Diabetes can lead to multiple health complications. Type 2 diabetes can be reversed and even controlled with medication by adopting a proper lifestyle and diet.
While eliminating refined sugar completely from the diet is the first step towards living a healthy life with diabetes, you can also try a few diabetes-friendly diets that can regulate your blood sugar levels as well as help you lose those extra kilos around the waistline.
Diabetes-friendly diets
Maintaining a proper diet and exercise routine goes a long way in reducing both blood pressure and blood sugar levels and controlling cholesterol levels. That is why health experts advise that diabetics should follow a clean diet that also promotes weight loss. Two types of diets that are prominently followed by diabetics the world over are the DASH diet and the Mediterranean diet.
The full form of the DASH diet is Dietary Approaches to Stop Hypertension. Since a high intake of sodium can affect blood pressure levels, this diet particularly focuses on cutting the intake of sodium. Apart from that it recommends eating plenty of vegetables, whole grains, and fruits and limiting red meat and sugary foods. It has been found to be extremely useful for diabetics and has helped them lower both blood sugar and blood pressure levels successfully.
Ideally, a daily DASH diet should include fruit and whole grain cereal breakfast and low-fat milk followed by lunch that includes lean protein such as chicken, fish, or cottage cheese and a side vegetable. Dinner should include a side dish of vegetables and lean protein. A handful of nuts, seeds, or fruit as a snack between lunch and dinner can be eaten.
Another diet type that can be extremely beneficial for controlling diabetes is the Mediterranean diet. This particular diet emphasizes eating whole grains, seeds and nuts, vegetables, legumes, and healthy fats such as olive oil. It allows a limited intake of processed foods and red meat and lean proteins like eggs, poultry, and fish.
A typical Mediterranean diet includes having oatmeal, nuts, and fruits at breakfast, lunch with grilled fish or chicken and salad, followed by dinner comprising roasted vegetables, whole grains like quinoa, and lean protein.
Disclaimer: This piece of article is for basic information purposes only. It's always advisable to consult a doctor for any type of health issue.