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Diabetes Diet, What Are The 10 Best Fruits And Vegetables For Diabetic Patients
This question is always asked by diabetics. Hopefully, this article will increase your knowledge about diabetic diets.
AVOID THESE FOODS
If you have diabetes, try to avoid the foods listed below.
1-Sugar, artificial sweeteners and honey. However, you can use a sweetener such as stevia. It is difficult to eliminate sugar from your diet all at once, I recommend that you gradually reduce sugar in your diet.
2. You must stop eating sweets and chocolate. If you are at a party and want to drink chocolate, preferably buy Continental dark chocolate with at least 70% cocoa solids or more and avoid chocolate with sugar as the first listed ingredient.
3. Try to avoid foods with ingredients ending in (ol) or (ose) as these are mainly different forms of carbohydrates such as fructose, glucose, dextrose.
4. Avoid grains such as cakes, biscuits, pies, cakes, breakfast cereals, wheat, rye, barley, corn, rice, bread, pasta, pastries,
5- Avoid vegetables with a higher amount of starch and carbohydrates, such as potatoes, carrots, peas, beans, parsnips, and beets.
6. Also avoid fruits like watermelon, mango, banana, chikoos (Pakistani), jackfruit, grape, strawberry, sugarcane.
7. You can also consume milk, but in small quantities. Avoid fatty yogurts and cheeses. Also, make sure you don’t drink too much coffee or tea and only add as much sugar as you need for your taste.
8. Avoid commercially packaged foods, such as TV dinners, especially “lean” or “light” foods, as well as snacks and junk food.
9- Avoid fresh fruit juices as they are highly concentrated carbohydrates. If you like fruit juices, you can dilute one part fruit juice with 3 or 4 parts water.
10-Always avoid saturated fats such as fatty meat, fatty dairy products, butter, lard. Try to favor unsaturated fats such as olive oil, corn oil, canola oil, sunflower oil, soybean oil. Avoid cottage cheese because it is high in carbohydrates and very low in fat
You must be thinking that I have mentioned all the stuff here and there is nothing left to eat, these are the foods you can eat:
1. You can pick fruits such as apples, grapefruits, limes, peaches. You should divide your fruit and vegetable intake into five portions throughout the day, as spreading out the fruits you eat throughout the day will help prevent blood sugar spikes.
2- You must follow a high fiber diet. A fibrous diet consists of cereals, fruits, nuts, legumes, seeds, and vegetables. A high-fiber diet not only lowers glucose levels, but also blood cholesterol levels.
3. Always try to eat whole grains instead of processed foods and buy things like whole wheat spaghetti and white rice instead of brown rice (Indian Pakistani). Pakistani and Indian people are very fond of white rice, but if you are diabetic, please avoid them.
4. You can eat lamb or beef once or twice a week. Organ meats such as liver, kidneys and heart can also be taken to add meat to your vitamin needs.
5- Try white meat like poultry chicken, fish meat duck etc.
6. You can take away any fish and seafood. It is recommended to boil, steam, bake or grill the fish instead of frying it.
7-Always prefer fat-free dairy products, such as “skim milk”, fat-free cheese and yogurt.
8-Eat eggs too, but try to eat the white part, not the yolk, because it can increase your cholesterol level.
9-All cheeses can be taken except cottage cheese.
10-You can take all vegetables, red onion and garlic are known to lower blood sugar.
In general, people with type 2 diabetes need a diet of 1,500 to 1,800 calories per day to promote weight loss, but calorie needs can vary depending on the patient’s age, gender, activity level, and body weight. 50% of your total daily calorie needs should come from carbohydrates. One gram of carbohydrate is about 4 calories. A diabetic on a 1600 calorie diet should get 50% of those calories from carbohydrates. In other words, this equates to 800 calories from carbohydrates, which means you need to consume 200 grams of carbohydrates per day. It is better to buy the tables with calorie values to know more about the daily nutritional needs.
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