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Health Tip

A Healthy Meal For Diabetes

Eating healthy food is important for everyone, but it is more important for people with diabetes. Diabetic people cannot properly make or use a hormone called insulin which helps sugar enter the cells. As a result their blood ends up having an excessive level of glucose, or sugar, in their blood. Therefore, healthy meal for diabetes is mainly focused on controlling the intake of carbohydrate to maintain a healthy blood sugar level.

Limit Carbohydrate Intake:

Carbohydrate taken in any form is synthesized into glucose during digestion. Therefore, limiting the intake of carbohydrate should be the first priority for people with diabetes. This doesn't mean that mustn't eat carbohydrate-rich food at all, because out body cannot function without sugar, but they keep the amount under strict control. According to the Idaho Plate Method, 1/4 plate of whole-grain meal such as pasta, rice, bread or potatoes contains enough carbohydrates until another meal.

Focus on whole Grains:

Whole grains meals, such as brown rice and whole wheat bread, are excellent sources of carbohydrate and fiber. They also contain more fiber than processed products such as white rice, white bread or bakery goods. Fiber taken with meal delays the absorption of glucose and this prevents the blood sugar from rising above normal. Besides improving blood sugar level, some types of fiber can also increase the feeling of fullness between meals, according to the Joslin Diabetes Center.

Fruits and Vegetable:

About 50% of the foods of diabetic people should consist of fruits and vegetables because they are packed with vitamins, minerals and fiber. But the intake of fruits should be limited to 1/2 cup or less as they contain sugar. Raw vegetables contain less carbohydrate and can be eaten in large quantities.

Healthy Fats:

Not all fats are bad for the body. Monounsaturated oils are good for the heart as well as for people with diabetes, if taken in small amounts. Olive oil, avocados, peanut butter and olives contain very rich sources of monounsaturated oils. But the amount eaten per meal should not exceed 2 tablespoon of oil or 4 tablespoons of nuts.

Lean Meats:

Lean meats are excellent sources of protein without having unhealthy fats. Some of the tasty lean meats are skinless chicken, beef without marbling, low-fat cuts of pork, and most types of seafood. For vegetarians, tofu is a good substitute. Eggs and cheese are also good sources of healthy protein, but they should be consumed in moderate amounts of 2 to 3 oz. per meal.



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