Eating healthy can lead to significant health gains for individuals who have diabetes.
Everyone should strive to follow a healthy diet, but it’s especially important to eat nutritious foods if you have diabetes. While people with diabetes need the same nutritional intake as the average healthy person, they also need to limit sugars and carbohydrates. Food choices matter, but it’s also important to maintain an overall healthy and active lifestyle. Keeping the body at a healthy weight can make significant differences in the blood sugar levels of a diabetic person. There are many different ways to accomplish this, but let’s take a look at how to eat healthy as a diabetic.
These are just a few suggestions and things to keep in mind if you want to eat healthier as a person living with diabetes. Of course, you should always consult your doctor before making any major changes to your diet or workout plan.
How to Eat Healthy as a Person Living with Diabetes
Consider Following a Mediterranean Diet
A Mediterranean diet focuses on eating plant-based foods, such as fruits, vegetables, nuts, and whole grains. It also includes recipes with lean meats rather than red meats whenever possible. This particular diet is said to promote heart heath, which is especially important for individuals with diabetes who are at greater risk for heath disease. Some delicious options for the Mediterranean diet include:
- Mediterranean Chicken Kofta Wrap
- Mediterranean Salad with Salmon, Cucumber, and Mint
- Slow Cooker Mediterranean Lentil Soup
- Chickpea Mediterranean Rice
- Mediterranean Couscous Cakes
Choose Foods that Help You Avoid Belly Fat
This might surprise you, but one of the best ways to learn how to eat healthy as a diabetic is to focus on recipes that help you avoid belly fat. Belly fat can be an early sign of obesity, which is a significant contributor to type 2 diabetes. Instead of high-fat foods, focus on foods that have fewer calories and less sugar. This doesn’t mean that you have to avoid sugar completely, but simply make smarter decisions when it comes to desserts. Here are a few terrific options to consider because they have no added sugar:
- Cherry Almond Oatmeal Cookies
- Slow Cooker Skinny Applesauce
- Skinny Berry Parfait
- Gingerbread Breakfast Cookie
- Fudge Brownie Bites
Eat More of These Foods
As a general rule, individuals who are diabetic should focus on fresh fruits and vegetables, high-quality proteins, fish and shellfish, and high-fiber recipes. These types of foods will help you maintain a healthy weight and should keep your sugar levels in check. There are so many great recipes to choose from that taste great and won’t make you feel like you are missing out!
Consume Fewer Foods Like This
Plant-based Nutritionist, Scott Putnam, had a few tips to share with us. He said,
The key for preventing Type 2 diabetes is losing and keeping the weight off by cutting out fast food, processed foods, and basic “junk food” as a start. Replacing unhealthy snacking with cut up veggies and hummus is one easy way to begin. You can start slow and begin moving toward eating more whole plant foods and less animal-based foods, which are high in cholesterol and packed with saturated fat. There are lots of substitutions for meat, dairy, and eggs. Next time you’re in a restaurant, ask if they have a black bean burger, and go with a salad instead of fries. I promise you’ll still feel satisfied, and feel a lot better when you leave.”
Limiting consumption of processed sugars, packaged and fast foods, white bread, and trans fats can decrease your cholesterol, lower your blood sugar, and help you lose weight. All of these things can be especially helpful for individuals who have diabetes.
If you need some more tips on how to eat healthier and live a healthier lifestyle, check out these amazing health tips.
Following a diabetic-friendly diet doesn’t have to be bland or boring. It’s all about striking a balance between making good food decisions while still enjoying the foods you love the most.