If you’ve been diagnosed with any type of diabetes, you are usually educated to eat a specific way. The way diabetics are encouraged to eat is to try and minimize the blood sugar spikes that occur throughout the day. But why wait until you have diabetes to follow these rules. Taking preventative measures now will greatly reduce your risk of developing type 2 diabetes, and eating like a diabetic is a great way to start.
Let’s break down the eating strategies that are suggested to diabetics and why we should all be eating this way; instead of waiting until you have to.
Top eating strategies for Diabetics:
Diabetics are encouraged to get more fiber into their diets to help with stabilizing blood sugar levels. Which is also excellent for optimal digestion and elimination.
Fiber is something we all need and few of us are actually getting enough of it. Many people think if they have a bowl of cereal in the morning that they’re getting their daily fibre intake. The truth is, getting fiber from a processed cereal grain is not the best source. The best source is from whole foods; beans, lentils, fruits, vegetables (peels!) and %100 whole grains. Top food sources of fiber include turnip greens, mustard greens, collard greens, navy beans, eggplant, raspberries, and cinnamon.
Sugar in any form needs to be strictly watched if you have any type of diabetes; especially if you’re insulin dependent. This is the main cause of a rise in blood sugar levels. The thing is not to eliminate your carbohydrates altogether (as with the case with the popular Atkins diet) but to make better choices. Choose carbohydrates that will gradually raise your blood sugar levels instead of quickly spiking them.
Recognizing the bad sources of carbohydrates and replacing them with a healthier option is the trick. Here are some examples on how to do so:
• White flour- Replace with brown rice flour, 100% whole wheat, spelt flour or chickpea flour.
• White sugar- Replace with raw cane sugar, sucanat, coconut crystals or stevia.
• Fruit juice- Unless its freshly juiced or blended in a smoothie, fruits should be eaten whole.
When consuming the whole fruit you are also getting the benefit of the fiber as well. Fiber helps stabilize the blood sugar spike that diabetics want to avoid.
Eat Smaller Meals
Eating smaller meals and more frequently throughout the day will also help stabilize blood sugar levels. Opposed to three large meals which contribute to huge spikes in blood sugars and then dips in your blood sugar in between meals. How much and the timing of eating is almost as important as what you’re eating.
Eating like a diabetic should be the way of life for everyone. The benefits to stabilizing you’re blood sugars are not only beneficial for diabetics but are a great preventative step everyone should take. Making changes to your diet slowly is the best approach to improving your diet and sticking to it.
Do you have any specific eating strategies that you follow? If so, what are they and how have they helped?
This article was originally posted on Naturally Savvy.