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Experts five cooking tips for diabetics to control blood sugar levels

Dr Amir lists diabetes symptoms

Diabetes is a life-changing condition that causes a person’s blood sugar levels to become too high.

Type 2 diabetes is far more common than type 1, accounting for around 90 percent of diagnoses.

This occurs when the body does not produce enough insulin, or the body’s cells do not react to insulin properly, usually triggered by being overweight or inactive – although it can also run in families.

On the other hand, it is not exactly known what causes type 1 diabetes, although it occurs when the body’s immune system attacks and destroys the cells that produce insulin.

Either way, it is important to eat a healthy, balanced diet if you have diabetes.

With this in mind, nutritionist Mark Gilbert from The 1:1 Diet by Cambridge Weight Plan, recommended five ways to avoid blood sugar spikes in your meals.

Reduce carbohydrates and choose higher fibre ones

“Ensure meals aren’t high in carbohydrates because all carbs (except fibre) are absorbed as sugar, which is causing most of the problems in diabetics,” he said.

“Whole grains, such as brown rice, whole wheat bread, and quinoa have more fibre and often spike blood sugar levels less.”

Control portion sizes

He said: “Be mindful of your portion sizes to help regulate your blood sugar levels and maintain a healthy weight.

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“Use measuring cups or a food scale to ensure accurate portions.”

Prioritise fibre-rich foods

Mark advised: “Include plenty of fibre in your diet, as it helps slow down the absorption of sugar and improves blood sugar control.

“Consume foods like fruits, vegetables, legumes, and whole grains.”

Focus on protein

“Incorporate lean protein sources into your meals, such as beef, poultry, seafood, tofu, eggs, and dairy products,” he said.

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“Proteins help keep you full and stabilise blood sugar levels.”

Limit added sugars and sugary beverages

He added: “Minimise your intake of sugary drinks, including sodas, fruit juices, and sweetened teas.

“Also, be cautious of hidden sugars in processed foods and condiments.”

He also shared other ways to eat more healthily in general.

Reduce saturated and trans fats

“Limit foods high in saturated and trans fats, as they can increase the risk of heart disease. Choose healthier fats like olive oil, avocado, nuts, and seeds,” Mark said.

Emphasise healthy cooking methods

He said: “Opt for baking, grilling, steaming, or sautéing and if you fry foods, use healthier fats like olive oil.”

Stay hydrated

“Drink plenty of water throughout the day to help maintain proper hydration and support overall health,” he explained.

Plan meals and snacks

He said: “Establish a routine for meals and snacks, and try to balance carbohydrates, proteins, and healthy fats.

“Spreading out your carbohydrate intake over the day can help regulate blood sugar levels.”

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