This leaflet is provided by Diabetes UK, the leading charity that cares for, connects with and campaigns on behalf of every person affected by, or at risk of diabetes.
Reducing your risk of type 2 diabetes includes following a healthy balanced diet. You can still enjoy a wide variety of foods but the food choices you make and your eating habits are important. This leaflet is a starting point to help provide you with information on eating well.
Ten Steps to Eating Well
Eat regular meals
Avoid skipping meals and space your breakfast, lunch and evening meal out over the day. This will help control your appetite.
Include starchy carbohydrates as part of your diet
The amount of carbohydrate you eat is important especially if you are managing your weight. Try to include those that are more slowly absorbed (have a lower glycaemic index). Better choices include: pasta, basmati or easy cook rice, grainy breads such as granary, pumpernickel and rye, new potatoes, sweet potato and yam, porridge oats, All-Bran® and natural muesli. The high-fibre varieties of starchy foods will also help to maintain the health of your digestive system and prevent problems such as constipation.
Cut down on the fat you eat, particularly saturated fats, as a low-fat diet benefits health
Choose unsaturated fats or oils, especially monounsaturated fat (eg, olive oil and rapeseed oil) as these types of fats are better for your heart. As fat is the greatest source of calories, eating less will help you to lose weight if you need to. To cut down on the fat you eat here are some tips:
Source : patient.co.uk/health/type-2-diabetes-healthy-eating-sheet
Carbs
Carbs give you fuel. They affect your blood sugar faster than fats or protein. You’ll mainly get them from:
Fruit
Milk and yogurt
Bread, cereal, rice, pasta
Starchy vegetables like potatoes, corn, and beans
Some carbs are simple, like sugar. Other carbs are complex, like those found in beans, nuts, vegetables, and whole grains.
Complex carbohydrates are better for you because they take longer for your body to digest. They give you steady energy and fiber.
You may have heard of “carbohydrate counting.” That means you keep track of the carbs (sugar and starch) you eat each day. Counting grams of carbohydrate, and splitting them evenly between meals, will help you control your blood sugar.
If you eat more carbohydrates than your insulin supply can handle, your blood sugar level goes up. If you eat too little, your blood sugar level may fall too low. You can manage these shifts by knowing how to count carbs.
One carbohydrate serving equals 15 grams of carbohydrates.
A registered dietitian can help you figure out a carbohydrate counting plan that meets your specific needs. For adults, a typical plan includes three to four carb servings at each meal, and one to two as snacks.
You can pick almost any food product off the shelf, read the label, and use the information about grams of carbohydrates to fit the food into your type 2 diabetes meal plan.
Source :webmd.com/diabetes/guide/eating-right
Reducing your risk of type 2 diabetes includes following a healthy balanced diet. You can still enjoy a wide variety of foods but the food choices you make and your eating habits are important. This leaflet is a starting point to help provide you with information on eating well.
Ten Steps to Eating Well
Eat regular meals
Avoid skipping meals and space your breakfast, lunch and evening meal out over the day. This will help control your appetite.
Include starchy carbohydrates as part of your diet
The amount of carbohydrate you eat is important especially if you are managing your weight. Try to include those that are more slowly absorbed (have a lower glycaemic index). Better choices include: pasta, basmati or easy cook rice, grainy breads such as granary, pumpernickel and rye, new potatoes, sweet potato and yam, porridge oats, All-Bran® and natural muesli. The high-fibre varieties of starchy foods will also help to maintain the health of your digestive system and prevent problems such as constipation.
Cut down on the fat you eat, particularly saturated fats, as a low-fat diet benefits health
Choose unsaturated fats or oils, especially monounsaturated fat (eg, olive oil and rapeseed oil) as these types of fats are better for your heart. As fat is the greatest source of calories, eating less will help you to lose weight if you need to. To cut down on the fat you eat here are some tips:
Source : patient.co.uk/health/type-2-diabetes-healthy-eating-sheet
Carbs
Carbs give you fuel. They affect your blood sugar faster than fats or protein. You’ll mainly get them from:
Fruit
Milk and yogurt
Bread, cereal, rice, pasta
Starchy vegetables like potatoes, corn, and beans
Some carbs are simple, like sugar. Other carbs are complex, like those found in beans, nuts, vegetables, and whole grains.
Complex carbohydrates are better for you because they take longer for your body to digest. They give you steady energy and fiber.
You may have heard of “carbohydrate counting.” That means you keep track of the carbs (sugar and starch) you eat each day. Counting grams of carbohydrate, and splitting them evenly between meals, will help you control your blood sugar.
If you eat more carbohydrates than your insulin supply can handle, your blood sugar level goes up. If you eat too little, your blood sugar level may fall too low. You can manage these shifts by knowing how to count carbs.
One carbohydrate serving equals 15 grams of carbohydrates.
A registered dietitian can help you figure out a carbohydrate counting plan that meets your specific needs. For adults, a typical plan includes three to four carb servings at each meal, and one to two as snacks.
You can pick almost any food product off the shelf, read the label, and use the information about grams of carbohydrates to fit the food into your type 2 diabetes meal plan.
Source :webmd.com/diabetes/guide/eating-right
No comments:
Post a Comment