Diabetes and Weight loss How to Find an Appropriate Diet
People with diabetes often suffer from obesity, which is a serious problem for many people all around the world. Much information about weight loss comes from the mass media. Internet and TV advertisement offer a lot of information that can be misleading and possibly dangerous. You should always listen to advice of experienced health professionals and nutritionists, because it is safer, especially if you take insulin and other medicine.
In the issue of diabetes and weight loss you can face a serious dilemma: weight can influence diabetes and diabetes can influence weight. Thus, preventing obesity is a high priority for prevention of diabetes. Gaining weight and sugar level are connected. The diet plan depends on the type of diabetes you have.
If you have type 1 diabetes and you are taking insulin (hormone) injections, this can be the reason why you are gaining weight. If you see that after some time your blood sugar level is normalized, you can talk to your doctor about decreasing insulin doses. If you have type 2 diabetes, this can be a more serious problem, because obesity in 90% cases comes with diabetes.
For this reason you need to be very careful while choosing an appropriate diet for you. If you lose few pounds, it will significantly lower your blood sugar, improve your health and help you feel better. However going on diet is not the only way to get back to your normal weight. Special physical exercises can also help you to burn calories and build muscles. The balanced combination of exercises and weight loss diet that is appropriate to your health situation will reduce your blood pressure, normalize cholesterol levels and lighten the pressure on your knees, feet and ankles.
There are some components contained in your meal that can affect your blood sugar. They are fat, protein, fiber and carbs (they have the biggest effect on blood sugar compared to foods that contain proteins or fats).
If you have decided to go on diet for weight loss, we have some advice for you. Start with tight glucose control, cut 500 calories a day from carbohydrates, protein and fat, and maintain a balanced ratio - 50% carbs, 30% fat, 10%-15% protein. For your diabetes diet plan, you should choose healthy products, containing “smart” fats (fish, pure olive oil, olives, and nuts) and good quality carbs (vegetables, beans, and whole grains).
Check your blood sugar level every time before and after meals to control your insulin and to find out which products fit your diet better. Do not forget about salt containing foods: choose those that are low in sodium.
For breakfast, lunch and dinner use high fiber carbs (like whole grains with fruit), proteins (like egg whites, vegetables, soymilk, low fat yoghurt) and fats (like nuts and olive oil). Remember to drink at least two glasses of water before your meals.
Approximate recommended menu for people with diabetes:
A glass of water
1 fruit (banana or orange)
1 egg or low fat turkey or cheese
1 whole grain muffin or other cereal
Coffee or tea
A glass of water
8 oz. soy or low fat milk
a small piece of meat, fish or chicken
mayonnaise - 1 tea spoon
A glass of water
small fruit or a glass of soy milk
fish, meat or chicken
1-2 cups vegetables (carrots, broccoli, pepper, spinach)
3.5 oz. of pasta
Salad greens with low fat mayonnaise (sour cream)
coffee or tea
For snacks (10 am, 3 pm, 8 pm) you can use light yogurt, crackers with soymilk, small fruit or a half of sandwich. Remember to drink about two glasses of water before each meal.
Follow the tips given in this article, take professional medical care and you will overcome the disease.