Here’s How You Can Get the Proper Nutrition You Need as a Diabetic

Cindy Wilson Thumbby Cindy Wilson
BS, Dietetics and Nutrition

There are three types of diabetes: Type 1, Type 2, and gestational diabetes (which you can only get when pregnant). For people with diabetes, there are numerous things to remember to ensure their sugar level is normal and that their health is stable. Since one’s blood sugar level can go up and down due to what we consume, it’s crucial to keep a close eye on what we eat and how much.

Regardless of the type, there isn’t a one-size-fits-all eating pattern for people with diabetes. Hence, you must evaluate your condition first before following the tips written below. 

get proper nutrition as diabetic
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Get Enough Vitamins

Get a mixture of different vitamins and minerals by consuming different nutritious foods. You should maximize the nutrients you can get in a day. Nutrients are essential since they fuel the body’s needs to break down food and put it into use, e.g., to repair blue tissue and cells. Nutrients are also a must for our metabolism. 

The following are some nutrient-rich foods you should include in your grocery list:

  • broccoli
  • kale
  • sardines
  • dark, leafy greens
  • whole grains
  • green beans
  • asparagus
  • cauliflower
  • squash
  • salmon
  • carrots

You may even take vitamins in capsule form to ensure that you’re in tip-top shape. But we all know how expensive vitamins and prescriptions can be. Fortunately, you can get the best deals when you purchase them with a discount card or coupon. For example, BuzzRx Prescription discount cards and the like can help you save on your prescription by up to 80% from one of its 60,000 partner pharmacies. 

When you plan on taking your vitamins and your medication, ensure that you consult with your physician while you’re on medication for diabetes since some supplements may not be best to pair with diabetes medication.

Choose Healthier Carbohydrates

All carbohydrates can affect your blood sugar levels. It is essential to know which foods contain carbohydrates and how much. Choose food and an amount that gives you enough healthy carbs. 

You can find excellent and healthy carbohydrates in fruits, vegetables, pulses, dairy, whole grains, quinoa, beets, oats, and many more. Avoid eating refined carbohydrates like bread, highly processed cereals, and white rice. But if rice is a staple in your every meal, you can opt for brown rice instead for a healthier alternative.

Carbs counting is a must for those with type 1 diabetes since managing your blood glucose levels is essential. Get medical advice from a dietitian or physician to get proper guidance and information about modifying your diet and carbs intake.

Eat Less Processed Meat

Avoid eating processed meat, especially red meats like ham, sausages, bacon, etc. Too much consumption of meat is often associated with various health conditions, specifically cardiovascular diseases and certain cancers. 

As explained by your physician, individuals with diabetes are two to four times more likely to develop cardiovascular diseases. Thus,  avoiding food that can encourage those diseases is a must.

Don’t worry because there’s always an alternative to this processed red meat! You can replace it with poultry, nuts, fish, and dhal. You should eat pulses, too; it consists of edible lentils, peas, legumes, and dry beans. These foods have a small effect on blood glucose levels and are good alternatives to meat. You may even try vegetarian food for some good options!

When planning your diet, you can consume a good amount of two portions of fish rich in omega-3 per week. Omega-3 oil can also help protect you against cardiovascular diseases. 

Drink Alcohol Sensibly

Do you drink alcohol? If so, you should limit your alcohol intake to 14 units a week. Units are basically the alcohol content in a bottle of alcohol. One unit is considered 10ml or 8g of pure alcohol, so be aware! Avoid binge drinking at all costs, especially if you do it and go several days and weeks without drinking alcohol. 

Alcohol is also high in calories, so if your physician tells you to lose weight, you might need to reduce your alcohol intake. 

It would help if you also practiced drinking after you’ve eaten your meal. Taking insulin and other medications for your diabetes makes it crucial not to skip meals when drinking since it puts you at risk for hypoglycemia or a low blood sugar level.

Choose Healthy Snacks

Who doesn’t love snacking? Even diabetics can’t resist the simple joy of a good snack while chilling for the day. However, if you want to eat a snack, you must be wise with what you choose! Avoid chocolates, chips or crisps, and biscuits! They might be so good, but they can be dangerous for people with diabetes. If you can’t resist their temptation, ensure that you measure your sugar levels before and after.

The highly recommended snacks for people with diabetes are unsalted nuts, fruits, seeds, and yogurts. These are healthier snacks, and they won’t give you any shocks to your sugar level. Of course, ensure that you don’t overeat with these foods.

Final Thoughts

Eating healthy is a must for an average person, but it’s much more essential for someone with a health condition such as diabetes. Take care of your health and diet by following the information above and keep your blood glucose level steady.

About Author

Cindy Wilson Thumb
BS, Nutrition & Food Science | Connect with on LinkedIn
Cindy Wilson

Hello, I am Cindy, and this a website where I inspect everything related to nutrition and a healthy lifestyle. I have a BS in Dietetics and Nutrition (Kansas State University) and have completed a dozen specialty courses related to nutrition, biochemistry, and food science. I am open to learning more, but foremost I would like to share all my knowledge with you.

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