People suffering from diabetics, especially of type 2 should maintain proper body weight in order to improve body’s insulin utility properties. They should consume about 1600-2000 calories for maintaining the body glucose.
It is estimated that the blood sugar level before eating is 80-120 m/dl and 100-140 m/dl after eating. Thus, you should follow proper diet plans if you are a diabetic patient. This article will definitely help you in establishing a proper diet plan for your daily routine.
Weight Loss Diets For Diabetics
Importance of Water
Water is the most essential component which can be used to satisfy the thirst of a diabetic patient. It does not contain any fat or high sodium and can therefore, helps maintain a normal cholesterol level. At least 6-7 glasses of water should be consumed everyday.
Fruits and Vegetables
Fruits and vegetables are the most important food groups that should be consumed everyday. You can either cook them slightly or consume raw. Fibers are the most important nutrients required for lowering your craving for food and blood sugar levels.
You can fulfill your fiber requirement by consuming fruits and vegetables like berries, plums, citrus fruits, grapefruit, melons, artichokes, broccoli, beans, cauliflower, beetroot, eggplant, carrots, green leafy vegetables, cabbage, etc.
These foods will also provide vitamins, minerals and essential sugar required by your body. Certain foods like celery, bell peppers, cucumbers, tomatoes, etc. are suitable for losing weight.
Carbohydrates are also required by your body, but the ones that contain a low glycemic load. Thus, you can consume foods like oats, chickpeas, lentils, whole grains, barley, brown rice, whole meal pasta, etc. in order to satisfy your carbohydrate requirement. You can also receive enough fibers from these foods.
Essential Fats and Oils
It is said that fats and oils are unhealthy and can increase your body weight as well as blood sugar level. However, you can consume certain essential fats like olive oil, avocados, canola oil, etc. and nuts like walnuts, Brazil nuts, etc. for losing weight effectively. Certain seeds like flax seed, psyllium, hemp, pumpkin seeds, etc. can provide additional fibers to your body.
Essential proteins do not contain saturated fats and sugars and thus, helps in losing weight along with controlling diabetics. You can certainly consume lean meat (preferably white), soy protein and fishes like salmon, sardines, mackerel, etc. Unsweetened lo-fat milk and yogurt are beneficial for providing calcium along with proteins.
Avoid Certain Foods
You must avoid certain food items while planning a weight loss diet for diabetics. For example, processed sugar, high glycemic load carbohydrates, saturated fats, starchy vegetables, spicy foods, etc. should be limited. Some foods like candies, sweetened beverages, alcohol, etc. should be completely restricted.
Certain Important Measures
Apart from the types of foods included in the weight-loss plan, you should also follow certain important measures in order to maintain a healthy body weight.
You should try to maintain a proper routine for your daily meals and never starve yourself. You should avoid eating while watching television, moving or lying down. You should also eat your foods slowly and chew them properly.