According to the American Diabetes Association, 25.8 million adults and children have diabetes. This doesnt count the millions who go undiagnosed. If this chronic health condition isnt properly managed, it can cause blindness, neuropathy, skin infections, kidney disease, heart disease, stroke and amputation. In addition to proper medical treatment and exercise,
healthy meal ideas are important to help you manage diabetes.
Insulin is a hormone that your body needs to use glucose for energy. When you suffer with diabetes, your body is not able to make or use insulin. If there isnt enough of this hormone in your body, glucose stays in your blood and causes elevated blood-sugar levels.
Risk Factors for Diabetes
Family history having a close relative such as a sibling with diabetes increases your risk of getting the condition.
Obesity being obese interferes with the bodys ability to use insulin and contributes to diabetes.
Disease of the pancreas the pancreas is responsible for making insulin. Any condition that affects this organ can hinder insulin production and lead to diabetes.
Ethnicity Hispanics, African-Americans, Asian-Americans, Native-Americans, Pacific Islanders and Alaska natives are at an increased risk for diabetes.
Insulin resistance being insulin resistant causes the pancreas to work harder to produce insulin and often leads to type 2 diabetes.
History of gestational diabetes women who have suffered with gestational diabetes during pregnancy are at a higher risk for developing type 2 diabetes later down the line.
Sedentary lifestyle lack of exercise contributes to obesity and can increase your risk of diabetes.
Age being older than 45 increases your risk of diabetes.
Choosing the Right Foods for Healthy Meals
Your nutritional needs dont change because you suffer with diabetes. You still have to have protein, carbohydrates, iron and other nutrients in your diet. This is why its important that you eat a variety of healthy foods each day.
Carbohydrates raise your blood sugar levels, so when youre diabetic, you have to monitor your daily carbohydrate intake. Usually, 45 to 60 grams of carbohydrates during a meal is appropriate. However, everyone is different. Your healthcare provider will work with you to help you figure out the appropriate amount of carbs needed to regulate your blood sugar levels.
All of your carbohydrates should come from healthy sources like vegetables, fruit and dry beans. Avoid processed carbohydrates like pasta, crackers, bread, white rice, cakes and cookies. These types of carbohydrates digest quickly in the body and raise your blood-sugar levels.
Protein and healthy fats are also important to add your diabetic diet. Good sources of protein include seafood, organic chicken and eggs. Healthy sources of fat include avocados, coconut oil, olive oil, and fish. Avoid foods that contain trans-fat because they increase your risk of heart disease and stroke.
It is estimated that 10-percent of people with type 1 diabetes also suffers with celiac disease. When people with this condition eat foods that contain gluten, it can cause uncomfortable symptoms as well as damage to the intestines.
If you suffer from celiac disease, you may have to follow a gluten-free diet. With this type of diet, you eliminate all foods that contain wheat, barley and rye.
Healthy Meal Ideas for Diabetics
Gluten-free meatloaf, steamed green beans
Beef burger and spinach salad with celery, cauliflower and cucumbers.
Beef steak with steamed carrots and cauliflower
Grilled chicken, carrots, salad and vinegar and olive oil dressing.
Broiled salmon, green beans, baked potato and butter.
To make it easier to plan healthy meals, create your own cookbooks. You can do this by printing recipes from online sources and putting them in a binder. Experimenting with ingredients to create unique recipes is also a good idea.
