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by Susanna Deering
If you have been diagnosed with diabetes, you usually need to follow a specific diet. The diet of diabetics encourages to minimize peaks of blood sugar during the day.
But why wait to have diabetes to follow these rules? Taking preventive measures now will significantly reduce your risk of developing type 2 diabetes, and following a diabetic diet is a great way to start. Let's describe diet strategies for diabetics and see why we should all eat this way now, instead of waiting until we are forced to do so.
1. Increase the fiber intake
Diabetics are encouraged to consume more fiber in their diet in order to stabilize blood sugar. The fiber is also excellent for optimal digestion and elimination. We all need fiber, and few of us have enough.
Many people think that if they take a bowl of cereals in the morning, they consume their daily fiber intake. The truth is that getting fiber from a processed cereal grain is not the best source. The best source of fiber comes from whole foods: beans, lentils, fruits, vegetables (peels!) And 100% whole grains. The main sources of dietary fiber are turnip, mustard, green cabbage, white beans, aubergines, raspberries and cinnamon.
2. Limit carbohydrate intake
Sugar, regardless of its form, should be closely monitored during a diabetic diet, especially if you are insulin dependent. This is the main cause of increased blood sugar levels. The problem is not to completely eliminate your carbs (as in the case of the Atkins diet), but to make better choices.
Choose carbohydrates that will gradually increase your blood glucose levels instead of increasing them quickly. Recognizing the bad sources of carbohydrates and replacing them with a healthier option is key. Here are a few tips:
- Replace the white flour with brown rice flour, whole wheat flour, spelled or 100% chickpea.
- Replace white sugar with raw cane sugar, sucanat, coconut crystals, stevia or monk fruit.
- Fruits must be eaten whole with a diabetic diet, unless it is a juice. By consuming all the fruit, you also get the fiber.
3. eat smaller meals
Eating smaller meals more often during the day will also help stabilize blood sugar. The amount of food you eat and the timing of your meals are almost as important as what you eat.
The benefits of stabilizing your blood sugar are not only beneficial for diabetics, but are also an excellent preventative measure of diabetes prevention. Slowly changing your diet is the best approach to improve your diet and stick to it.
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