According to the study result of WHO, diabetes is a prime cause of heart attacks, kidney failure, lower limb amputation, and blindness. The disease will be the seventh primary reason of death in the world by 2030. As there is no permanent cure for this health condition, a healthy diabetic diet plan can regulate the severity of the disease.
Diabetes: Overview
Table of Contents
In the United States, over 30.3 million people have been a victim of diabetes; therefore, 9.4% of the population is the sufferer of the health condition. 1 in 4 people is unaware of the fact that they had diabetes and around 90-94% of the adult population has developed the condition.
Diabetes is a health problem caused by metabolism and the way food is digested by generating energy and growth in the human body. When the food is broken down into glucose, it becomes the essential source of energy. However, when the glucose overflows into your urine and goes out of the system; your body is left with a dearth of fuel (glucose) and a plethora of sugar.
Causes of Diabetes
Since multiple factors are behind the cause of diabetes, the disease itself has become complex. Beta-cell damage and insulin resistance are to be blamed for the less amount of insulin to be secreted by the pancreas. When the diagnosis of diabetes actually initiates, half of the cells in the pancreas are damaged.
The depreciation of the pancreas cells might have started a decade before the diagnosis. Additionally, the increase in cholesterol levels along with high blood pressure is common symptoms.
Middle-aged or elderly people, obese or overweight and PCOS are the common risk factors. Moreover, you often go through a phase when you are unable to lose weight. The cause might be related to the foods you consume or commercial health drinks that you drink.
The disease may not be treated completely but it is preventable with a proper diabetic diet plan.
Carbs Affecting Diabetic Diet Plan
For energizing your body, you are an essential need of fat, protein, and carbs which are the micro-nutrients. However, carbs are proven to leave an adverse effect on blood sugar elevating the amount of fat. Bloodstream absorbs the carbs and they contribute to the production of glucose or sugar.
Carbs consist of fiber, starches, and sugar and fiber are not digested in your health system. The body absorbs fiber without increasing blood sugar. When you eliminate fiber from the diet, you will only get the total digestible carb. However, too many carbs will lead to high level of blood sugar.
With the course of time, the high level of blood sugar will damage blood vessels and nerves. With the help of the diabetic diet plan, an individual can maintain the high blood sugar and get rid of the risks.
Foods to Avoid for Diabetic Diet Plan
As you extract nutrition from the food ingredients, the food choices have a huge impact on the complications of diabetes. The “bad foods†should be kept away from the diabetic diet plan because pre-diabetes is often linked to the consumption of certain sets of foods.
Trans Fat
It is always a good idea to stay away from the industrial trans fat because they are absolutely not healthy for the human body. For making the trans fat stable, the food manufacturing companies add hydrogen to the unsaturated fatty acids. Following are the foods that contain a huge amount of trans fat,
- Creamers
- Peanut butter
- Margarine
- Frozen dinner
- Muffins
- Crackers
Trans fat does not increase the blood sugar level but it can influence insulin resistance, belly fat and inflammation. It also has the ability to lower the level of HDL cholesterol which is a good kind of cholesterol. As this bad cholesterol, increases the risk of diabetes, FDA has declared to remove foods containing the United States market.
In addition to the context, you should also stay away from foods labeled as partially hydrogenated.
Breakfast Cereals
If you have diabetes, sweet breakfast cereals are a bad choice. They are processed have a huge amount of carbs that people do not realize at the time of consuming. There is the only a minimal amount of protein available which does not keep anyone satisfied for the long haul.
In addition to the context, blood sugar level goes high and you are left with hunger pangs. The cereals labeled as “healthy†do not serve health benefits and here, a low-carb breakfast can help you.
Maple Syrup and Agave Nectar
People suffering from diabetes often think that; if they switch to other types of sugar, it will not adversely affect their health. Natural sugars such as maple syrup, agave nectar and honey and brown sugars also can increase the level of your blood sugar.
Even if they are not processed to a great extent, they contain a huge amount of carbs just like the white sugar. 1 tbsp maple syrup has 13 grams of carbs and honey has 17 grams.
Henceforth, the natural sugars are loaded with carbs and they have a negative effect on inflammation, insulin resistance and blood sugar.
French Fries
You should absolutely stay away from french fries if you have diabetes. The potatoes have carbs and a medium-sized potato with its skin on has 37 grams carbs. But when you deep fry them, the toxic amount goes high.
Aldehydes and AGEs are two common toxic elements that should not be included in the diabetic diet plan. Apart from diabetes, french fries can increase the chance of cancer and heart disease. However, you can switch to a safe option like a sweet potato for minimizing the risks.
Packaged Snacks
Who doesn’t love crackers or pretzels? But did you know the saltine crackers have 21 grams of carbs? This type of snacks generally adds 7.7% of carbs in your diet.
The amount of nutrients is minimal and the fast-digesting carbs that give rise to blood sugar levels. And the use of refined flour is harmful to health. You may tend to eat crackers or pretzels in between meals but low-carb vegetables or nuts can be beneficial if you add them to the diabetic diet plan.
Rice, White Bread and Pasta
Rice, pasta and white bread are the staple foods but they are highly processed causing harm to your health. There is a high amount of refined flour used for both of the foods and it is proven that these food products can maximize the chances of type 2 diabetes and type 1 diabetes.
Hence, the diabetic diet plan does not involve wheat products generally. If you can stay gluten-free, you can control the adverse effects of rice-based products on your health. In addition to the context, brain function is hampered to some extent.
Foods to Eat for Diabetic Diet Plan
According to the research study of the American Diabetes Association, a large number of the population does not consider including the daily recommended intake of dietary fiber. The men should include 38g and women should take 25g of dietary fiber per day in their diabetic diet plan.
Many people are seen to have a problem with the gluten observed in high-fiber foods including multigrain bread. Following are the food ingredients that offer carbohydrates and fiber,
- Corn
- Legumes
- Quinoa
- Bean pasta
- Buckwheat
- Green peas
- Sweet potatoes
Since the white bread has a little amount of fiber in it, it is better to add high-fiber bread in your diabetic diet plan. For avoiding fruit flavored-yogurt from your diabetic diet plan, you can choose plain and whole-milk yogurt having no level of sugar. Additionally, espresso or plain coffee can reduce weight gain rapidly.
Lose Weight Following 7 Day-Diabetic Diet Plan
Day 1
Breakfast
- ½ avocado spread on a slice of Ezekiel bread
- 1 poached egg
- 1 orange
Lunch
Mexican Bowl
- â…“ cup beans
- ¼ cup chopped tomatoes
- â…“ cup brown rice
- 1 cup chopped spinach
- 1 oz cheese
- ¼ cup bell peppers
- Fresh salsa (sauce)
Evening Snack
- 2 tablespoons of hummus
- 20 baby carrots
Dinner
- 1 ½ cups of vegetable sauce (cooked with mushrooms, zucchini, greens, eggplant and garlic)
- 1 cup cooked lentil or bean pasta
- 1 slice honeydew
- 2 oz ground lean turkey
Day 2
Breakfast
- 4 walnut halves (chopped)
- 1 medium-sized plum (chopped)
- ½ cup of cooked oats in ½ cup each water and 2% milk
Mid-Morning Snack
- ¼ no-fat Greek yogurt
- ¾ cup of blueberries
Lunch
Turkey and Apple Cheddar Melt
- 2 tablespoons of whole grain mustard (divided)
- 2 slices of whole-wheat bread
- 2 oz. low-sodium deli turkey
- ½ medium-sized apple (sliced)
- 1 cup mixed greens
- 2 tablespoons of cheddar cheese (shredded)
Evening Snack
- ½ teaspoon honey
- ½ medium apple (sliced)
- Cinnamon
Dinner
Vegetable Weight Loss Soup
- 1 chopped medium onion
- 2 stalks chopped celery
- 2 medium carrots chopped
- 8 cups low-sodium vegetable broth or no-salt chicken broth
- 2 garlic cloves (minced)
- 15 ounce cannellini
- ¾ teaspoon salt
- 8 teaspoons prepared pesto
- 1 serving rosemary-goat cheese toast
Day 3
Breakfast
Sweet Potato Toast
- 1 teaspoon sprinkled flaxseed
- 2 slices of toasted sweet potato
- 1 oz goat cheese
- Spinach
Lunch
- 1 cup raw cauliflower
- 1 cup fresh berries
- 2 oz rotisserie chicken
- 1 tablespoon of salad dressing
Evening Snack
- 1 cup low fat Greek yogurt
- Half banana
Dinner
- 1 cup of cooked bok choy
- 1 kiwi
- 8 oz tofu
- â…” cup quinoa
- 1 kiwi
Day 4
Breakfast
- 20 cherries
- 1 serving bagel avocado toast
Mid-morning Snack
- 6 dried apricots
Lunch
Turkey and Pear Pita Melt
- ½ medium sliced pear
- 1 cup mixed greens
- 2 cheddar cheese (shredded)
- 3 ½ oz low-sodium deli turkey
- ½ large whole-wheat pita
- 1 medium plum
Evening Snack
- Pinch of cinnamon
- ½ pear (sliced)
Dinner
- 1 slice whole-wheat baguette (toasted)
- 1 serving spinach spaghetti squash and meatballs
- ¼ fresh rosemary (chopped)
- ½ tablespoon of goat cheese
Day 5
Breakfast
- 1 oz almonds
- ¾ cup of blueberries
- 1 cup cooked oatmeal
- 2 teaspoons of chia seeds
Lunch
- 3 oz grilled chicken breast
- ¼ cup carrots (shredded)
- ½ small avocado
- ¾ cup of sliced strawberries
- ½ cup of chickpeas
- 2 cups of fresh spinach
- 2 tablespoons of salad dressing
Evening Snack
- 1 peach (dried)
- â…“ cup cottage cheese
Dinner
Mediterranean Couscous
- 2 tablespoons of sun-dried tomatoes
- ½ sauteed eggplant
- â…” whole-wheat couscous
- 1 tablespoon of balsamic vinegar and basil
- 5 Kalamata olives (chopped)
Day 6
Breakfast
- 1 whole egg
- 1 cup berries
- ½ cup black beans
- 2 white veggie omelette (avocado, mushrooms, spinach and bell pepper)
Lunch
- 2 slices of high-fiber whole grain bread
- 1 cup of sliced tomato
- 1 tablespoon of mustard
- 2 oz canned tuna in water mixed with shredded carrots
- 1 tablespoon of Greek yogurt
Evening Snack
- 1 cup of kefir
Dinner
- 1 cup cooked asparagus
- ½ cup succotash
- 2 oz pork tenderloin
- 1 teaspoon butter
- ½ fresh pineapple
- 1 ½ oz cornbread
Day 7
Breakfast
- 2 teaspoons of ground flaxseed
- 3 tablespoons of frozen blueberries
- 2 blueberry pecan pancakes
Mid-morning Snack
- 1 medium-sized orange
Lunch
- ¼ cup hummus
- ½ cup sliced cucumber
- 2 cups of mixed greens
- 1 ½ tablespoon Italian salad dressing
- ½ whole-wheat toasted pita round
- ½ cup cucumber (sliced)
Post-lunch Snack
- 1 medium-sized apple
Dinner
- ¾ cup of roasted brussels sprouts and tomato pesto
- ¼ cup cooked brown rice
- 1 serving mushroom-sauce pork chops
It can be discerned that many of the foods that we consume on a daily basis, may have elements that can leave an adverse effect on our health. For leading a healthy life, you can ask your medical professional to help you with a proper diabetic diet plan. Moreover, you should pay special attention to a workout routine for regulating your weight in a proper manner.