Contents:
- Medical Video: Preventing Pre-Diabetes
- So, what are the low carbohydrate diet foods that are safe for consumption?
- List of low carbohydrate diet foods that can be consumed by diabetics
- Which should be avoided when undergoing a low carbohydrate diet program for diabetics
- Common mistakes are made when doing a low carbohydrate diet
Medical Video: Preventing Pre-Diabetes
As a person with diabetes, changes in lifestyle are absolutely necessary. Being more physically active to pay attention to the nutritional intake that enters the body becomes a routine that must be maintained and developed. Talking about dietary changes, diabetics must be more careful to determine what will enter their body. Because, if not, instead of being healthy instead, various kinds of complications arise due to uncontrolled blood sugar.
For people with diabetes, reducing sugar is one of their efforts to maintain blood sugar levels in the body. Reducing sugar in question can be either reducing the form of sugar or reducing sugar-producing foods, such as carbohydrates.
Carbohydrate diets are often adopted by many people as their diet. Not only for diabetics, but also for those who want to start a healthy life. Carbohydrates are known to be the largest producer of glucose sourced from food. That is why, reducing carbohydrates will automatically help the body in reducing the intake of blood sugar that enters.
Carbohydrate diets can be done in various ways. Low carbohydrate diet foods can be adjusted by each person. There are no standard rules on how to do it. Everything depends on the person's comfort level in living it. There are those that only reduce the amount of carbohydrates, there are also those who calculate the gram to exactly match their needs. In essence, the concept of a low-carb diet is to limit carbohydrate intake into the body.
So, what are the low carbohydrate diet foods that are safe for consumption?
List of low carbohydrate diet foods that can be consumed by diabetics
Reducing carbohydrates in a low-carbohydrate diet makes you have to look for a substitute so that your nutritional needs are still met. Substitutes for carbohydrates that can be consumed by people with diabetes can be protein. This is certainly safer in keeping your blood sugar levels from soaring. You can get a source of carbohydrate protein substitutes from the following foods:
- Animal protein: eggs, meat, poultry, fish, and seafood
- Dairy products: cheese, eggs, butter, cream and yogurt (choose a low-fat one)
- Vegetables: spinach, broccoli, cauliflower, carrots and other vegetables except those containing flour
- Fruits: apples, oranges, avocados, pears, blueberries, and strawberries
- Fats and oils: olive oil, coconut oil, fish oil
- Grains: brown rice, quinoa, barley, rye
Which should be avoided when undergoing a low carbohydrate diet program for diabetics
Foods derived from grains that undergo processing often have an impact on increasing blood sugar levels. Foods that you should avoid so that your low carbohydrate diet runs smoothly, including:
- Food: white bread, white rice, instant oatmeal, pasta, cereals, crackers, tubers (such as remedies, sweet potatoes, and taro)
- Beverages: juice (except pure green juice), soft drinks, beer, sweet ice tea, ice cream, milk, coffee with added sugar and milk
Common mistakes are made when doing a low carbohydrate diet
Eating too little carbohydrate
Having a low carbohydrate diet does not mean reducing or even eliminating carbohydrate intake into the body. Carbohydrates are still needed by the body. Between one person and another person has a different need for carbohydrates. That is why the amount of carbohydrates you consume cannot be compared with other people. Listen to your body about the carbohydrate needs that are right for you. Don't forget to keep monitoring your blood sugar levels regularly.
Too little quality carbohydrates
If you consume carbohydrates only from non-nutritious sources such as soft drinks, you should add berries, brown rice, or beans as quality carbohydrates in your diet.
Lack of fiber
A healthy diet will also affect healthy digestion. A low carbohydrate diet that sometimes focuses on adding protein makes those who live it forget that fiber is one of the most important components of a healthy diet. Don't forget to consume fiber from the list of foods listed above.
Do not make adjustments to the insulin dose
If you are on diabetes treatment, both with insulin and oral medication, you may need to adjust the dosage associated with the low carbohydrate diet you are taking. Consult your doctor regarding your insulin needs and your low carbohydrate diet plan for more appropriate doses. You should also plan this diet together with your doctor.
Eating too little fat
Hearing the word fat, most people already associate it as a bad thing. Even though there are good fats that are also needed by the body. Keep consuming good fat as a substitute for calorie intake that enters the body. Good fat can be found in avocados, olive oil, and virgin coconut oil.
Too many artificial sweeteners
Adding too many artificial sweeteners will make it difficult for you to adjust to non-sweet tastes. It can also adversely affect your intestines. Focus on natural artificial sweeteners like stevia.
