Healthy Eating Tips to Prevent, Control, and Reverse Diabetes
People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. Taking steps to prevent or control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You don’t have to give up sweets entirely or resign yourself to a lifetime of bland food. With these tips, you can still take pleasure from your meals without feeling hungry or deprived.
What’s the best diet for diabetes?
Whether you’re trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary. But you do need to pay attention to some of your food choices—most notably the carbohydrates you eat. While following a Mediterranean or other heart-healthy diet can help with this, the most important thing you can do is to lose a little weight.
Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of well being. Even if you’ve already developed diabetes, it’s not too late to make a positive change. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you have more control over your health than you may think.
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.
- Healthy fats from nuts, olive oil, fish oils, flax seeds, or avocados
- Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices
- High-fiber cereals and breads made from whole grains
- Fish and shellfish, organic chicken or turkey
- High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt
- Trans fats from partially hydrogenated or deep-fried foods
- Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
- White bread, sugary cereals, refined pastas or rice
- Processed meat and red meat
- Low-fat products that have replaced fat with added sugar, such as fat-free yogurt
Joshua S. Sangco