Essential Facts about Diabetic Diet and Food Tips
It’s true that diabetes is growing in the society but most of the times the disease can be prevented with healthy changes in the lifestyle. Some even can be reversed. Taking measures to check and control diabetes doesn’t have to be necessarily living deprived. You don’t need to entirely give up eating sweets or surrender yourself totally to tasteless “health food”. With the following tips, you can enjoy your favorite culinary exquisites and eat to your heart’s content without having to feel deprived. Another necessary thing for you is health insurance for which check EHIC info. Let’s first see some facts about diabetic diet.
Diabetic Diet Facts
Myth: You should avoid sugar totally.
Fact: Actually you can enjoy some sweets as long as you have planned your diet properly. Desserts can be enjoyed in limits, accompanied by a balanced diet and exercise.
Myth: A high-protein diet should be taken.
Fact: Studies have proved that proteins in excess, particularly animal protein, actually may lead to insulin resistance. Your diet should eat a balanced meal containing carbohydrates, proteins, fats, vitamins and minerals.
Myth: Carbs should be cut down.
Fact: Again, balanced diet is the key. Actually the serving size of carbs is important. Consume more whole grain carbs as they are full of fiber and are digested slowly helping blood sugar levels to be stable.
Myth: You can no longer eat normal meals. You will need special diabetic meals.
Fact: The fact is the expensive special diabetic meal doesn’t offer anything special. You can eat the normal meal with your family, if you eat in moderation.
Tips for Preventing and Controlling Diabetes
Increasing Caffeine Intake: An important study done recently showed that increased caffeine intake reduced diabetic risk by 11%. The coffee was black with a very small amount of milk and/or sugar. On the other hand, those who reduced their coffee consumption had 17% higher risk of diabetes. But here, there is a word of caution – some people may be sensitive to caffeine, but about 400 mg of caffeine per day is safe for them.
Sugar Belly: Calories you obtain from fructose (the form of sugar in energy and sports beverages, soda, coffee drinks and processed foods such as muffins, donuts, candy and granola bars) are more likely to turn your abdomen into a sugar belly, i.e. adding more flesh around your abdomen. Cutting down these foods and drinks will lead to a slimmer waistline and lower risk of diabetes.
Alcohol Intake: We always tend to underestimate the number of carbs and calories in alcoholic drinks, like wine and beer. Cocktails mixed with juices and soda are full of sugar. If you want to drink, drink in moderation, i.e. not more than 1 drink a day for ladies and 2 for men.
Don’t Overlook Exercise: You can’t overlook the importance of exercise. Exercise has power to prevent, control and even reverse diabetes. Exercise is especially important to keep your weight in check. Evidences show that regular exercise can enhance insulin sensitivity even though you don’t lose weight. And you need not go to gym. Walking is one of the easiest and most efficient exercises which you can do anytime. Other activities you can do are swimming, jogging or biking, as per your choice.