The Diabetes Diet

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When you eat dessert, truly savor each bite. Aim to eat more natural, unprocessed food and less packaged and convenience foods. Coca-Cola Sinaltrainal v. The basis of many functional gastrointestinal disorders FGIDs is distension of the intestinal lumen. To help you out I will list a few of my personal favorites.

Healthy Eating Tips to Prevent, Control, and Reverse Diabetes

Great Food

A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet. As with any healthy eating program, a diabetic diet is more about your overall dietary pattern rather than obsessing over specific foods. Aim to eat more natural, unprocessed food and less packaged and convenience foods. Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—so you need to be smart about what types of carbs you eat.

Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Focus on high-fiber complex carbohydrates—also known as slow-release carbs. They are digested more slowly, thus preventing your body from producing too much insulin. High glycemic index GI foods spike your blood sugar rapidly, while low GI foods have the least effect on blood sugar.

While the GI has long been promoted as a tool to help manage blood sugar, there are some notable drawbacks. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation. Reduce your cravings for sweets by slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust.

Hold the bread or rice or pasta if you want dessert. Eating sweets at a meal adds extra carbohydrates so cut back on the other carb-heavy foods at the same meal. Add some healthy fat to your dessert. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts. Eat sweets with a meal, rather than as a stand-alone snack.

When eaten on their own, sweets cause your blood sugar to spike. When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake? Can you really say that you enjoyed each bite?

Make your indulgence count by eating slowly and paying attention to the flavors and textures. Reduce soft drinks, soda and juice. For each 12 oz. Try sparkling water with a twist of lemon or lime instead. Cut down on creamers and sweeteners you add to tea and coffee.

Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener or fruit yourself. Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks.

Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. Prepare more meals at home. You can boost sweetness with mint, cinnamon, nutmeg, or vanilla extract instead of sugar. Refined Carbs and Sugar: Find healthy ways to satisfy your sweet tooth.

Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than a milk chocolate bar. Start with half of the dessert you normally eat, and replace the other half with fruit. And cocktails mixed with soda and juice can be loaded with sugar. Choose calorie-free mixers, drink only with food, and monitor your blood glucose as alcohol can interfere with diabetes medication and insulin.

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