Diabetes Diet, & Physical Activity
Nutrition and physical action are important parts of a healthy lifestyle when you have diabetes.Becoming more active and making changes in what you eat and drink can seem challenging at first.
Eating well and being physically active most days of the week can help you
- keep your blood glucose level, blood pressure, and cholesterol in your target ranges
- lose weight or stay at a healthy weight
- prevent or delay diabetes problems
- feel good and have more energy
What Is a Good Diet for Type 2 Diabetes?
In fact, a smart diabetes diet looks a lot like the healthful eating plan doctors recommend for everyone: It includes eating lots of fiber-rich fruits and produce, enjoying whole-grain carbohydrates in calmness, fueling up with lean protein, and eating a moderate amount of healthy fats.
Still, eating when you have diabetes requires taking some steps that are specific to the disease. Though there isn’t a one-size-fits-all eating plan, knowing the basics is key for maintaining a high quality of life, reducing the risk of complications, and potentially even reversing diabetes.
What’s the best diet for diabetes?
Whether you’re trying to avoid or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary.
Losing just 5% to 10% of your total weight can help you lower your blood sugar and cholesterol levels.The bottom line is that you have more control over your health than you may think.
You need to know what’s in the foods you’re serving and eating. Check information on carbs, which can affect blood sugar levels.
The body breaks down or converts most carbs into glucose, which is absorbed into the bloodstream.
1.Green leafy vegetables
Green leafy vegetables are packed full of essential vitamins, minerals, and nutrients.
Leafy greens, including spinach and kale, are a key plant-based source of potassium, vitamin A, and calcium.
Green leafy vegetables include:
- collard greens
- bok choy
People can include green leafy vegetables in their diet in salads, side dishes, soups, and dinners. Combine them with a source of lean protein, such as chicken or tofu.
People can try adding kidney beans to a healthful salad.Beans are an excellent food option for people with diabetes. Beans are also low on the GI scale and are better for blood sugar regulation than many other starchy foods.
Also, beans may help people manage their blood sugar levels. They are a complex glucose, so the body digests them slower than it does other carbohydrates.
Eating beans can also help with weight loss and could help regulate a person’s blood pressure and cholesterol.
There is a wide range of beans for people to choose from, including:
- kidney beans
- pinto beans
- black beans
- navy beans
- adzuki beans
These beans also contain important nutrients, including iron, potassium, and magnesium.
Beans are a highly versatile food choice. People can include a variety of beans in a chili or stew, or in tortilla wraps with salad.
When using canned beans, be sure to choose an option with no added salt. Otherwise, drain and rinse the beans to remove any added salt.
Eggs provide amazing health benefits. In fact, they’re one of the best foods for keeping you full for hours.
Eggs decrease inflammation, improve insulin feeling, increase your “good” HDL cholesterol levels and modify the size and shape of your “crummy” LDL cholesterol.
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