If you suffer from diabetes, knowing the nutrition tips of diabetes can help you control this disease. The first thing that comes to your mind after hearing about diabetes is eliminating sugary substances, but it is not enough. In order to control blood sugar, six meals a day are recommended, including three main meals (breakfast, lunch, and dinner) and three snacks. Diabetics should eat main foods and snacks at certain times. The number of their daily meals should increase to 6 units is The first step. Consumption of sugar-containing food groups between meals in both sexes, men and women, should not exceed 1 to 2 units. It’s better overnight snacks make from protein such as cheese or milk that comes with bread.
What are the Worst Eating Habits If You Have Diabetes?
Bad habits list
- Skipping Breakfast
- Extreme wrong fats
- Overusing meat in the diet
- Unbalanced meal
- Not eating enough
- White flour in your diet (Indulging in Starchy Carbs)
- Overlooking high-fiber foods
Many people skip breakfast because of lack of time, some try to reduce their calorie intake, and others say they do not feel hungry at all. But breakfast is an essential part of a healthy lifestyle, especially for people with diabetes. Delaying in eating breakfast can cause hypoglycemia or severe hypoglycemia. Even if you do not usually eat breakfast, you should include at least one small snack in your morning routine.
You can make it very simple and like a snack that does not take much time to prepare. This snack can be Greek yogurt or a boiled egg with some whole grain bread.
also read: Can You Eat Fruit If You Have Diabetes?
If your diet is high in fatty and fried food, you should know that consuming extra fat (more than 30% of your daily calorie intake) may increase your insulin resistance. Avoid foods that are high in saturated fat, such as fast foods. Unsaturated fats can have a positive effect on insulin resistance, also reduce liver fat. Unsaturated fats are in foods, such as olive oil, nuts, and seeds, but these are just a few examples.
A diet high in unsaturated fat and low saturated fat improves cardiovascular health, lowers LDL or bad cholesterol, and lowers triglycerides and blood pressure.
Overusing meat in the diet
Studies have shown too much red and processed meat can increase the risk of type 2 diabetes. If the protein intake is red meat, excessive of that in each meal can affect your blood glucose levels also have a detrimental effect on insulin sensitivity. Also, to reduce the risk of cardiovascular disease, you can reduce red meat consumption.
By focusing on one thing (such as carbohydrates) and eating too little of other things (such as vegetables and lean proteins) instead of combining different types of them, you run the risk of your sugar being too high or too low. The balanced diet has products from different categories that include both carbohydrates and proteins. This diet can both make you satiate and get you the nutrients needed.
Not eating enough
Eating too little or irregularly means the risks of low blood sugar. Forgetting or Waiting too long between meals can cause hypoglycemia in people with diabetes, especially if they are taking certain medications for their diabetes. To Try to eat regularly, at least every 4 hours.
Hypoglycemia, if left untreated, can get worse and cause dizziness, lethargy, and even anesthesia. If you cannot eat on time, replace this meal with a snack containing protein and carbohydrates, for example, an apple and a piece of low-fat cheese.
White flour in your diet (Indulging in Starchy Carbs)
Bread made from white flour is the worst bread for diabetic patients because White bread makes from refined carbohydrates that are not good for keeping blood sugar levels low.
For having white flour with a soft texture, manufacturers process flour grains. This process causes the loss of vitamins, minerals, and fiber. Although manufacturers add lost minerals and vitamins again when making bread, the lost fiber is irreversible.
This bread, which lacks these nutrients, has higher blood sugar or glycemic index, and also, research has shown that refined carbohydrates (such as white bread and chips) can increase insulin resistance.
You can change your overeating habit by some methods for reducing appetite and eating slowly. Also, eating foods rich in wheat bran or fiber before eating the main meals can help to reduce appetite. Overweight due to overeating can increase insulin resistance in diabetic type two and even increase the need for medication. Eating large meals, especially those high in carbohydrates, can cause high blood sugar. Ideally, diabetics’ glucose should eat less than 1180mg/dL after a meal.
Overlooking high-fiber foods
Fiber helps control blood sugar levels. Research has shown that high-fiber diets containing 50 grams of fiber cause increase glycemic control in type 1 diabetic, and Hyperglycemia is lower in these people. You should put fiber food in the diet to maintain healthy blood sugar, heart, and intestinal health.
You should put fiber food in the diet to maintain healthy blood sugar, heart, and intestinal health. By preferring processed and low-fiber foods, such as baked potatoes or pasta made from white flour, you deprive your body of those beneficial properties.
Having a proper diet is essential for your health, and knowing the properties of healthy foods helps you have the best choices that preventing many diseases.
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