Diabetes is on the rise and in most cases; it is preventable if actions are taken on the right time and in the right way. To prevent diabetes or to control it, you don’t necessarily have to give up on sweets altogether or live in deprivation throughout life. Rather the best way to control diabetes is to have a balanced diet and redesign your diet without feeling hungry or deprived. The following are the suggestions of meal recommendations for diabetic people which can help control this condition and even reverse its action.
Choose High Fiber and Slow Release Carbohydrates
One of the first meal recommendations for diabetic people is to choose a high fiber diet which consists of slow release carbs. You need to be smart about the carbs you eat and limit the highly refined carbs like white bread, pasta, rice and soda candy etc. You must rather focus on high fiber complex carbs which are also known as slow release carbs. These types of carbs keep blood sugar levels low and thus prevent the body from producing too much of insulin.
Be Smart about Consuming Sweets
Another important meal recommendation for diabetic people is that they must be smart about consuming sweets. Do not totally cut back on sweets but limit its intake. Reduce sugar content from your food slowly and gradually and add some healthy fat to your dessert. Also, make it a point to eat sweets with a meal rather than as a standalone snack. If you wish to have dessert in a particular meal, then it is a good idea to cut back on other carb containing foods in the same meal.
Choose your Fats Wisely
For diabetic people, it is important to choose fats wisely and as they can be either harmful or helpful for you. Some fats are unhealthy while the others are healthy. Some of the ways to avoid unhealthy fats and add healthy fats are to cook with olive oil instead of butter or vegetable oil, snack on nuts and seeds instead of chips and have fish instead of meat.
If you are a diabetic who is overweight then you may want to skip meals to lose weight but it is important to eat regularly as skipping meals can lead to binging on food in the next meal. Do not skip breakfast and eat regular smaller size meals. Maintain a food diary to keep track of what and how much you are eating.
It is important to have a goal in mind and then follow that goal. This will keep you motivated and will help you follow the above given tips and recommendations. For example, set a goal that you will bring down your sugar level to a certain amount within a certain number of days and so on. Then set a reward for yourself for achieving a short term goal. If nothing, the excitement of the reward will keep you going.