Did you realize that nearly 10 percent of the American population has diabetes? Being diagnosed with this condition can be a very scary thing. Instead of immediately shutting down, your main goal needs to be managing this condition and getting your blood sugar levels back to normal. The only way to accomplish this is by eating a healthier diet.
Once you know that you have diabetes, you need to make sure you have a medical and vision insurance plan in place. Diabetes can negatively affect your eyesight, which is why getting routine exams from a trained eye doctor is so important. If you are looking for an affordable dental insurance plan, using a website like HealthMarkets is a great idea.[irp]
Citrus Fruits are a Great Option
The biggest mistake some people make when trying to get healthy is drinking fruit juices. In most cases, these juices are filled with added sugars. This is why you need to stick to consuming actual fruit instead of pre-packaged juices. A medical study found that eating oranges and other citrus fruits can actually reduce a woman’s chance of getting diabetes. However, a consistent diet of fruit juices can actually raise their chances of getting this disease.
On average, the glycemic index (GI) of orange is around 40, which is relatively low. This means that if you are trying to keep your blood sugar regulated, you need to consume oranges. If you are not a fan of oranges, you may want to consider eating a grapefruit, which has a GI of around 25. Not only is this a low GI for citrus fruits, but it is also one of the lowest in the entire fruit world. These citrus fruits have also been shown to boost metabolism, which is great for promoting weight loss.
Embrace the Power of Non-Starchy Vegetables
Once you receive your diabetes diagnosis, you need to start to figure out how to alter your diet. The biggest problem most people have is that they don’t know a lot about what foods are acceptable and which ones should be avoided on a healthy diet. Instead of chowing down on potatoes every meal, you need to think about embracing the power of non-starchy vegetables. These vegetables include things like beets, asparagus and even broccoli.[irp]
Not only can these types of vegetables reduce your hunger, but they also give you a burst of essential fibres, minerals and vitamins. Since these vegetables have low calories and carbohydrates, people who have diabetes can eat them whenever they want. A medical study from 2011 found that people eating a low-calorie diet that included non-starchy vegetables could actually reverse type 2 diabetes. While this may not be the case in your situation, eating more for these vegetables is a great option.
Get Your Daily Dose of Omega-3 Fatty Acids
Unless you have been living under a rock for the past decade, you are well aware of how healthy omega-3 fatty acids are. These acids can be found in lots of different fishes. Eating fish on a regular basis not only helps you keep your blood sugar in check, but it can also help you reduce the risk of heart disease. Since fish is also rich in vitamin D, it is great for your bones and hair.[irp]
If you are on a low-carb diet to help manage your diabetes, you will be happy to learn that fish does not contain any carbohydrates. In fact, this type of meat is a great source of protein. There are also a number of fish oil capsules and powders on the market that can help you boost your intake of omega-3. Before you start taking any of these supplements, be sure to consult with your primary care doctor.
Changes in Your Diet Aren’t Easy
Going from a steady diet of fast food to a healthy way of eating can be difficult. Instead of getting frustrated and giving up, you need to work on staying motivated. Your persistence will pay off when you are able to lose weight and naturally lower your blood sugar levels.