CARBOHYDRATES are made up of simple sugars, complex carbohydrates, and fiber.
100% of the carbohydrates eaten are broken down into glucose. Therefore carbohydrates elevate the blood sugar at a faster rate than either protein or fat so only measured amounts should be consumed.
By changing your diet, you can help control your blood glucose levels. The best plan is to reduce the amount of simple sugars and refined carbohydrates you consume while increasing the amount of complex carbohydrates and fiber in your diet.
Complex carbohydrates include all the complex starches and fiber, such as those found in grains, cereals, breads and starchy vegetables like potatoes, corn, peas and beans.
Complex carbohydrates are broken down slowly by the body, leading to a slower release of glucose into the blood stream.
Milk, fruit and vegetables also contribute significant amounts of carbohydrate in the diet.
Complex carbohydrates contain many essential nutrients and are the body's most effective source of energy.
Simple carbohydrates are commonly known as sugars, sources of simple carbohydrates include table sugar, candies and other sweets, sodas, bakery goods as well as highly processed or refined foods, which are broken down quickly to a form that is absorbed easily by the body, leading to a rapid rise in blood sugar.
PROTEIN provides amino acids for your body to build, maintain, and repair cells and muscle tissue, heal wounds, and support the immune system.
It is very easy to get protein in our diet, in fact, most people consume 2-3 times more protein than necessary.
Excess protein does not create muscle, as many hope, but is stored as fat. Excess protein can put strain on the liver and kidneys.
The best protein sources are milk, yogurt, cheese, lean meat, poultry, fish, beans, eggs, and nuts. Breads, cereals and vegetables contribute small amounts of protein in the diet.
About 60% of the protein eaten are broken down into glucose.
Nutritionists recommend about 45 to
50 grams of protein a day for most women and 50 to 60 grams a day for most men
or 10 percent to 20 percent of daily calories.
Fats should comprise no more than 30
% of daily calories, or even lower.
Meats and some milk products also contain significant amounts of fat. About 10% of the fat eaten is broken down into glucose. The remainder is stored as fat for future use
The proper diet is critical to diabetes treatment. It can help someone with diabetes:
Daily Diabetes Diet Recommendations:
For example, meats and dairy products are major sources of saturated fats, which should be avoided; most vegetable oils are high in unsaturated fats, which are fine in limited amounts; and olive oil is a good source of monounsaturated fat, the healthiest type of fat.
Liver and other organ meats and egg yolks are particularly high in cholesterol. A doctor or nutritionist can advise someone on this aspect of diet.
Studies show that foods with fiber, such as fruits, vegetables, peas, beans, and whole-grain breads and cereals may help lower blood glucose.
Points to Remember
Continuing research may lead to new approaches to diabetes diets. Because one goal of a diabetes diet is to maintain normal blood glucose levels, it would be helpful to have reliable information on the effects of foods on blood glucose.
For example, foods that are rich in carbohydrates, like breads, cereals, fruits, and vegetables break down into glucose during digestion, causing blood glucose to rise.
However, scientists don't know how each of these carbohydrates affect blood glucose levels. Research is also under way to learn whether foods with sugar raise blood glucose higher than foods with starch.
Experts do know that cooked foods raise blood glucose higher than raw, unpeeled foods. A person with diabetes can ask a doctor or nutritionist about using this kind of information in diet planning.
Exercise and Diabetes
You should engage in regular physical activity to help control your type 2 diabetes and prevent complications from it.
Exercise helps the body decrease
insulin resistance and burn excess glucose. Regular exercise and diabetes diet
also helps to improve blood cholesterol levels and reduces stress.
Regular exercise is defined as engaging in physical activity for a period of 20 minutes at least three times per week. If you have a medical condition, you should speak with your healthcare provider to determine the best exercise and diabetes diet program for your fitness goals.
Medications for Diabetes
Many people with type 2 diabetes, especially those in the early stages, manage their blood sugar effectively through diet, weight loss, and physical activity. If this does not provide effective control for you, however, there are many medications that can help manage your condition.
Food Recommended for management of diabetes
Low-fat, fiber-rich diets built from legumes, vegetables, whole grains, and fruits help individuals avoid diabetes and control blood sugar levels. Such diets can also prevent complications in people who already have diabetes.
Choosing the right foods can make a world of difference to your health. Look for delicious, minimally processed foods from plant sources. Here are a few tasty choices for the prevention and management of diabetes:
The above opinionated views and information serves to educated and informed consumer. The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. It should not replaced professional advise and consultation. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions
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