Diabetes Diet: Low Carb Meal Plan to Lose Weight
What is Diabetes and Hyperglycemia?
Diabetes is a chronic ailment that is typified by raised levels of serum glucose and excretion of sugar in the urine. Insulin is an essential hormone, released from the pancreas, which regulates the level of glucose in the blood. Reduced insulin production or poor insulin sensitivity can lead to hyperglycemia ( raised blood sugar levels). While there are two basic versions of this ailment, Type II diabetes is more common and associated with obesity.
After every meal, breakdown of food, releases glucose into the blood stream. This glucose is then absorbed by body cells to produce energy required to support that regular metabolic activities. Insulin binds to body cells and facilitates the absorption of glucose from the blood.
In case of low production of insulin (Type II diabetes) or reduced sensitivity of body cells to insulin (Type I diabetes), uptake of glucose is affected, resulting in high level of glucose in the blood stream and urine.
Obesity is often linked with Type II diabetes while Type I diabetes ( as referred to as juvenile diabetes) is often a genetic disorder present since birth.
3 Diet Tips for Diabetic Meal Plan
Changes in the daily diet can help keep the serum glucose levels in check and put a stopper to fluctuations. This diabetes diet menu supports the successful managing of diabetes and prevents serious complications from developing:
- Raw foods should be the mainstay of a diabetic diet. Incorporate loads of fresh fruits and vegetables in your everyday diet.
- The intake of trans fats and saturated fats ought to be restricted. Do away with all refined, processed foods, and canned foods, biscuits, cookies, aerated beverages, and fries from your diet.
- Do not eat heavy meals. Consume six to eight small meals through the day. Heavy meals make the blood sugar level oscillate.
Snack Foods for Diabetes and Weight Loss
Never remain hungry for long periods of time. Hunger sets off a hypo-glycemic attack, and consequently, the glucose level diminishes drastically, resulting in giddiness. Have a snack every three hours.
Further eating small quantity of food freqently allows blood sugar levels to be regulated more easily and also increases basal metabolic rate, which in turn aids in weight loss. Here are some options for snacks
- Fresh fruits like apple, bananas, oranges, pears, etc
- Vegetable soups espeically tomato soup or cabbage soup
- Nuts like almond, cashewnut, etc
- Whole wheat bread, without butter or cheese.
Most of these foods provide loads of dietary fiber which tends to increase satiety, improves glucose tolerance and are low in calories.
What is a Low Carb Diet?
Experts say, you must consume foods that are low on calories or comprise of foods having a low Glycemic index, and do not increase the blood glucose levels drastically. In order to do this,
- Eliminate foods that have a high Glycemic index. Avoid refined and processed foods. Hydrogenated oils should be completely avoided, instead opt for olive oil.
- Kidney beans, oats, lentils, soy, bran, whole wheat flakes, apples, peaches, dates, prunes, skimmed milk, fenugreek, celery, Brussels sprouts, broccoli, parsley, cabbage, cucumber, bell peppers, cauliflower and tomatoes are recommended. They have low Glycemic index and provide lots of dietary fiber, which enhances glucose tolerance and perks up insulin sensitivity.
- Certain herbs like Cinnamon are also considered beneficial in controlling blood sugar levels. Cinnamon enhances insulin sensitivity and is beneficial in the management of Diabetes
Diets to Lose Weight and Control Diabetes
Weight loss is the basic aspect of any diabetic diet plan. Obesity is known to cause insulin resistance, and in most cases, attaining an ideal body weight is associated with the restoration of normal blood glucose level.
There are certain weight loss supplements, which can help control blood sugar levels and also considered to manage the other symptoms associated with diabetes
Moderate exercise, everyday, for about twenty minutes, is recommended. Brisk walking, jogging, and stretching, help bring about weight reduction and optimal blood glucose control. Your exercise regimen must be based on your specific condition, medical history and personal appeal, and should focus on enhancing cardio-vascular health.
Stress is an important aspect that ought to be tackled effectively. Optimal stress and anger management is crucial for a normal blood sugar profile. Stress, research says, is a big causal as well as triggering factor for diabetes and handling stress well will exert huge health benefits.