What to Eat if I Have Diabetes

People with Diabetes are recommended to make a meal plan tailored to their particular needs, as diet plays a significant role in controlling the disorder. Main objective of diabetic diet is to maintain ideal body weight, by providing adequate nutrition along with normal blood glucose levels. Then, what should you eat if you have Diabetes?

Carbohydrates

Carbohydrates-rich foods, which break down into glucose during digestion, are of principal concern in a diabetic's diet. These foods don't have to be avoided, and what matters most is how much people eat. In general, diabetics are suggested to eat less than 2,000 calories per day, through that depends on body size and level of physical activity.

It's not necessary to completely eliminate carbs. People are recommended to choose nutritionally rich carbs like veggies, whole grains, etc. Typically, 30~60g carbs can be ate per meal, and 15~30g per snack. For males and avid exercisers, they can handle more.

Sweets

It is a myth that diabetics must avoid sugar at all costs. The good new is that they can enjoy their favourite treats as long as they plan properly. Tips for including sweets in a Diabetes-friendly diet are:

▪ Hold the bread, or rice if a diabetic wants dessert.

▪ Add some healthy fat like peanut butter, ricotta cheese, yogurt, or some nuts, etc to the dessert.

▪ Eat sweets along with other healthy foods as part of the meal, so the blood sugar won't rise as rapidly.

Fats

People with Diabetes are at higher risk for heart disease, so it is quite important to choose healthy fats. The best fats are unsaturated fats, which come from plant and fish sources. Primary sources include olive oil, nuts, and avocados. Also focus on omega-3 fatty acids, which come from salmon, tuna, and flaxseeds. Avoid saturated fats, such as fried foods and high-fat meats.