Diabetes – Diet and Food Tips

EATING TO PREVENT AND CONTROL DIABETES

If you have been diagnosed with type 2 Diabetes then it is likely that you will have to control the disease with your diet.  Eating the right foods and portion of food is a key step in controlling diabetes.  The key to a diabetes diet is eating in moderation, sticking to regular mealtimes and eating a variety of fruits, vegetables and whole grains.

Diabetes is on the rise, but it is manageable and preventable with a few simple lifestyle changes by eating a healthy diet, keep your weight in check and getting at least some moderate exercise.

Added to eating healthily it is also really important to incorporate at least some sort of exercise as part of a healthy lifestyle and this is even more important if you are suffering from Diabetes.  This doesn’t mean training to run a marathon it could mean a good walk every day, playing tennis or gardening – some sort of activity that keeps you active and your body moving.

You do not need to eat special foods, but instead simply emphasize vegetables, fruits, and whole grains. A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone!

In addition to fruits, vegetables and whole grains you should also include dried beans, fish and lean meats.  Non-fat diary such as skimmed milk and no-fat yoghurts and cheese are ideal and try to avoid fizzy drinks.  It is important to cut back on high calorie snacks and desserts like chips, cookies, cakes and full fat ice cream and when cooking try to use liquid oils and the best would be olive oil.

There is actually a top 10 list of super foods that everyone should be eating in order to superpower your diet regardless of whether you have diabetes and all you need to do is to mesh these super-foods into your everyday diet.  The main super-foods generally have a low glycemic index (GI) and are key in providing key nutrients

▪    Calcium

▪    Potassium

▪    Fiber

▪    Magnesium

▪    Vitamins A (as carotenoids), C, and E.

Although there are supplements available on the market it is always better to think about getting your nutrients from foods. Below is our suggested list of super-foods to include in your diet.

Beans – either kidney, pinto, navy or black beans, you can’t find better nutrition than that provided by beans. and are also good sources of magnesium, and potassium.

Dark Green Leafy Vegetables – Spinach, collards, kale – these powerhouse foods are so low in calories and carbohydrates, you can’t eat too much.

Citrus Fruit – Grapefruit, oranges, lemons and limes. Pick your favorites and get part of your daily dose of soluble fiber and vitamin C.

Sweet Potatoes – A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.

Berries – whether blueberries, strawberries or another variety they are all packed with antioxidants, vitamins and fiber.

Tomatoes – pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, iron, vitamin E.

Fish High in Omega-3 Fatty Acids – Salmon has got to be the number one choice – a fresh piece of salmon is rich in Omega-3 fatty acids.

Whole Grains – rich in nutrients; magnesium, chromium, omega 3 fatty acids and folate.

Pearled barley and oatmeal are a source of fiber and potassium.

Nuts – An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber.

Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.

Fat-free Milk and Yogurt – In addition to calcium, many fortified dairy products are a good source of vitamin D.

Of course, the above is a guide and can be effectively integrated into your more familiar foods.  If you can integrate all foods then you will probably be eating a very healthy, well balanced diet that will keep you healthy.

For more information have a chat with your Pharmacist at your local Health First Pharmacy located in the following locations listed below.

Added to eating healthily it is also really important to incorporate at least some sort of exercise as part of a healthy lifestyle and this is even more important if you are suffering from Diabetes.  This doesn’t mean training to run a marathon it could mean a good walk every day, playing tennis or gardening – some sort of activity that keeps you active and your body moving.

UAE

Tel

Dubai

Health First Elite Pharmacy

04 4377533

Health First Ghaleelah Pharmacy

04 2693618

Health First Shama Pharmacy

04 4474800

Al Fanar Pharmacy

04 3486120

Health First Scientific Pharmacy

04 3999020

Dehan Pharmacy

04 2287027

Health First Al Ghazal Pharmacy

04 3450888

Sharjah

Mafraq Pharmacy

06 5725313

Masafi Pharmacy

06 5721805

Sands Pharmacy

06 5336128

Ras Al Khaimah

Health First International Pharmacy

07 2282255

Health First Al Manar Pharmacy

07 2274848

                                                                   

Abu Dhabi 

Judy Pharmacy

02 6668798

Health First Royal Pharmacy

02 6666427

Health First Elite Pharmacy

02 4494209

Al Sadiq Pharmacy

02 5530036

Al Wathba Pharmacy

02 5831368

New Al Wathba Pharmacy

02 5822829

Fujeirah

Health First Fujeirah Pharmacy

09 2229295

Siji Pharmacy

09 2231540

Safad Pharmacy

09 2447064

Dibba Pharmacy (in Dibba)

09 2444376

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About planetlifestyle

Planet Lifestyle is the blog for Planet Pharmacy. Planet Lifestyle aims to give the latest and most up to date news on topics from nutrition to skin care to make-up and pharmacist tips and advice.
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