subject: Diet to Avoid Diabetes [print this page] Diabetes has manifested itself into one of the most dreaded diseases in the twenty first century. Owing to the modern lifestyle, increasing number of people all over the world are falling prey to this disease. Life is not at all easy for diabetics, due to several dietary and lifestyle restrictions imposed upon them. Those who already have this disease may find it difficult to become completely diabetes free ever again. Controlling diabetes is the only option to keep complications due to this disease at bay. However, those who are still healthy can indeed take preventative measures to avoid this disease. Simple dietary changes can help you to protect yourself against this disease. Given below are some tips on diet to avoid diabetes.
How to Choose a Diet to Avoid Diabetes
When we talk about how to prevent diabetes through dietary changes, we are not always talking about foods to avoid with diabetes. Since, you are still healthy, you need not switch immediately to a diabetic diet. Preventative dietary changes allow you to choose your food wisely. Remember, the word diet' is not only related with the food item, but is also concerned with its quantity. Simply knowing what to eat' is not sufficient, you should also know about how much to eat' and when to eat'. Balancing these three aspects of diet is very much important. Most people have a vague idea regarding what is on a diabetic food list. For instance, it is a common knowledge that people with diabetes should keep away from sugary foods. However, cutting sugar completely may not be advisable for a healthy person like you. Eating everything in moderation is the golden rule for those who wish to avoid diabetes without altering their diet to a great extent. Given below are some tips to avoid diabetes by making smart changes to your diet.
Substitute Food Items
Start by making simple substitutions in your daily diet such as, plain water for aerated drinks or soda. Similarly, instead of having a bowl of ice cream you can go for a bowl of frozen fruit. Try having a piece of your favorite cheese in place of cake. Substituting a piece of fruit for every piece of pie you eat also helps to keep your sugar level within normal range. This diabetic diet menu will also help you to lose weight.
Incorporate Foods that Lower Sugar Levels
Incorporate food items that help to control or even reduce sugar levels in the body. Virgin coconut oil, spices such as cinnamon, cilantro, ginger, cayenne and turmeric are some good foods for diabetics as well as those who wish to avoid it. Herbs like holy basil also help in lowering sugar levels. Vitamin D rich foods or supplements should also become a part of your daily diet.
Choose Complex Carbs over Simple Carbs
Complex carbs are also called as slow release carbs as they take time to digest. As a result, they also keep you full for a longer time. Examples of complex carbs include whole grain brown rice, millet, quinoa, steel cut or rolled oats etc. Simple carbs are easily digested by the body and quickly converted into sugar. Refined foods, white flour, rice etc. are the examples of simple carbs. Unfortunately, some of the most nutritious food items such as fruits, vegetables rich in fiber also happen to be simple carbohydrates. Hence, you cannot completely cut simple carbs from your diet. However, you can certainly keep away from processed, refined foods by following a low carb diet.
Switch to Healthy Eating Habits
Most of us do not realize, but we do adopt unhealthy eating practices. Skipping breakfast, indulging in food one day and starving yourselves the very next day are some of the unhealthy eating habits found in today's generation. It is important to have breakfast everyday, since it is your major source of energy for the rest of the day. If you must, skip dinner instead of breakfast. Spread out your diet throughout the day in three meals and three snacks. This will keep you from becoming overtly hungry, thereby reducing the possibility of overeating. Eat at roughly the same time everyday, so that your body adjusts itself to the routine. Similarly, keep your calorie intake uniform throughout the week.
Diet to avoid diabetes could indeed be your way to a healthy, diabetes-free life. However, it is also equally important to exercise and lead a healthy lifestyle in general.
