Eating Properly to Prevent and Control Diabetes


Among other factors, diabetes is often related to an unhealthy lifestyle and diet. By eating less to lose extra weight and adding few physical exercises, you can often prevent and control the disease.

What is Diabetes?

In the case of people who suffer from diabetes, the body cannot transform glucose into energy due to insufficient insulin levels.

 Healthy nutrition is based on proteins, fats and carbohydrates.

Carbohydrates affect blood sugar because, during digestive functions, they are changed into glucose. Carbohydrates are recommended for people who suffer from diabetes. However, the concept of portion control needs to be applied.

Once produced, glucose enters the bloodstream and it is used for energy. There, the hormone known as insulin is responsible for transforming the glucose into energy. In the case of diabetes, insulin is insufficient.

Type 2 Diabetes is often associated with overweight or obese people and with physical inactivity. This is why eating less and having a healthy lifestyle is so important.

What to Do If You Have Diabetes

You should first talk to a diabetes nutritionist. Your lifestyle is also going to be affected. Eating small meals throughout the day is crucial to help control the disease. You should start making changes and improve your way of life by:

  • Enrolling in an exercise program
  • Changing your eating habits
  • Testing your blood sugar frequently

When it comes to having healthy eating habits, here are a few tips:

  • Eat more fibre like whole grain cereals, brown rice, whole-kernel bread, muesli cereals and the like.
  • Select healthy foods instead of fast food

Most of your meals should contain proteins because they are necessary for the proper function of our body. Eat such food as fish, which is rich in Omega 3 anti-oxidants, skinless chicken, and turkey breast and similar.

  •  Apply the concept of portion control at every meal

Eating less at a single meal is important because your daily diet should be divided into three meals and two snacks. Breakfast is the most important meal of the day.

  • Reduce the amount of sweets

Try instead to include nuts in your diet, avocados and olive oil. They contain healthy fats.

  •  Eat less refined grain products like white bread and white potatoes

Many people believe that, in the case of diabetes, no sweets are allowed. You can eat sweet dishes, but it is all about moderation and appetite control. For instance, if you eat dessert, do not eat bread. You should also avoid eating sweets as a single snack; eat them during meals.

If you have diabetes, you should consider, besides eating less, to also eat slowly and always stop when you are satisfied.