Diabetes is a health problem caused by blood sugar in the body can not be converted into energy. This happens because the body lack of the hormone insulin. Health experts say that the best way for handling of diseases such as diabetes is diabetic diet. Do patterns of healthy living that is recommended for diabetics. This is done to control blood sugar levels in the body and as a precaution against complications of diabetes that could happen in the long run.
What The Diabetic Diet?
The Diabetic diet is the handling of diabetes by doing a pattern of healthy living. Actually, not just diabetics are advised to do a pattern of healthy living, but everyone should do a pattern of healthy living. If one day someone was diagnosed with diabetes do not despair. Because by doing a pattern of healthy living consistently diabetics can still live a healthy and normal.
Read More : 10 Weight Loss Busters You Shouldn’t Eat
Diabetic Diet Plan
Diabetes blood sugar levels due to the uncontrolled and excessive body. Thus diabetes diet plan before making it very important to know your blood sugar levels. So it can be used as the benchmark for the giving of proper diabetes diet composition.
Quoted from webMD, there are two ways to test blood sugar
1. From Four fingertip
You prick your finger with a small, sharp needle (called a lancet) and put a drop of blood on a test strip. Then you put the test strip into a meter that shows your blood sugar levels. You get results in less than 15 seconds and can store this information for future use. Some meters can tell you your average blood sugar level over a period of time and show you charts and graphs of your past test results. You can get blood sugar meters and strips at your local pharmacy.
2. Meters That Test Other Sites
Newer meters let you test sites other than your fingertips, such as your upper arm, forearm, the base of the thumb, and thigh. You may get different results than from your fingertip. Blood sugar levels in the fingertips show changes more quickly than those in other testing sites. This is especially true when your blood sugar is rapidly changing, like after a meal or after exercise. If you are checking your sugar when you have symptoms of hypoglycemia, you should use your fingertip if possible, because these readings will be more accurate.
Diabetic Diet Foods
In the diabetic diet recommended foods are foods that have a low glycemic index list and provides important nutrients like calcium, potassium, fiber, magnesium, vitamin A, vitamin C, and vitamin e. Foods do not raise blood sugar levels significantly, being able to burn fat, reduce inflammation, and have other health benefits.
As for the list of good foods consumed in the diet of diabetics
Research conducted by Warwick University published in the journal Diabetes reported that broccoli contains Sulforaphane that is able to repair and protect blood vessel walls from cardiovascular damage due to diabetes. Sulforaphane also sparked anti-inflammatory processes, controlling blood glucose levels, increasing the natural detoxification mechanisms in the body, as well as increase production of enzymes that control harmful cancer-causing chemical compounds. In addition, Broccoli also contains chromium which helps improve insulin sensitivity in the body.
The American Diabetes Association (ADA), mentions the blueberry as Diabetes Superfood because of its usefulness in addressing diabetes. Research conducted by the United State Department of Agriculture (USDA) shows that if a person is consuming 2 ½ cups juice blueberry wild every day for 12 weeks can lower glucose levels in the blood, overcoming depression, and to improve memory. This is because blueberry contains anthocyanin, natural chemical compounds that shrink the fat cells and stimulates the production of adiponectin, a hormone that regulates blood glucose levels. In addition, the blueberry was also able to increase the levels of adiponectin can keep your blood sugar levels remain low and increase the sensitivity of the body to insulin.
Omega-3 fatty acids contained in fish has many benefits including excellent in the metabolic processes of the body and maintain brain health as well as the heart. Source high in omega-3 can be found in salmon, tuna, and sunflower seeds. Eating fish may help reduce the risk of stroke is one of the complications of diabetes. Based on studies from Emory University 2010, people who ate baked or broiled fish will have a lower stroke risk by up to 3%. However, fish fry, fish fast food restaurants and other seafood fried thus may increase the risk of developing the disease.
4. Olive Oil
One of the studies in Spain reported through the journal Diabetes Care showed that the Mediterranean-style diet that includes olive oil may reduce the risk of developing type 2 diabetes by up to almost 50% in comparison to low-fat diets. Diet with olive oil was able to prevent the hoarding of insulin resistance, abdominal fat, and decrease adiponectin. The American Diabetes Association (ADA) recommends that people with diabetes use olive oil to replace the unhealthy fat that comes from butter, margarine, and lard. Olive oil is also rich in antioxidants that protect cells from damage caused by free radicals, as well as to prevent the occurrence of heart disease.
Research in the United Kingdom reported that people who eat more than one serving of spinach in a day and other green leafy vegetables have decreased the risk by up to 14% over those who only eat half servings per day. The reason, green leafy vegetables are rich in vitamin K and the mineral magnesium, folate, phosphorus, potassium, and zinc. Spinach also contains lutein, zeaxanthin, and various other flavonoids.
Walnuts contain an unsaturated fatty acid called Alpha-Linolenic that can decrease inflammation. Fiber, L-Arginine, Omega-3, Vitamin E, and Phytochemicals found in walnuts and other beans serves as antioxidant, anticancer, antiviral, and high cholesterol. The benefits of this can prevent the development of chronic conditions such as diabetes and heart disease. Research of Yale University published in the journal Diabetes Care, in 2009, shows that as many as 56 grams of walnut consumption for 8 weeks be serving the function of blood vessels damaged by diabetes. Whereas other studies of Australia reported that patients who consumed 30 grams of walnut in one year experienced a decrease in fasting blood sugar levels more than those who don’t.
7. Milk and low-fat yogurt
Many sufferers of type 2 diabetes are caused due to fat deposits in the body that cause nasty body insensitive to insulin. Therefore, the American Diabetes Association (ADA) recommends that consumption of milk and low-fat yogurt for needs good fats, calcium, and vitamin D daily. Research from the University of Cambridge suggests that even low-fat yogurt consumption can lower the risk of developing diabetes by up to 28% compared to not eat it at all. Researchers also believe that microbes in the yogurt are beneficial to reduce the inflammation that is often experienced by diabetics.
In addition to consuming the recommended food list above, there are also foods that are best avoided by diabetics, like food high sugar levels, high cholesterol, alcoholic beverages, and fry-pan.
Vitamin D And Exercise For Handling Your Diabetic Diet
Something important in the diet of diabetic should not be ignored are the many basking in the Sun in the morning because the pro-vitamin D is converted into the vitamin in the body will help improve the function of insulin-producing cells. In addition, exercise is crucial to the success of the diabetic diet.
There are two reasons that support this argument. First, it is important to keep weight loss normal, because just a little overweight, then the sugar levels in the blood can be higher, given the calories burned should be more and more. Second, stamina should always be maintained so that the activity is not interrupted. And exercise is the best answer to the problem of stamina. So, as long as it could make peace with the diet and schedule menu exercise that was already planned, diabetes is not the main enemy is not it?