SMART FOOD CHOICES FOR DIABETICS
Want an easy way to control your blood sugar? Think before you eat. What food a diabetic eats plays a significant role in controlling blood sugar and risks for other health problems.
Sugar-Free is Not Always Best - Some "sugar-free" or "no sugar added" foods may do the opposite of what you think. They may increase your blood sugar - often more than twice as much as real sugar.
Eat Small Meals Often - Diabetics who skip breakfast and lunch and then eat too much at dinner and before bed are seriously affecting their blood sugar levels. Going from low blood sugar during the day to significantly high blood sugar in the evening will quickly put you at risk of developing life-threatening complications. Instead, consider eating four to six small meals spaced evenly during the day to keep your blood sugar levels constant.
De-Salt - Cutting back or getting salt out of your diet completely will assist in lowering and regulating high blood pressure. Consider getting that shaker off the kitchen table, purchasing canned foods with low or no sodium added, cutting salt out of recipes, and using a light salt or alternative seasoning if salt is necessary.
Fiber is Your Friend - Consume foods rich in soluble fiber, including barley, beans, cantaloupes, grapefruits, oat bran, oatmeal, oranges, papayas, peas, prunes, raisins, strawberries, and more. Eating more fiber equals lower blood sugar and more manageable diabetes. Aim to eat five servings of fiber rich vegetables and five servings of fiber rich fruit each day.
Whole Grains are Great - Diets high in refined white flour are linked to the causes of diabetes. Less diabetes is found in people who have diets high in whole grains like barley, buckwheat, millet, rolled oats, and rye.
Carbs Have Made a Comeback - Highly processed carbohydrates, as in cookies, are still huge problems for diabetics. But, natural carbohydrates like beans, fruit, vegetables, and whole grains are full of fiber and will assist in managing blood sugar.
Fish is Fabulous - Omega-3 fatty acids help lower bad cholesterol and triglycerides while helping to raise good cholesterol. Omega-3 fatty acids are easy to obtain by eating fish, including anchovies, bluefish, herring, mackerel, rainbow trout, salmon, and sardines.
Go Nutty - Nuts are crammed with good fats, protein, and fiber. Almonds, pistachios, walnuts, and nut butters help keep you feeling full and satisfied so you'll eat less during the day.
Cinnamon Spice is Nice - Cinnamon is more than tasty. Medical studies have claimed it can also help increase the effectiveness of insulin and control blood sugar. Cinnamon supplements can be purchased from diabetic and medical supply stores or you can just use the cinnamon you buy in your grocery store spice aisle.
Have a Spot of Tea - Enjoy a cup of caffeinated or decaffeinated tea anytime during the day. Black, green, and oolong teas boost insulin activity and help regulate blood sugar. Drinking your tea without adding sugar, whole or fat-free milk, soy milk, or creamer is best.
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