Diabetic diet& suggested change in lifestyle
Change in lifestyle relates to the factors in your life that change the way you live, such as the kind of exercise you do on a daily basis, the food you eat, stress factors, toxicity
Another factor of a healthy lifestyle is exercise, be it weight lifting, morning walk, aerobics or yoga postures. Yoga is often misunderstood a physical exercise only.
People with sedentary lifestyle tend to have poor appetite resulting in accumulation of calories within the body leading to obesity and all its bad effects on health.
It appears that we, humans have a natural liking for sugary and salty food. We love our juice, sweets, and honey. A natural healthy diet should put limits to all sweetness added beverages containing honey, malt or sucrose. We also have to be cautious about dairy products and whole grains liable to contain gluten(?).
Since the invention of fire some thousands of years ago we began to cook our meal. Cooking changes the molecules in food and destroys valuable nutrients and enzymes that break food down into components which can be used by the body. An ideal recipe should contain a lot of raw or lightly cooked food. Raw food requires plenty of chewing to break the food down and in that process mixing it with digestive enzymes in the form of saliva. Unfortunately, a modern household meal is high in sugar, high in fat, highly processed and full of synthetic components.
• Diabetic diet consist of well balanced food to keep blood glucose content, within normal level.
• Eat at regular intervals – main meals twice, substantial breakfast, light snacks twice.
• Include a variety of foods such as fresh vegetables(raw, if palatable) and fruits.
• Reduce intake of sugar and sugary recipes as Sugar has harmful influence on our body and mind.
• Do not consume precooked meals and fatty foods.
• Eat food high in fiber, low in salt .
• Drink plenty of water.
• Do not smoke or drink excessively.
Meal plan for diabetics(Also good for healthy people wishing to maintain health)
Breakfast: Fruit choices (berries, papaya, 1 banana ), Cereal – try eating good quality oatmeal boiled in skimmed milk, 2 slices brown bread, 1 egg ( preferably boil), green tea (1 cup).
Lunch: 1 piece fish or chicken, ½ bowl quinoa, good helping of mixed vegetables. Raw vegetable choices –tomato, cucumber, radish, lettuce, carrot, baby spinach, leafy herbs (coriander leaves, mint, oregano, basil etc).
Steamed or stir fry vegetable choices – beans, peas, cauliflower, cabbage, pumpkin, aubergine, bottle gourd, kale or other leafy vegetables.
Tea: Green tea or coffee without sugar. Sugarless biscuits or cakes. 1 apple, 1 orange.
Dinner: A generous piece of lean lamb, lean beef or poultry, either grilled or baked or boiled, greased in olive oil and minimum salt. A piece of bread or roll. 1 apple or pear.
In between the meals try to eat nuts – hazelnut, almonds, walnuts, peanuts, and raisins.
For diabetics, it is highly beneficial to have in empty stomach, two teaspoons full bitter gourd juice with one teaspoon cinnamon powder as shown under the heading of alternative remedies.
One of the healthiest eating plans is the diabetes diet. This is because when you are on a diabetes diet, you aren’t able to put a lot of unhealthy foods into your body.
A lot of the reason why people are so unhealthy is because they consumed too many of the types of foods that are on the restricted list of the diabetes diet. If you don’t have diabetes, but would like to lose weight, the diabetes diet can help you to achieve that goal in a very healthy way. If you do have diabetes and have to be on a diabetes diet, it really isn’t so bad. You’ll actually probably feel a lot better and healthier when you begin the regimen.
The three main things which the diabetes diet tries to accomplish are:
Achieve ideal weight – Because if you have diabetes, then being overweight can cause even more complications. Even if you don’t have diabetes, as mentioned, the diabetes diet can help you to lose weight by eating right and eliminating a lot of unhealthy foods from your diet.
Maintain normal blood glucose levels-If you have diabetes, this is extremely important. If you have too much or too little glucose in your body you can have some serious trouble. Whether you have diabetes or not, maintaining the right blood glucose level will help you to feel energized and not hungry.
Limit foods that contribute to heart disease-Whether you have diabetes or not, heart disease is a very serious problem. Obviously it’s worse if you also have diabetes. The diabetes diet can help you to prevent from getting heart disease by eating smart.
A lot of the diabetes diet focuses on carbohydrates. There are three types of carbohydrates. There are starches (these are often referred to as complex carbohydrates), sugar, and fiber. The main thing to pay attention on labels is total carbohydrates. This takes into account all three types of carbs and gives you the total.
Before you begin on the diabetes diet, your doctor will be able to tell you how many calories you should consume daily. This will vary from person to person. To lose weight you must ensure you don’t consume more calories than your body burns.
Here are some fundamentals of the diabetes diet:
50%-60% of your daily calories will come from carbohydrates. This usually translates to 45-60 grams of carbohydrates per meal. It is best if you stick with whole grains and multi grains instead of processed white flour. You should try to consume more raw foods and fresh fruits and vegetables for your carbohydrates. You should try to consume more of the non-starchy vegetables
12%-20% of your daily calories will come from protein. You should try to stick with lean meats. Lean meats include the following:
Chicken and turkey with the skins removed
Fish-tuna, salmon, cod, catfish, etc…
Seafood-Crab, lobster, clams, oysters, etc…
Lean cuts of beef and pork-The best cuts of meat for these are sirloin or pork loin. The less visible fat, the cut of meat has the better.
Others – Eggs, tofu, low fat cheese, nuts, etc…
Most people eat three meals per day. The diabetes diet works a little bit different. If you are on the diabetes diet, you should eat smaller meals more frequently. It is suggested that you eat 4-5 times per day. This will help to keep your blood glucose level stable. This will help you to feel full all day without craving food.
Whether you have to be on the diabetes diet because you have diabetes, or you want to drop some extra weight, it is a very healthy way to eat. You don’t even have to give up sweets entirely. You just have to count them as your carbs. If you’re looking for a well balanced, sensible, way to lose weight; the diabetes diet may be right for you.