Did you know if you are living with diabetes your healthy eating plan should not differ dramatically from the healthy eating plan for someone free from diabetes?
No two people with diabetes are the same. Therefore, there is not a perfect one-size fits all diet to follow. Healthy eating should, however, be a key priority for those with diabetes.
So, what constitutes a ‘healthy’ diet?
According to research published in a Harvard Health Publishing blog, a ‘healthy’ diet should comprise fruit, vegetables, whole grains, legumes (peas & beans), & low-fat dairy products.
For those living with diabetes, it is important to pay attention to the total volume of carbohydrates in the total amount of calories consumed each day.
The trick is, to choose carbohydrates wisely, & to avoid refined carbohydrates such as white bread, pasta, rice, as well as soft drink, & sweets.
Instead, try to consume carbohydrates through vegetables, whole grains, & fruits.
The researchers found that being mindful of carbohydrate consumption can help to reduce sharp spikes in blood sugar levels & further minimise blood triglyceride levels.
The focus on fibre also became apparent in the researcher’s discussion. For those living with diabetes, including high fibre meals helps to control blood sugar levels through the body’s slow digestion process of fibre.
The two types of recommended dietary fibre include:
- Soluble fibre, found in beans, dried peas, oats, & fruits,
- Insoluble fibre, which can be consumed by eating whole grains & vegetables.
For those living with diabetes, including soluble fibre has the ability to improve insulin sensitivity. It is important to note however, that one diet does not fit all. The focus should rather, be on practising balance & mindfulness when eating, to ensure you are nourishing your body in a healthy way. Including a range of fruits, vegetables, whole grains, legumes, & low-fat dairy options in your diet will help you to stay healthy & to manage your blood sugar levels.