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When it comes to diabetes, a healthy diet can not only lower your blood sugar but also strengthen your diagnosis. Diabetes food lists can help people with type 2 diabetes or prediabetes know what to eat and what to avoid. This grocery list can be taken anywhere, be it at home, restaurants or while grocery shopping. But does it matter? Let’s find out
Diabetic Breakfast Recipes Pdf
Diabetes mellitus is a chronic metabolic disease characterized by high blood glucose (sugar) levels. If uncontrolled, diabetes can cause serious complications in the heart, blood vessels, nerves, eyes and kidneys.
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Normally the pancreas secretes insulin which helps glucose enter the cells to be used for energy. However, this function is impaired in patients with diabetes
Type 1 diabetes, also known as insulin-dependent diabetes, is caused by an autoimmune response. In this case, the immune system attacks itself, especially the pancreas, destroying the cells that produce insulin.
Type 2 diabetes is more common and causes 90% of all diabetes cases. Here, the pancreas does not produce enough insulin or does not use insulin well. This creates more glucose in the blood and less reaches the cells, which can be harmful to many organs.
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Gestational diabetes occurs when there is high blood sugar during pregnancy that can potentially affect both mother and baby.
Prediabetes is a silent health condition that many Americans are unaware of Here, blood sugar is higher than normal but not high enough to be considered type 2 diabetes.
Again, like type 2 diabetes, pre-diabetes can be prevented and reversed with lifestyle changes such as a pre-diabetes diet.
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The glycemic index (GI) is a scale that ranks foods or drinks containing carbohydrates from 0 to 100, depending on how much they raise blood glucose levels after eating. Low GI foods (≤ 55 GI units) are considered good for diabetics because of their slow and steady rise in blood glucose. High GI foods (≥ 70 GI units) raise blood glucose faster and should be avoided as much as possible in people with prediabetes and type 2 diabetes.
Diabetes will always be everyone’s food What does that mean? This means that you should eat foods that:
Diet is the foundation for managing blood sugar, so it’s important for people with diabetes to know which foods they can and can’t eat. By keeping a list of foods suitable for diabetes, you will not only understand what diabetes foods are, but will also help you stay on track.
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The best way to use this list is to stick it on the fridge as a reminder when grocery shopping or when you want to eat. In addition, this list of foods can also be used by diabetics
We feel it is important to include a list of diabetic foods especially because there are some foods that seem to mask themselves as really healthy. These are foods that have a high glycemic index and can increase blood sugar levels and cause insulin resistance over time. Please keep these foods in mind when grocery shopping or stocking your pantry
Now that we’ve downloaded our diabetes diet food list (PDF), the next step is to figure out how much to eat at one time. It can be confusing if you are just learning to eat as a diabetic, which is why we encourage people to adopt the food plate and toe system.
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The plate method is a visual aid to the portion size of the 4 main food groups presented on the actual plate. The choice of the outer side of the plate is also shown
We have created our own plate method in the Lifestyle Queue We have updated it so that it can be applied to anyone, regardless of age or gender, for the current generation.
As we know there is no one-size-fits-all approach to diet and lifestyle we want to provide two plate meals. Both foods have the potential to lower blood sugar, reverse diabetes, and reduce waist size. It’s just a matter of choice and what’s easiest for you to incorporate into your daily lifestyle.
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The first plate is for those who like to follow a Mediterranean diet, while the second plate is for those who like to eat a moderate carbohydrate, healthy diet.
Vegetables and fruits are part of the plate, where the majority (about 75%) consists of the rest of the vegetables and fruits.
You can use as much or as little of this as you like; There is no restriction on how much you are allowed to use
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Milk or its substitutes should not be emphasized. And if you can, try and get more plant-based milk than the available alternatives.
Protein is generally considered one of the main food groups on the plate However, we have moved the protein side and replaced it with lemon The reason behind this is that you can get the most protein from lemon as well
¼ of your plate should contain healthy fats, oil, nuts, seeds, cheese, pasteurized eggs, fatty fish (salmon, mackerel, herring, sardines, salmon), grass-fed meats.
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Your plate should also include ¼ plate of organic meat, grass-fed meat, pasteurized eggs, fermented foods, cheese, fatty fish and tuna, shellfish, lemon, Greek yogurt, nuts and seeds.
There are many supplements that can be used to help people with prediabetes and type 2 diabetes. Some include but are not limited to psyllium husk, cinnamon, chromium, magnesium, thiamine, etc.
However, please talk to your doctor before taking this supplement and see if it is right for you Some supplements may interact with your medications or be affected by other conditions you have
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Below is a helpful way to use your fingers to your advantage when trying to visualize the appropriate portion size for a certain type of food.
Meal planning is the act of thinking ahead of time what you will eat for the next few days.
In fact, a 2017 study conducted in France found that among 40,000 participants, meal preparation was associated with a healthier diet and less obesity!
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If you have healthy meals or snacks on hand, you are less likely to hit up some processed and / or fast food joints.
Below is an example of a meal plan for diabetics to use as a guide when deciding what to eat Based on the items found in the grocery list from above, we have come up with 3 different options for breakfast, lunch, dinner and two snacks.
When we think of diabetes treatment, we usually think of pills and insulin injections to improve glycemic control. But more and more doctors are realizing that diet proves to be a more powerful medicine when it comes to diabetes.
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While a poor diet can lead to obesity and insulin resistance and thus create the environment for type 2 diabetes, eating a healthy diet has been found to do the opposite.
A diet high in fiber and low in saturated fat and processed foods can improve blood glucose and prevent and reverse prediabetes and prediabetes.
Additionally, our hope is that by accessing this diabetes food list pdf, you will be stronger as you manage your chronic disease. Always remember that what you eat has both good and bad effects on your health
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If you are interested in lowering your blood sugar and reversing your diabetes, be sure to check out our book SMART & Skinny Habits. We designed this program to help diabetics not only lose weight but reverse their diabetes permanently.
If you liked this article or have any questions, please let us know and we will be happy to get back to you!
Hi I’m Dr. Tina Gupta Doctor-Type-2 Diabetes, Prediabetes and Weight Loss Coach who helps you lower your blood sugar easily and lose weight by meeting your needs and desires instead of relying on food to fill the void. If you’re interested in working together, email me @ drnav to get started today! This 7-day diabetes meal plan will give you an easy-to-follow plan for what and how much to eat to get the healthy nutrients you need as a diabetic.
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Equally important, all the meals on this meal plan taste great and keep you motivated to stay on the plan!
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