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.