Diabetes Meal Plans And A Healthy Diet


This article will tell you what kinds of food to choose for diabetes.

Protein

Protein is found in both animal and plant foods. The body uses protein to help build tissues and muscles, and to help transport oxygen to cells through the bloodstream. Some protein foods, like meats, poultry, eggs, milk, and cheese, are high in protein, but they can also be high in saturated fat and cholesterol. Research has shown that high saturated fat and cholesterol levels can cause heart attack or stroke.

Today, there are many protein choices that are lower in fat and cholesterol. Lean meats and low-fat milk, yogurt, and cheese are good choices. Most fish and shellfish are lower in saturated fat and cholesterol than meat, and also high in protein. Plants like legumes (beans, peas, and lentils), soybeans, nuts, and seeds are low in fat and calories, have no cholesterol, and are also a source of high protein to our body.

Sodium

Many foods contain salt or sodium. The body does need a small amount of sodium to protect cells from drying out, and for different electrical reactions that happen in the body; however, the amount needed is so small – and salt is in so many foods – that it is almost impossible to not get enough.

In fact, most people get too much sodium. It is helpful for everyone to watch the amount of sodium they eat because sodium can contribute to high blood pressure. High blood pressure can increase your risk of heart attack and stroke. For a person with diabetes, it is even more important to control because diabetes can make you even more sensitive to sodium’s effects.

Many foods that don’t taste salty still contain a lot of sodium. Cheeses, salad dressings, cold cuts, canned soups, tomato sauces, and many other foods all contain sodium. Even if you never add salt to your food, you still may get more than the recommended amount of sodium.

Table salt, the type of salt in your salt shaker, is actually sodium chloride, which is about 40% sodium. So, one teaspoon of table salt contains about two grams of sodium. On food labels, manufacturers list the actual sodium content, not the amount of table salt.

Saturated Fat And Cholesterol

The two main kinds of fats in food are saturated fat and unsaturated fat. Saturated fat is found in animal foods like meat and dairy products. Saturated fats cause your body to make cholesterol and raise your cholesterol level more than anything else you eat. Trans fats are a type of saturated fat that is especially harmful.

Most plant foods (fruits, vegetables, grains, and legumes) are low in fat. The fat they do contain is unsaturated. There are two main types of unsaturated fats: polyunsaturated and monounsaturated. Both can actually help lower your cholesterol level; however, even unsaturated fats should be used sparingly because fat is high in calories. Most people need only about 30% of their daily calories from all kinds of fat.

Author Bio
As a freelance writer, Dawn Kaishon writes for health and fitness blogs. She has been on doing a juice diet with diet supplemnts for 1 year now and has lost 30 lbs. You can see Kaishon’s fat burners list here. Dawn is an active contributor on Weight Loss HQ forums.

Image Credit: 1, 2, 3.

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