How to make a diabetic diet plan?

Managing diabetes effectively depends on the majority of the foods which you choose to eat. Combining the right type of carbohydrate, proteins, and fat together is the best way to control blood sugar levels properly.

Unfortunately, most of the diabetic diet and the nutrition information was given by the doctor and other health care professionals are based on limited resources and outdated research which is simply ineffective in managing diabetes.

Most of the individual with diabetes rely on medication to control their blood sugar level but medication have proven a little effect on improving diabetes but rather than just mask the symptoms of diabetes. Medication simply does not address the root cause of type 2 diabetes. But also increase the risk of harmful side effects.

                                              "Let food be thy medicine " by Hippocrates

Food has the ability to treat diabetes at the cause. Using food as a medicine you will be able to maintain healthy blood glucose levels, lower your risk of all diabetic complications, lose weight, increase your energy, and also reverse your diabetes. In this article, we will discuss the best diabetes diet plan.

The three most important nutrients:

Carbohydrates (carbs) 

This is where much of the confusion comes. Carbohydrates are the only foods that affect your blood sugar. carbs come from an array of foods ; from potato chips and cookies to juice and soda, to vegetables and fruits. They all affect your blood sugar in diabetes, some in a positive way and some in a negative way. Here are many questions in the mind of an individual with diabetes regarding carbs like:

• Should I avoid carbs?
• How much can I take carbs?
• Which carbs are good or bad?

Which carb should you avoid?

The general thumb rule is: avoid any type of carb that comes in a box, packages, pre-cooked or frozen and that has been processed.most of these products are filled with simple sugar, high fructose corn syrup, and other additives that negatively impact your blood glucose level. Foods to avoid 

• Pastries, cookies, cakes, pies
• Table sugar and sugar substitutes
• Pasta and white bread
• High-fat milk
• Canned juices and sodas

Which carb should you eat?

A diabetic person should eat a majority of carb that used to be alive.

Now you can find out a lot of low carb healthy recipes over the internet to get right carb while enjoying your food,  now you can enjoy low carb bread loaf, low carb cakes that are made off gluten-free flours and with a very low carb content that helps you in managing diabetes. These carbs are minimally processed, high in essential nutrients, have no hidden additives which have a positive effect on your blood sugar and overall health. These foods include

• All green leafy and non-leafy vegetables
• Bright colored vegetables
• All fruit berries

Proteins 

Protein is made up of a string of amino acids.proteins are the building blocks of DNA/RNA, human cell structure and the precursors to insulin production. Consuming a high amount of quality protein is vital for optimum health and disease prevention. We eat protein mostly from animals which are called “complete protein”. We also get some protein from plants.

When protein is eaten, it is broken down into amino acids and then rebuild into our own body proteins. High-quality protein includes meat, fish, eggs, nuts, seeds, cheese, yogurt, and beans. You can also get protein from supplements like whey protein, soy protein powder, hemp protein powder, egg protein powder, etc.

Importance of animal protein

Animal protein is by far the best source of adequate high-quality protein. Knowing the source of animal protein you consume is critical to avoiding the negative health effects associated with grain-fed, antibiotic, and chemically loaded meats.

But, if you are vegetarian, you can combine vegetables, beans/lentils, nuts, and soya products to meet your daily protein needs. Vegetarians often have to consume high amounts of these foods to meet their minimum protein needs.

What type of protein should you be eating?

• Naturally raised, pastured/grass-fed, organic beef, pork
• free-range organic poultry, duck, turkey
• Eggs (cage-free)
• Fish 
• Nuts/seeds

Consuming these high-quality proteins will allow you to stabilize your blood sugar through improving insulin sensitivity and insulin production as well as prevent overeating which helps you to lose weight.

Fats 

Fats have gotten a bad reputation over the years. Most of the doctors will tell you to avoid it and the low-fat diet has been promoted as the standard for most people including diabetics.

Fat does not make you fat. Fat is essential for normal growth and development, energy(fat is a most concentrated source of energy), certain vitamins(A, D, E, K, and carotenoids), providing cushioning for the organs, maintaining cell membranes, providing taste, consistency and stability to foods. There are three types of fats saturated fats, unsaturated fats, and trans fats.

Saturated fats 

Saturated fats have been scrutinized mainly because they are often high in cholesterol. Cholesterol actually one of the most important nutrients of life. Every human cell needs it. The brain is primarily made up of it.

In fact, a high saturated fats intake has been shown to reduce what we call the bad Cholesterol - LDL and to raise good cholesterol -HDL which helps to cleanses the liver. Saturated fats include butter, meat, cream, and coconut oil.

Unsaturated fats 

Unsaturated fats have the ability to lower cholesterol and triglyceride levels(usually an issue for diabetics), improve brain functions, reduce pain and help to prevent cancer. One of their most benefits is the ability to reduce inflammation(Because diabetes is an inflammatory disease. unsaturated fats include olive oil, avocados, nuts and nut oils, fish oil and sunflower oil.

Trans fats 

Trans fats could be called a “serial killer”. These fats are responsible for at least 30,000 premature heart disease deaths each year. These are the chemically altered type of fat that is made by adding hydrogen to vegetable oil (the process is called hydrogenation) which allow a longer shelf life and extended for cooking use. They can be found in 40-50% of the products in your grocery store.

This type of fat is one of the worst things you can consume causing severe damage within your blood vessels' walls. They also increase your LDL ( bad cholesterol), lipoprotein and triglycerides. So avoid these at all costs. Trans fats are found in baked goods, fried foods, most snack/junk foods, margarine.

What type of fats should you be eating?

As discussed both saturated and unsaturated fats are essential for good health but these are also weapons in your battle against diabetes.

Here are some tips to get the right fat in your diet

• Use coconut oil or grass fed-butter for cooking
• Add olive oil or vinegar to salads instead of store-bought dressings
• Add grass-fed butter to your steamed vegetables
• Add avocados to your salads or eat alone as a snack
• Use walnuts, almond, or macadamia nuts as a snack