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Health

A Diabetic Diet

Delicious, and Not Deprived

If you have been diagnosed with diabetes, you likely already know that diet is an important part of keeping your disease in check. In fact, it's the most important part of keeping yourself healthy and, if possible, off of medication. But, if you're clueless as to where to start, know that a diabetic diet isn't as complicated as you think!

The main thing to look out for is cutting out unhealthy foods, processed foods, and sweets. You should be eating three meals per day, and your portions should be small. Below, you'll find the foods that you should include in your diet...and the foods that you should cut.

Good – Healthy Carbohydrates

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Everyone needs carbohydrates, and that includes people with diabetes. You can't have a healthy diet without some type of carb. But, in this case, you'll want to focus on the healthier options, not just bread. This includes fruits, vegetables, legumes, and low-fat dairy products. Grains are acceptable, as long as they are whole grains.

Good – Fiber-Rich Foods

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Fiber is important, diabetic or not. So make sure that you get enough of it in your diet! Aim to include high-fiber, healthy foods with every meal. These include vegetables, fruits, nuts, legumes, whole-wheat flour and wheat bran. Add some wheat bran into your morning oatmeal, or make a batch of whole-grain bran muffins to grab on the go!

Good – Fish

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In particular, you'll need to add in some heart-healthy fish. This is normally high in protein, and is an excellent way to replace meats with a lot of fat in them. For low fat and cholesterol, go for cod or tuna. Want something with those sought-after omega-3 fatty acids? Try salmon, sardines, or tuna.

Good – Fats...Of a Sort

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Most fats are going to need to be cut out, but you do have to have some fat in your diet. In this case, you'll be looking at the “healthy” fats:  Monounsaturated fats and polyunsaturated fats. These are found in avocados, olives, canola, pecans, almonds, and walnuts. Mix these into your diet in appropriate amounts.

Bad – Saturated Fats

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Saturated fats are normally found in foods such as dairy products and meat. Bacon, hot dogs, fatty beef, sausage, pork chops, and similar fatty meats are common culprits. In order to keep yourself healthy, you'll need to strictly limit the amount of these saturated fats that you consume.

Bad – Trans Fats

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Everyone knows that trans fats are bad for you, diabetic or not. But not a lot of people can actually recognize them. You'll find trans fats in a lot of processed foods, including snack cakes, chips, soda, and cookies. It's also found in a lot of baked goods, shortening, and sticks of margarine.

Bad – Cholesterol

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Keeping your cholesterol in check is important, whether you have diabetes or not. But it is a very important part of a diabetic diet. Cholesterol-rich foods should be avoided or limited. These include high-fat dairy products, egg yolks, liver, organ meats, and high-fat animal proteins.

Bad – Sodium

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Something else to keep an eye on, whether or not you have diabetes. Sodium is the amount of salt that you have in your diet. The easiest way to cut down on your sodium intake is to limit the amount of salt and salty foods that you consume. Use other spices to increase the flavor, without the unnecessary sodium.

A diabetic diet doesn't have to be complicated. It's just a simple matter of recognizing the healthier option, and keeping your cravings in check. If you can manage these tips, you can manage your diabetes!

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