Smart diet choices, along
with regular physical exercise or activity, can help to control the
blood glucose levels, blood cholesterol level and maintain a healthy
weight.
Diabetes diets - Fats
Fats are considered as heavy diet with highest energy content of all diets. Eating too much of fat
can increase body weight and in long run it may be difficult to manage
the blood glucose levels.
Still small amounts of healthier
fats (unsaturated fats) may improve the health and reduce the risk of
heart diseases. Thus both the type of fat as well as the amount
consumed is important.
- Avoid unhealthy fats (Saturated fat, Trans fat & Cholesterol)
- Include small quantity of healthy fats (Monounsaturated fat, Polyunsaturated fat & Omega 3 fatty acids)
Saturated fat - Unhealthy diabetes dietLimit or even avoid saturated fat because it raises LDL cholesterol (consider as a bad cholesterol) levels in blood.
Some
of the sources of saturated fats are:Animal foods (fatty meat, milk,
butter and cheese), Vegetable fats (palm oil and coconut products
such as copha, coconut milk or cream).
How to reduce saturated fat consumption?
- Limit fat milk, yoghurt, ice cream and custard.
- Limit lean meat and remove any fat off before cooking.
- Chicken without skin (remove before cooking).
- Limit butter, lard, cream, sour cream, copha, coconut milk, coconut cream and hard cooking margarines.
- Limit cheese usage and try low fat varieties.
- Limit or even avoid bakery stuffs - pastries, cakes, puddings, chocolate and cream biscuits.
- Try to avoid processed and pre-packaged food items.
- Avoid fried foods such as chips, fried chicken and battered fish.
Trans Fat - unhealthy diabetes dietTrans
fat too increase blood cholesterol levels and it even worst than
saturated fats. Trans fat is nothing but hydrogenated oil: liquid oil
is converted in to solid by hydrogenation.
Some of the sources
of trans fat are:Processed and baked foods (such as chips, crackers,
muffins, cookies and cakes), Stick margarines & Shortening and
Some fast food items (read the label for content).
Cholesterol - unhealthy diabetes dietBody makes cholesterol in the blood, balance come from the diet we eat. So it is wise to avoid cholesterol rich diets.
Some
of the sources of cholesterols are: Dairy products with fat, Egg
yolks, Animal liver and other organs, Poultry skin and high
fat meats.
Diabetes diets - Healthy fats
- Monounsaturated fat,
- Polyunsaturated fat &
- Omega 3 fatty acids
Healthy fats are called so because they can lower bad (LDL) cholesterol and helps prevent clogging of the arteries.
Monounsaturated fats - Healthy diabetes dietSome
of the sources of monounsaturated fats are: Canola oil, Olive
oil, Peanut butter and oil, Avocado, Almonds, cashews,
pecans, peanuts and Sesame seeds
Polyunsaturated fats - Healthy diabetes dietSome
of the sources of polyunsaturated fats are: Oils (Corn oil,
Cottonseed oil, Safflower oil, Soybean oil, Sunflower oil),
Walnuts, Pumpkin or sunflower seeds, Soft (tub)
margarine, Mayonnaise, and Salad dressings.
Omega 3 fatty acids - Healthy diabertes dietSome
of the sources of Omega 3 fatty acids are: Some fish varieties
(Albacore tuna, Herring, Mackerel, Rainbow trout, Sardines and
Salmon), Some plant foods (Tofu and other soybean products,
Walnuts, Flaxseed & flaxseed oil and Canola oil).
Diabetes diets - Protein
Protein provides some important
nutrients for good health. Most of the protein foods cannot directly
affect the blood glucose levels. Protein foods include lean meat,
skinless poultry, seafood, eggs, unsalted nuts and soy products (tofu
and legumes - dried beans and lentils). But legumes can also have
carbohydrates and so can affect the blood glucose levels.
Diabetes diets - Carbohydrate
Carbohydrates
are the best and fast energy source for the body. It is easily digested
and breaks down to form glucose in the bloodstream. Carbohydrates are
not an essential nutrient for humans: the body can make all its energy
from proteins and fats. However, the brain and neurons cannot burn
fat and needs glucose for energy.
Amount of carbohydrate
consumed will affect how the blood glucose levels rise after a meal.
Too large a serve can mean too large a glucose level rise. Most of the
foods contain carbohydrates, which the body breaks down and
digested into simple sugars that is the major source of
energy for the body.
Types of CarbohydratesThere
are two major types of carbohydrates in foods, they are simple
(monosaccharides and disaccharides) and complex carbohydrates
(oligosaccharides and polysaccharides).