Eating the right food is a good start to halting the progression, or in some cases, reversing the effects of diabetes. But in order to do that, you must eat a balanced diet. The type of food you shouldn’t eat is — essentially the food that everyone — even non diabetics, should avoid.
The three rules that I swear by are, eat foods that are: low in refined sugar, low in fat and also low in salt. I have found that sticking to this rule and coupling it with regular exercise means I can’t go far wrong in managing the condition.
Some foods are obvious candidates to stay away from. Other foods are unhealthy foods masquerading as healthy foods and it is important to recognise the difference. And, it is sound advice stay away from foods that are described as being diabetic food or food marked ‘suitable for diabetics’. This kind of labelling can be misleading.
Most people know that cakes, biscuits and sweets contain obscene amounts of refined sugar. But many people don’t realise that convenience foods contain excess salt, fat and sugar – three things that we as diabetics should keep to a bare minimum or avoid altogether.
Preparing your meals from ‘scratch’ is the best idea. This way you know exactly what your food contains without having the rigmarole of having to check out the packaging before you buy — which can add a substantial amount of time to your shopping trips.
“Healthy eating for type-2- diabetes prevention or control is about losing weight and preventing dangerous spikes in blood sugar”, says Joy Bauer on her popular health blog. Joy gives some good advice with her list of 9 types of food that are good for managing diabetes.
Many people have a basic awareness of which food is good for them and which is probably detrimental to their health in the long-term. Those people perhaps choose not to put that knowledge into practice for a variety of reasons such as, denial, lack of motivation or confusion over information they have been given. To that end I have listed some basic food groups below to help jog your memory and kick-start you back into being conscious of the food you eat.
Five food groups
- Starchy foods (are naturally low in fat, although there is conflicting evidence as to whether this food group is appropriate for diabetics )
- Fruit and vegetables (naturally low in fat, packed with fibre, vitamins and minerals)
- Dairy (choose low-fat versions)
- Meat, fish, eggs and pulses (high in protein, good for repairing muscle cells)
- Foods high in fat or sugar (technically unnecessary, preferably avoided or eat in moderation)
By being active in choosing and preparing your food will help you to form healthy eating habits which will in turn help you halt the progressive nature of type-2-diabetes.