Americas eating habits over the years has gone completely out of control. Because of our swift moving lifestyles, fast and unhealthy type foods have become popular. We don’t generally consider the consequences of our eating habits until the damage is already done. Keeping your blood sugar levels under control is not the first thing that comes to mind when you order that big fat bacon cheeseburger! As a result, blood sugar levels and the incidence of Type 2 diabetes is extremely high and still climbing.
Unlike many other health conditions, Type 2 diabetes can be avoided and/or kept under control solely by what we choose to eat. Although there are some foods that are said to reduce the risk of diabetes, such as cinnamon and coffee, certainly it shouldn’t be relied upon. Instead, it is much wiser to choose healthier foods which not only helps to regulate blood sugar levels, but keeps the pounds off as well.
Below are some good food choices for those trying to keep their blood sugar levels under control:
Oatmeal Even though carbs should be avoided, oatmeal is considered to be a really good carbohydrate. Because it is high in fiber, it digests slowly and will not cause much of a spike in blood sugar. Over time, it does a good job of controlling your blood sugar levels. Do however avoid the ready-made oatmeal which contains sugar. Oatmeal is a good source for a steady energy level, and because it keeps you full longer, it is helpful in keeping your weight down as well.
Barley Research shows that barley is also a good source of soluble fiber, but not as well liked as oatmeal. However, you might consider replacing rice with boiled pearl barley.
Broccoli, Green Beans and Spinach Add lots of non-starchy type veggies to your diet such as spinach, green beans and broccoli. These low carb high fiber vegetables are good choices for people on diabetic diets. Since the starchy type veggies such as potatoes, squash, corn and lima beans still have much needed nutrients, they can remain in your diet so long as you watch the portions.
Some other foods to include in a diabetic diet are:
Whole grains Legumes Low-fat dairy products Fruits Peas, beans and Lentils
Fish twice a week. Avoid fried fish and those containing high mercury levels.
Good fats Including almonds, avocados, pecans, olives, walnuts, peanut and olive oils; eat sparingly.
Avoid these foods:
Trans Fats No baked goods, snacks, margarines or shorting. Saturated Fats Limit animal and dairy products; avoid hot dogs, sausage and bacon.
Sodium (salt) Stay under 2,000 mg a day.
Cholesterol Again, this includes high fat animal and dairy products, shellfish, egg yolks, organ meats and liver.
If it all sounds a bit overwhelming, you might consider consulting the services of a good dietitian. He or she can educate you in the ways of label reading, measuring portions and info on carbohydrate content.
These diet suggestions are not only good for those needing to control their blood sugar levels, but they are also great suggestions for anyone who wants to begin a new better and healthy way of eating.
Jennifer Fox is a gastrointestinal specialist. She loves to share her tips on how to maintain a healthy digestive track on health blogs across the internet. Click to learn more about the juice colon cleanse