Diabetes is successfully managed with a healthy diet combined with regular physical activity and weight management. For diabetics, a healthy diet rich in vegetables and legumes (such as chickpeas, lentils, low-salt baked beans, and kidney beans) is recommended. Eat high-fiber, low-glycolic index (GI) carbohydrates such as whole-grain breads, cereals, and fruits, along with lean protein sources and reduced-fat dairy products. Reduce your intake of saturated (unhealthy) fats and added sugars, and choose low-salt foods. Eating smaller portions can also help you maintain a healthy weight and improve blood sugar control. We recommend that you consult a nutritionist who can work with you to develop healthy eating habits that are right for you.
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Healthy diet and diabetes
For people with diabetes, a healthy diet can help:
- Maintain overall health
- Better control blood sugar
- Achieve target blood lipid (fat) levels
- Maintain healthy blood pressure
- Maintain a healthy weight
- Prevents or delays the development of diabetic complications.
A healthy diet for diabetics is the same as for everyone else. No need to prepare another meal or buy special groceries. Relax and enjoy a healthy meal with the rest of your family.
Physical activity and diabetes
In addition to a healthy diet, physical activity is also important. Be as active as possible in as many different ways as possible. Aim for at least 30 minutes of moderate-intensity physical activity on most days of the week.
Regular 30 minutes of physical activity can help:
- lower blood sugar
- lower cholesterol levels
- lower blood pressure
- Reduce stress and anxiety
- improve mood and self-esteem
- improve sleep quality
- Increase muscle and bone strength.
If your goal is weight loss, try to get at least 60 minutes of physical activity most days of the week. If 30-60 minutes of physical activity seems too much at first, you can break it up into smaller blocks of 10-15 minutes throughout the day. Resistance sports are highly recommended for everyone, especially those with diabetes. An exercise physiologist can help you create a safe resistance program. Make sure he does resistance work at least twice a week.
- Bodyweight exercises like push-ups, squats and lunges at home
- Do resistance exercises at home using dumbbells and resistance bands (such as Thera-Bands™)
- doing chores around the house such as lifting, carrying, and digging
- Join a gym and do weights and other resistance exercises.
Also, try to spend less time sitting at work, at home, or both. Small activities you can do to reduce the amount of time you spend sitting throughout the day include:
- Please use the stairs instead of the elevator.
- Park far away from your destination and walk.
- Get off public transport one stop before him and walk the rest of the way.
- Get up regularly and drink water at least once an hour.
- Do household chores such as ironing while watching TV. Play with your children and grandchildren in the park.
- Instead of emailing your co-workers, stand up and talk to them.
Basic Dietary Guidelines for Diabetes
- If you have diabetes, follow a simple, healthy eating plan that includes:
- Eat regular meals throughout the day.
- Make vegetables the main part of your meal. Try to fill at least half of your plate with non-starchy vegetables or salads for both lunch and dinner.
- Overeating can lead to weight gain and make diabetes more difficult to manage, so you may need to reduce portion sizes of meals and snacks.
- Incorporate small amounts of high-fiber carbohydrates into your diet. Examples of high-fiber carbohydrates include whole grain breads, cereals (such as oatmeal, Vita Brits®, All-Bran®, and plain muesli), whole grain pasta, brown rice, quinoa, fruits, and starchy vegetables (corn, sweet potatoes, potatoes). .
- Choose low-fat or low-fat dairy products. Look for the one with the lowest amount of added sugar. Greek yogurt with fresh fruit is a good choice.
- Choose lean meats and alternatives such as skinless chicken or turkey, fish, eggs, legumes (beans, lentils), tofu, and nuts. Limit unhealthy (saturated) fats in foods such as whole dairy, butter, cream, fatty processed meats, fried foods, cakes and pastries, and foods containing palm or coconut oil.
- Instead, replace saturated fats with healthy unsaturated fats such as olive, canola, sunflower oil, mono- or polyunsaturated margarine, fatty fish, avocados, seeds and nuts.
- Fatty fish are great for heart health. Eat oily fish such as salmon (canned or raw), sardines, mackerel, herring, and tuna two to three times a week.
- Store baked goods such as cakes and cookies, slices and desserts for special occasions. Avoid lollipops and sugary drinks (soft drinks, liqueurs, sports drinks, flavored waters, energy drinks).
- Do not add salt during cooking or at the table to reduce your consumption of salty foods.
- Use herbs and spices to add flavor to your dishes.
- Limit alcohol to two drinks a day and have a few alcohol-free days each week.