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Whether you are diabetic or you’re trying to prevent it, being on a diabetic diet has benefits for everyone willing to lead a healthy lifestyle. This Diabetic Diet meal plan is not only designed to keep your blood sugar level, but can also be used for weight loss. Since there are many misconceptions surrounding diabetic diets, it is important to learn what to eat on this diet and what to avoid.
Myths About Diabetic Diet
Because diabetes revolves around regulating blood sugar levels, many assume that diabetic diets do not include sugar at all. This is not true. Although you need to watch the amount of sugars and carbohydrates you eat, you can still enjoy the desserts and snacks you like. Eating as much protein as possible is also another popular myth. Too much protein can have adverse effects on your health, and contribute to insulin resistance.
The most important thing to keep in mind when following a diabetic diet is moderation. Diabetic meal plans are not very different from normal balanced diets. It is the amount and kinds of carbohydrates, proteins and fats you consume that will affect results.
Carbohydrates In Diabetic Diet Meal Plans
Depending on the type of diabetes you have, you should aim to consume at least 45 grams of carbs per meal, but not more than 60 grams. Snacks should contain 15 to 30 grams a serving. The best carbohydrates to eat are the slow-releasing kind. Slow-releasing carbohydrates take longer to digest and release energy slowly throughout the day.
Examples are whole grains, asparagus, cauliflower, kale, spinach, tomatoes and onions. You can use any of these foods to prepare meals or have them as a side dish. Fruits that have a positive impact on blood sugar include berries, pears, apples and melons. Quinoa and steel-cut oats can replace sugar-loaded cereals and be paired with low-glycemic foods like milk and yoghurt.
Protein in Diabetic Diet Meal Plans
Protein is essential to any diet. However, diabetics should monitor their intake because meats do contain carbohydrates as well. While meats and fish provide adequate protein, you can also source it from beans, legumes, peas, lentils and eggs. It is advisable to limit your protein foods to a ¼ of your plate.
Fats in Diabetic Diet Meal Plans
You’ve probably heard about good fats and bad fats. Good fats are actually monounsaturated and polyunsaturated fats. Bad fats refer to trans and saturated fats. The former comes from foods like olive oil, nuts, avocados, peanut butter, fish, soymilk and tofu. Bad fats are a product of processed, packaged, fried and commercially-baked foods that you commonly find in stores. Strive to eat healthy, good fats in moderation.
Creating Your Own Diabetic Diet
Before you begin your meal plan, you need to confirm your recommended caloric intake. Use an online calculator or ask your physician how many calories you need to maintain, decrease or increase weight. Because prescribing exact foods can be restrictive, use the list of recommended foods to create your own menu. Whether you prefer an avocado salad with trimmed steak or whole grain cereal with yoghurt, keep an eye on the amount of carbs, protein and fats each food has. Ensure that every meal contains all three food groups in moderation.
The diabetic diet meal plan, like normal healthy diets, contains a mix of carbohydrates, protein and healthy fats. Knowing the amount of calories you need and how much of these foods to consume is the key to unlocking the many benefits that this meal plan offer.