Defeat Diabetes Diet - What You Need To Know
There is no one "defeat diabetes diet" that works for everyone. However, there are some general guidelines that can help individuals with diabetes manage their blood sugar levels and maintain a healthy diet. health professionals recommend that Low carb is the best option available includes:
Eat plenty of vegetables, especially non-starchy vegetables such as leafy greens, broccoli, and peppers.
Choose whole grains, such as whole wheat bread and pasta, brown rice, and quinoa, over refined grains.
Include lean protein sources, such as chicken, fish, and beans, in your diet.
Limit your intake of added sugars and saturated and trans fats.
Eat regular meals and snacks to help manage blood sugar levels.
Drink plenty of water to stay hydrated.
Please Note - It's also important to work with a team of medical professionals, including a registered dietitian, to create a diabetes management plan that works for you. This may include medications, blood sugar monitoring, and physical activity.
Blood Glucose Control
Blood glucose control refers to the regulation of blood sugar (glucose) levels in the body. Glucose is the main source of energy for the body's cells, and it comes from the foods we eat, especially carbohydrates. Insulin, a hormone produced by the pancreas, helps to regulate blood glucose levels by allowing cells to use glucose for energy. In individuals with diabetes, the body either does not produce enough insulin (type 1 diabetes) or does not use insulin effectively (type 2 diabetes), leading to high blood glucose levels. Maintaining good blood glucose is important for preventing the complications of diabetes, such as heart disease, kidney disease, nerve damage, and eye problems. This can be achieved through a combination of medications, a healthy diet, and regular physical activity.
What Should I Eat To Defeat Diabetes
When starting a low carb diet, it can be overwhelming and confusing. To make it easier, here are some recommendations for foods to include in your shopping cart to help you get started and feel more confident in the grocery store:
Low Carb Breads
Bread is a common food in the Australian diet, but it can be difficult to give up when following a low carb diet. However, there are low carb, high protein bread options available at ALDI, Woolworths, and Coles that have less than 5 grams of total carbohydrates per serving. There is also a recipe for Three Seed Bread that is popular among members of the Defeat Diabetes program and can be used for breakfast or as a sandwich for lunch.
Cauliflower rice is a good substitute for regular rice, which can be high in carbohydrates. It has only 4 grams of total carbohydrates per serving, compared to regular rice which can have up to 48 grams per serving. It can be made at home or purchased ready-to-eat at supermarkets. The Defeat Diabetes Program also has recipes using cauliflower rice that can add flavor to your meals.
Zucchini noodles, also called "zoodles," are a low carbohydrate alternative to regular pasta. They have only 4 grams of carbs per serving, compared to 36 grams in regular pasta. They can be made at home or purchased ready-made in the supermarket. For a crunchy texture, try under-steaming them for use in dishes like spaghetti Bolognese.
Almond and Coconut Flour
You can still enjoy baked goods on a low carb diet by using almond flour as a substitute for wheat flour. For example, you can make muffins, cake, naan bread, and loaf bread using almond flour.
Microwave for one minute, then remove the muffin, cut it in half, and spread it with butter or nut butter. Each muffin has only 2.4 grams of carbs, compared to 25 grams in a regular muffin.
Eggs are a good source of protein and can be included in a low-carb diet in various ways. They are inexpensive and can be eaten for breakfast, lunch, or as a snack with some sea salt. You can also make quick egg muffins with cheese and vegetables, which have less than 1 gram of carbs per serving. They are useful and tasty food to have in your Defeat Diabetes Program.
Tinned Tuna and Salmon
Canned tuna or salmon are convenient and easy to include in a low carb diet. They can be used as a snack, added to a salad for lunch, or combined with zucchini noodles for a quick dinner. They are high in protein and essential fatty acids and should be kept in your pantry.
Nuts are a good source of healthy fats and protein, and they are convenient to have on hand as a snack, added to salads for crunch, or mixed with Greek yogurt for breakfast. However, it's important to be mindful of portion sizes when trying to lose weight, as nuts can be high in calories and easy to overconsume.
Full Fat Dairy
Full fat dairy products (healthy fat) , such as cheese, heavy cream, and Greek yogurt, can be included in a low carb diet. Cheese has only 1.3 grams of carbs and can be eaten as a snack or added to low carb toast or vegetables. Heavy cream has 3 grams of carbs and is high in protein, and can be used in coffee or whipped with berries for a dessert. Greek yogurt contains live cultures for gut health and calcium for bones.
Full of healthy fats, Avocado is a nutritious food that should be included in a diabetes remission shopping list. It is easy to prepare by peeling and slicing, and can be eaten as a snack with vegetables or added to eggs or salads for breakfast, lunch, or dinner. It requires no additional preparation.
Dark chocolate that is 75-80% cocoa can be included in a low-carb diet and has several health benefits. It can lower blood sugar and blood pressure is good for the heart, and is full of antioxidants. It does not cause a spike in insulin or cravings for sugar. It can be eaten as a snack with nuts or as a dessert in the evening, with 3 grams of net carbs per serving compared to up to 16 grams in sweet chocolate.
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