Learn How to Control Blood Sugar with the Right Diet Plan

15 Jun, 2021

Diabetes is a health condition that primarily occurs when your blood sugar (blood glucose in medical language) levels are way higher than normal. Being a diabetic person doesn’t mean cutting down on foods you enjoy; you can learn to balance meals and making healthy food choices while still enjoying your favorite foods.

Belly Fat: Be Aware of the Biggest Risk for Diabetes

Living with obesity or being overweight is the most significant risk for type 2 diabetes. However, a considerable portion of your belly fat surrounds the liver, abdominal organs. Know that you might be at a higher risk of developing diabetes if;

You are a man with a waist of 40 inches or above

You are a woman with a waist of 35 inches or above

Fructose (a type of sugar) is most commonly found in sugary beverages, including soda, coffee, sports/energy drinks, and processed foods such as cereal, doughnuts, candies, muffins, etc. Calories obtained from fructose tend to add weight around your abdomen. Thus, reducing your intake of sugary foods can help get a slimmer waistline and lower the risk of diabetes.

7 Foods That Control Blood Sugar

Low-Calorie Drinks

Water infused with vegetables and fruits is always interesting and healthy. You may cut a cucumber or lemon and put it in your glass of water; drink it to keep your sugar levels in control.

Fruits

One cup of either melon or berries contains just 15 grams of carbs, helpful in controlling blood sugar levels. You can also have berries or melons with plain yogurt.

Vegetables

Vegetables add flavor and texture to your meals. It is recommended to choose tasty and low-carb veggies such as onions, tomatoes, mushrooms, zucchini, brussels sprouts, and low-carb squashes.

Greens

Try going beyond your regular green salad and add delicious, healthy, and low-carb greens such as chard, spinach, and kale to your meals.

Higher-fiber Foods

You may also try legumes like peas, dried beans, and lentils; add some to your plate to make a complete meal (add raw vegetables). 

Fatty Foods

Obtain the optimum value of good fat from avocado, olive oil, and fatty fishes.

Protein-rich Foods

Cottage cheese, Greek yogurt, eggs, lean meats, etc., are a great source of protein required by your body.

Some Other Tips on Lowering Your Blood Sugar Levels

While eating a healthy and well-balanced diet is helpful in preventing diabetes, there are other ways you can follow to manage your blood sugar levels;

• Do not skip meals
  
• Stay hydrated (drink a sufficient amount of clear liquids)
• Eat small portions
• Eat more frequently
• Exercise regularly
• Maintain a healthy body weight
• Manage or reduce stress

Foods to avoid

Diabetes accelerates the development of hardened and clogged arteries, increasing the risk of heart disease and stroke. To maintain a heart-healthy low sugar diet, avoid foods containing the following.

Cholesterol

High-fat dairy products and animal proteins, egg yolks, and organ meats are sources of cholesterol. Aim not to consume more than 200 milligrams of cholesterol per day.

Trans Fats 

Avoid baked goods, processed snacks, stick margarines as they contain trans fats.

Saturated Fats 

Avoid butter, hot dogs, sausage, beef, bacon, etc., and limit your intake of coconut and palm kernel oils.

Sodium. Your body doesn’t need more than 2,300 milligrams of sodium a day. If you have high blood pressure, your doctor may suggest you to go even lower than 2,300 mg.

What Does a Diabetes Diet Include?

A diabetes diet is fundamentally all about eating three meals at defined, regular times every day. This helps you make complete use of the insulin your body produces. When it comes to planning your meals, it is essential to consider your size and the level of activity you do daily.

Here’s an example, the following is a diet menu tailored for people needing 1,200 to 1,600 calories per day.

Breakfast

Whole-wheat bread with two teaspoons jelly, 1/2 cup shredded wheat cereal with a cup of low-fat milk, a piece of fruit

Lunch

Make a beef sandwich on wheat bread with tomato, lettuce, and mayonnaise, low-fat cheese, a medium apple, water

Dinner

Salmon, small baked potato, medium white dinner roll, 1/2 cup carrots, 1/2 cup green beans, 

Snack

Two and a half cups popcorn with one and a half teaspoons margarine

What Happens if You Follow a Healthy Diabetes Diet?

Embracing a healthy diet plan can be the best way to control blood sugar levels and avoid diabetes. And if you simultaneously need to lose weight, you can adjust your diet according to your health goals.

Along with helping you manage diabetes, this diet offers various other benefits.

Since a diabetes diet includes several types and generous amounts of fruits, veggies, and fiber, following it properly can help reduce the risk of certain types of cancer and cardiovascular diseases. Similarly, low-fat dairy products can help reduce risks related to low bone mass.

Are You at Risk?

As discussed above, healthy foods, meal portion control, and eating on time can help manage your blood sugar levels. But in case you have symptoms of diabetes, it is vital for you to find a doctor or dietitian who can help you in creating a diet plan most suitable for you. They can help you improve your eating habits and make a diet that fits your lifestyle, taste preference, body size, and activity level.

And it is not just enough; you must follow your prescribed diet because if you don’t, you might end up at risk of fluctuating blood sugar levels or more complicated diabetes problems. People with diabetes also need to take medicines and get their blood sugar measured regularly to avoid the risk of developing more dangerous symptoms.

A quality doctor can help you control your blood glucose by providing you complete guidance and support, helping you meet your health goals. Are you or a relative, friend looking for help with diabetes? If yes, find the experienced and reliable medical professionals at CVMedPro and consult with one today. For any queries, feel free to call us at (877) 216-4215 or local: 559.450.6334 or visit our website – www.cvmedpro.com.

Also Read: Know About Foods That Can Help Prevent Diabetes