With the rise in fast food chains, departmental stores selling processed and junk food and our changing lifestyles, health conditions are deteriorating. High life expectancy in US alone has become history. Our generation and the next will have to work up real good to enjoy their lives because life expectancy is decreasing slowly. Diabetes is the most common disease that is slowly engulfing the US population. As per statistics, till 2011 out of 25.8 million, 8.3% of the US population is diagnosed with diabetes. You do the math!
If you don’t pull up our socks now, it will become too late later on. It is time to do some damage control. Start by checking your health and those of our loved ones. It does not matter, whether you are diagnosed with diabetes or not, keeping a proper check is mandatory. Begin with a proper diet plan. What you will eat and avoid, will help in controlling diabetes and prevent the diagnosis amongst those who are not affected by it.
Diabetic diet plan
Take help of a health expert or your doctor and prepare a proper diet plan. It is all about number game. Introduce food items, along the line of carbohydrates and proteins in the right amount. If you are diagnosed with diabetes, then the first thing to do is, control your weight. Obesity is the major cause of diabetes and other diseases.
Moderation is the call to action
Here is a list of food items that you should introduce in your diet and some that you should immediately through out of your list.
Throw outs –
- White rice
- Pasta and breads made from refined flour
- White potatoes
- Breakfast cereals that have high sugar content
- Instant oatmeal
- Wild or brown rice
- Pasta and bread made from whole wheat
- Sweet potatoes, cauliflower, winter squash and yams instead of potatoes
- Breakfast cereals that are enriched with high fiber content, like granola, raisin bran, muesli etc
- Pastries made of bran, like, bran muffins
- Rolled oats and steel cut oats
Avoid carbonated drinks, caffeine and alcoholic drinks. Instead, opt for fresh fruit and vegetable juices, green tea and definitely water. Add a large amount of fruits, beans and vegetables that do not contain starch, for example, apples, peaches, berries, pears, mangoes, papayas, bananas, cauliflower, yam, sweet potatoes, winter squash etc. Stick to three meals per day and have light snacks after every 3 hour.