If you are diagnosed with pre-diabetes or with an existing one, then read on:
The thought of not eating what you want is a little bit tough to handle, but it doesn’t have to be like that. You just need to find some recipes that will fulfill your needs for delicious tastes. There is no need to eat only certain foods and follow a strict diet; you just make sure you follow a balanced one without too many sugars in it.
Most of the people follow a moderate regime, eating in certain quantities to avoid the complications they might get with this type of disease. If you eat in the same intervals everyday and also in the same amount, it will be a major step in controlling your level of sugar.
The first step you should make is going to a dietitian and start planning a diet that you should follow. He will start analyzing and considering your medication, lifestyle, weight and other medical conditions and will give you a guide to follow. The guide shouldn’t necessary exclude your favorite meals, but will put a limit on how much you can consume daily.
Your main focus is eating foods that are high in nutritional value, moderate in calories and low in fat. I know that you like delicious meals, so that’s why you have to look at the cook books for some of them, just be careful when analyzing their sugar levels and calories though.
Usually we don’t pay attention to what we consume and their nutritional values, we just grab the ones we love to eat and that’s it. For people who have diabetes it is needed a huge adjustment to take place. Here is what the American Dietetic Association have suggested as an adjustment, known as the ABC rule;
A. Moderate carbohydrates, fat and sugar.
Carbohydrates are the fastest food to be digested. It can take from 5 to 3 hours for them to digest. Fats usually take 8 or more hours and Proteins up to 6 hours. That’s why foods that have a lot of fat raise blood sugar more than vegetables. It is best that your fat intake doesn’t exceed the 30% mark of your whole calories in a day. You don’t have to completely eliminate sweets and cakes from your regime, just make sure you don’t consume them more than twice in a week, and of course in limit amounts.
B. Eat 5 vegetables and fruits every day.
Use vegetables and fruits as your source for sugar since they are great sources of minerals, vitamins and fibers. Soluble fiber, which is usually found in vegetables and fruits, slows down the absorption of glucose, since they trap the carbohydrates. The best ones for this purpose are carrots and cooked kidney beans, because they are known for their wonderful effect in blood glucose levels.
C. Include more starch in your diet.
Foods with starch are very important if you want to have a healthy meal. Pasta, cereals, whole grain breads, starchy vegetables like corn, peas, yams and potatoes together with rice can be used in your meal plans. These combined together can produce easy diets that work for controlling diabetes and also are very light when eating. Remember, keep everything in moderation and within limits. Up to four servings of carbohydrate per day are moderate enough.
A healthy diet is what you should aim for. Even if you are looking to do some body transformations. If you are going after weight loss diets or weight gain diets, you need your doctors approval first.
Consult with your doctor all the time, for everything, before jumping in.