and sweetened fruit juices.

11. Avoid Excessive Alcohol Consumption. If you drink alcohol, do so in moderation. Excessive alcohol intake can affect blood sugar levels and overall health.

12. Practice Mindful Eating. Be aware of what you eat and pay attention to hunger and fullness cues. Avoid distractions while eating to prevent overeating.

13. Plan Your Meals. Plan your meals in advance to make healthier choices and avoid unhealthy impulse eating.

Remember, everyone’s dietary needs and preferences are different. It’s essential to find a balanced and sustainable eating pattern that works for you. If you have specific health concerns or dietary restrictions, consider consulting with a registered dietitian or healthcare provider for personalized guidance. Making these dietary changes, combined with regular exercise and a healthy lifestyle, can significantly reduce the risk of diabetes and promote overall well-being.


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