Choose Better Carbs
While all carbohydrates will affect your blood glucose levels, not all of them will affect them equally. Nonetheless, this makes it important to know which foods contain a lot of carbohydrates and what type of carbohydrates they contain. Ideally, you want to opt for foods with complex carbs. These are carbs that will break down slower and that won’t spike your blood glucose levels nearly as much.
Here are a few healthier sources of carbs:
- Vegetables and fruit
- Lentils, beans, and chickpeas
- Full-fat dairy
While you want to look to increase the consumption of the foods above, you also want to reduce intake of foods that are high in simple carbohydrates and low in fibre. These include but aren’t limited to white bread and cereal.
Don’t Eat As Much Salt
You will find salt in a lot of foods on your local store’s shelves. Unfortunately, it can be difficult to stay away from high sodium foods. This is especially true if you are relying on already prepped foods. High sodium will increase the risk of suffering a heart attack. It will also make your risk factors for developing heart disease worse. This is important to pay attention to give you already have an increased risk factor for having diabetes.
It’s best to limit your intake of salt to around 6 grams each day. Keep in mind, the majority of pre-packaged and prepped meals contain a lot of salt. Therefore, you’ll want to constantly be looking at labels to be certain you aren’t taking in too much. You will find that prepping and cooking your meals from scratch can be a good way to monitor your salt intake. While cooking, you can switch out salt with other herbs and spices so you still have a tasty dish.
Stop Eating So Much Red Meat
When you get rid of a lot of the carbs in your diet, you will need to replace the calories lost. This can position a lot of people towards eating more red meat. You’re only going to make things worse by swapping carbs with red meat. Eating too much red meat can increase your risk of developing heart disease and suffering a stroke or heart attack.
Switch Red Meat To:
- Fatty fish
All of these substitutes are going to be good options for replacing the calories lost from reducing your carb intake. You will find that swapping out red meat consumption with some of these can help you in various ways including reducing your appetite for junk food.
Consume More Whole Foods
You’ll also want to get more fruits and vegetables into your diet. Both of these things are good additions. They make for good snacks if you get hungry in the middle of the day. By switching to vegetables and fruit, you can increase your vitamin and mineral intake. It will also allow you to get more fibre into your diet.
While a lot of diabetics tend to stray away from fruit because of the sugar content, that’s not necessary. While fruit does contain fructose, it doesn’t impact your blood sugar levels the same way. Because it’s natural sugar, it doesn’t give the same spike. Likewise, fruit contains a lot of fibre content. Thus, it can slow the absorption rate which can reduce the spikes you get from eating it.
However, it’s best to avoid fruit juices. Fruit juices will not have added fibre content. Because of this, they will spike your blood sugar levels much more. Diabetes can cause a metallic taste in the mouth, this is something important to know about to learn more check out ‘metallic taste in mouth diabetes‘.
Switch To Healthy Fats
While many tend to avoid fat altogether, that’s not what you should be doing. Instead, you want to avoid bad fats. That’s right, there are good fats out there. Fat is essential for your energy levels and various other bodily processes.
You want to stick to eating good and healthy fats including the fats found in olive oil, coconut oil, unsalted nuts, and fatty fish. All of these fats can help to keep your blood sugar levels in check and they can reduce inflammation throughout your entire body.