10 healthy eating tips for people with diabetes

If you’re one of the hundreds of people in Harlingen, TX. with diabetes, you may be looking for ways to improve your health. But don’t worry! Here are some healthy eating tips on how to make healthier food choices and portion sizes. shared by Next Level Medical Clinic:

• Think about what eating right means for you
• If you have type 1 diabetes, carb counting is important
• If you have type 2 and are overweight, find a way to lose weight
• Losing weight can help lower blood glucose levels
• Portion sizes are essential to think about

Healthy eating tips: 

Eat healthier carbohydrates

All carbs affect blood glucose levels, so choosing healthier sources like whole grains, fruits, vegetables and dairy is essential. At the same time, avoiding foods low in fiber like white bread, white rice and highly-processed cereals is essential. If you’re unsure, you can check food labels when you’re looking for foods high in fiber.

Here are some healthy sources of carbohydrates taken from the diabetes food list:

• Whole grains like brown rice, buckwheat and whole oats
• Fruit
• Vegetables
• Pulses such as chickpeas, beans and lentils
• Dairy like unsweetened yogurt and milk.

At the same time, you should limit foods low in fiber, such as white bread, rice, and highly processed cereals. If you’re looking for high-fiber foods, check food labels. Let’s continue with the healthy eating tips

Eat less salt.

If you’re one of the millions who suffer from diabetes, then you know the importance of monitoring your salt intake. Overeating salt can increase your risk of high blood pressure, heart disease, and stroke. And when you have diabetes, you’re already more at risk of all these conditions.

Limiting yourself to a maximum of 6g (one teaspoonful) of salt daily is essential. Many pre-packaged foods already contain salt, so remember to check food labels and choose those with less salt. Cooking from scratch will help you keep an eye on how much salt you eat. You can also get creative and swap out salt for different herbs and spices to add that extra flavor.

Eat less red and processed meat.

If you’re looking for help with diabetes, eating less red and processed meat is a good idea. Red and processed meat have been linked with heart problems and cancers, so avoiding them is best.

There are plenty of other healthy foods that you can eat instead. Pulses, such as beans and lentils, eggs, fish, poultry like chicken and turkey, and unsalted nuts are all great choices. They’re high in fiber and don’t affect your blood glucose levels too much – making them an excellent alternative to red and processed meat.

Most of us know that fish is good for us, but oily fish like salmon and mackerel are even better. These are rich in omega-3 oil, which helps protect your heart. Try to eat two portions of oily fish a week.

Eat more fruit and vegetables.

We know eating fruit and veg is good for you. It’s important to eat plenty of fruit and vegetables. They provide many essential vitamins, minerals and fiber that the body needs to stay healthy.

Some people worry that fruit is high in sugar and should be avoided if they have diabetes. However, fruit is a healthy part of any diet. It provides natural sugars rather than added sugars in processed foods like chocolate bars or cake.

Eating fruit throughout the day is best rather than eating a large portion at once. You can enjoy fresh, frozen, dried or canned fruit. Just make sure to avoid fruit juices as they are high in added sugars.

Choose healthier fats.

People concerned about diabetes in Harlingen, TX, seeking help to treat diabetes should focus on eating healthier fats. Different types of fat affect our health differently, so it is important to choose healthier fats.

Healthier fats can be found in foods like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil and sunflower oil. However, some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems.

These are mainly found in animal products and food like red and processed meat, ghee, butter, lard, biscuits, cakes, pies and pastries. It is still a good idea to reduce using oils in general, so try to grill, steam or bake foods instead.

Cut down on added sugar.

We know cutting out sugar can be challenging initially, so cutting down on added sugar is crucial. This can be hard initially, but small practical swaps are a good starting point. For example, swapping sugary drinks, energy drinks, and fruit juices for water, plain milk, tea, and coffee without sugar can be a good start.

You can always try low or zero-calorie sweeteners (also known as artificial sweeteners) to help you cut back. Cutting out these added sugars can help you control your blood glucose levels and help keep your weight down. Suppose your diabetes treatment means you get hypos, and you use sugary drinks to treat them. In that case, this is still important for your diabetes management. However, if you are having regular hypos, it is important to discuss this with your diabetes team.

Be picky with snacks.

If you are looking for healthy snacks that will help you manage your diabetes, try yogurt, unsalted nuts, seeds, fruit, and vegetables. But be careful not to overdo it – all these snacks are still high in calories.

Drink alcohol sensibly.

Alcohol is high in calories, so if you drink and try to lose weight, think about cutting back. It’s essential to be mindful of how much alcohol you drink. Too much alcohol can add unnecessary calories to your diet and can make hypos more likely to occur if you take insulin or other diabetes medications.

Try to stick to a maximum of 14 units per week, spacing out your drinks throughout the week instead of binging. And if you’re worried, try to avoid drinking on an empty stomach.

Diabetes-friendly food isn’t worth the effort.

It is important not to focus on so-called diabetic foods. There is no evidence that these foods offer any particular benefit over regular, healthy eating. They can also often contain just as much fat and calories as similar products and can still affect your blood glucose level. These foods can also sometimes have a laxative effect.

Get your minerals and vitamins from foods.

People with diabetes in Harlingen, TX, may seek help treating their condition. While there is no evidence that mineral and vitamin supplements help manage diabetes, eating various foods will provide essential nutrients. This is because some supplements can affect medications or make diabetes complications worse.

Healthy eating tips, Good sources of minerals include:

• Fruits, vegetables, and whole grains: These foods are good sources of fiber, which can help regulate blood sugar levels. They also contain vitamins and minerals that are essential for good health.
• Lean meat, poultry, and fish: These foods are excellent sources of protein and essential nutrients such as iron and zinc.
• Nuts and seeds: Nuts and seeds contain heart-healthy fats, vitamins, and minerals.
• Milk and dairy products: Milk and dairy products are rich in calcium, potassium, phosphorus, and vitamin D. These nutrients are essential for strong bones and teeth.

Remember to keep yourself moving.

Diabetes is a severe disease that can cause health problems if not adequately treated. However, being more physically active and eating healthier go hand in hand in helping to manage diabetes. Physical activity can help the body use insulin more efficiently and reduce heart problems risk.

Aim for at least 150 minutes of moderate-intensity activity a week. This is any activity that raises your heart rate, makes you breathe faster and feel warmer. You should still be able to talk and only be slightly out of breath. And you don’t have to do all 150 minutes in one go. Break it down into bite-size chunks of 10 minutes or 30 minutes, 5 times a week.

Now that you’ve read about some of the best ways to manage your diabetes, it’s time to implement these tips. Start by making minor changes to your diet and physical activity levels, and see how you feel. Then, if you need more help, talk to your doctor or diabetes educator about creating a personalized treatment plan for you. Remember, managing diabetes is an ongoing process – there is no one-size-fits-all solution. But with hard work and dedication, you can keep your blood sugar levels under control and live a healthy life.

If you are looking for diabetes doctors in Harlingen Texas, we are here to help you.

You can find some helpful resources at CDC.GOV Diabetes Site to find: