5 Steps to Better Eating for Diabetics
Type 2 diabetes is one of the most common preventable illnesses in the United States today. There are many risks that come with diabetes, and while they can be frightening to think about, receiving a type 2 diabetes diagnosis does not have to mean your life is over. In fact, this type of diabetes can be reduced depending on your risk factors, and one of the most common is being overweight or obese. If you want to change your eating habits and lower your blood sugar, there are a few steps to take when it comes to what you eat and the way you eat it.
Make a Commitment to Change
Before you can make any changes to the way you eat, you must modify your thinking once you receive a diagnosis. While this will not be easy, it is necessary if you want to be healthier. To help yourself along, avoid thinking of this new way of eating as a diet and more as a lifestyle change. Then, make a commitment to the change and ask those around you for support. If you practiced binge eating in the past, address what caused you to do so and find other ways to cope.
Practice Portion Control
Changing the way you eat will not help you lower blood sugar or lose weight unless you practice portion control. Not only can large portions of food cause blood sugar spikes, overeating can be a major contributor to additional weight gain. Practice portion control by dividng your plate up into smaller sections and then filling them with healthy foods like baked chicken and salad. Use measuring cups when snacking; for example, if you want a snack, measure out a cup of whole wheat pretzels and then put the rest of the bag away so you eat only what you have measured out.
Eat Smart When You Eat Out
While eating out presents all kinds of temptation, this does not mean you have to avoid going to restaurants completely. In fact, many establishments now offer selections for those who are watching their weight or need to control their blood sugar. When you dine out, consider asking your server if some meats are available in smaller portions and choose healthier options, such as fish that is broiled or baked instead of fried. For a beverage, choose water with a slice of lemon or unsweetened green tea, which is full of antioxidants and will not spike your blood sugar.
Change the Way You Cook
If you want to lower your blood sugar and lose weight at the same time, review how you cook at home and what you use to season and marinate your food. Many salad dressings and barbecue sauces have hidden sugar that may contribute to elevated blood sugar levels. When you shop for these items, take time to read the nutrition labels and avoid those that have high fructose corn syrup and high levels of sodium. Consider replacing them with dressings from Hampton Creek, which have no added sugars or preservatives, and using natural herbs to season your cooking in place of salt.
Plan Out Meals
One reason many people gain weight and develop type 2 diabetes is because they skip meals and then tend to either binge or grab a fast food meal, which they then eat while watching TV or using their computer. Overeating coupled with too much sitting can lead to obesity, and it can happen before you know it. These eating habits can be hard to break, but planning out meals will help you stop this unhealthy cycle.
Planning out meals does not require the purchase of special calendars or notebooks. In fact, there are a number of free smartphone apps that are designed to assist diabetics with meal planning, from the shopping to the cooking. To begin planning, choose an evening you can dedicate to the process and stick with it. Write down which meals you would like to prepare, what you will need to make them, and then go to the store for only those items. This can help you avoid impulse shopping and taking home food that is not on your diet.
Living with type 2 diabetes can be a challenge, but making the commitment to change your eating habits can go a long way in managing blood sugar spikes and may even prevent nerve and heart damage. Taking that all-important first step might be a large hurdle for you to overcome, but in the end, the payoff of better health will be well worth the effort.
Make a Commitment to Change
-> the toughest of them all 🙂
Great tips! This is perfect for my diabetic dad. Thanks for sharing!
I am so pleased they are helpful 🙂
Great advice!!! Thankfully no one in my family is diabetic, but nice to know just in case I’m around a diabetic
It is such a horrid illness for those who suffer 🙁 x
This is a really informative post! I have a lot of sugar problems but not diabetes. It’s definitely a struggle.
It is so hard isn’t it 🙁 I’ve had friend and family members who suffer from it. x
I have relatives with diabetes and they have to be so careful about what they eat. Great tips x
I have a friend suffering diabetes and I believe this article will help her. I will share this to her later. Thanks for such a wonderful article.
Aww I really hope it helps her and she is as well as she can be.
Smart eating should be on our number 1 list. We always dine out every weekend.
Eating better is important, but especially with something like diabetes. My mom has it and I know that she has had to change a lot. Thanks for these tips!
You diet is so important. For us all, but especially when you are diabetic. Thanks for posting! Hopefully, this will get shared a lot!
Great tips, I can show this to my co-worker that was recently diagnosed with diabetes.
Oh no what a shame for them – I hope they are as well as can be. x
Planning meal is definitely a must-try. I need to count what we are eating and to keep track of everything.
I am awful at meal planning I have to admit something I need to get better at. x
this resonated so much with me, my dad is diabetic and i have noticed him being abit sluggish lately. might just be the winter vibes but will share this with him
Oh gosh 🙁 I hope he picks up again soon sending you good vibes. x
I like these strategies. It seems like you really have to change your entire lifestyle. Learning to plan would definitely be helpful.
These are some great tips. My father and my father in law both have diabetes. I need to show this to them.
I hope it helps them both in some way 🙂 x
Great tips! I am a nursing student and I have a lot of diabetic patients so these are great.
I’m a diabetic so these were good tips. I had low blood sugar until I hit forty. Then it switched to high. I have to be vigilant about my eating. It’s so easy to let good habits slide.
It is amazing how quickly things can change within your body isn’t it. x
This is something I know I’ll have to face when i’m older. Both my parents are type 2 diabetics and I had gestational diabetes twice. Great tips.
Oh no 🙁 hard to know what is to come, but I guess in someways at least it can help you prepare. x
These are great tips, not only for diabetics. When I was younger I used to be very close to the limit and I had to change the way I used to eat, radically. A lot of fresh veggies and no more fried foods are very important.
I think that a lot of diabetics see it as a lifelong curse. They don’t even know that it can be reversed. A healthy diet like this is a huge step in the right direction.
such a great tips, Planning meals to diabetic was so important. Glad you share this
Diabetics has come a long way today. My grandmother died years ago when I was just in middle school. Diabetes took over her life and she no longer wanted to deal with the needles. It is true that diet can help and make everything easier but I am so thankful for the ways of checking blood sugar these days.
This is so important! There are so many diabetics in our country and I am always surprised that they do not have good information on diet.
I have a relative who has diabetes and he’s been very good with following his doctor’s orders. It’s important to have a balanced diet and to take your meds regularly. These are good tips especially the portion control.
It is good to know that there is a diet to follow to help the diabetics. Five steps is good too.
My grandmother is diabetic and she acts like she doesn’t care. I’m gonna read this to her.
Great and important info! My uncle is diabetic so I should make him read this
I found that the diabetic diet was simple to follow and lost 25 lbs. right of the bat. My numbers went back to normal.
I think planning out meals is very important when you are diabetic. Very good tips!