It can be bad to be diabetics and at the same time, gaining weight. But you’ve to be positive against all because it can be well-managed if you adhere to these weight loss tips while being diabetics.
You’ve to adopt new ways of doing things, especially, your eating and drinking habits which is one of the major cause.
You can’t continue your old ways and keep thinking you’ll get a different result. A change and better lifestyle are what you’ve to adopt and this involves healthy eating and exercise.
These are some helpful tips not only for diabetics’ patients but for those who need to lose weight as well.
1. Be fruity
Incorporate fresh fruits into your daily consumption. Fruits are essential because they are rich in minerals, vitamins, and fiber. They constitute a small amount of carbohydrate especially the small size and with a low glycemic index with the help of its fiber content.
So, half cup of fruit drink can indulge and remember, portion size, play an important role. Examples of such fruits are apple, pears, the berries (black and straw), peaches, cherries, oranges, avocado, grape, watermelon, papaya, tangerines, kiwi, and apricots.
2. Eat vegetables daily
When you eat lots of fresh green vegetables especially the non-starchy type every day, and you’ll be at par in controlling your diabetics.
Vegetables can also be made into juice as they contain low carbohydrates and glycemic index. Examples of vegetables are broccoli, carrots, ugwu, cabbage, asparagus, green beans, ewedu, beets, cucumber, eggplant, brussels sprout, celery, okra, mushroom, tomato, radish, spinach, and lettuce.
3. Eat less of oil
Fat is important and good for the body. It helps with energy, healthy skin and regulates body processes. Fat is ideal for consumption but in a process where it gets too high, it can lead to health complication, in other words, it has to be less or moderate.
It’s advisable you stick to good healthy fats and keep its consumption moderate.
A combination of saturated fat and Trans fat gives room for low-density lipoprotein (LDL) which is a bad fat while trans-fat further reduces the high-density lipoprotein which is the good fat.
Monounsaturated and polyunsaturated fats have been discovered to be healthy and good for diabetics and weight loss.
Monounsaturated fats are derived from plant and they include olive oil, coconut oil, canola oil, palm oil, high-oleic safflower while polyunsaturated oil is gotten from fish such as mackerel, salmon, tuna which are rich in omega-3 fatty acids and likewise plant such as soybean and flax seeds.
Though pure vegetable oil cannot be determined or made due to many processes it might have to go through and have been intentionally altered but it’s smart you always check it nutrition label for no preservatives or additives.
Which type of cooking oil contains good fat and alright for diabetics?
Cooking oil with the great amount of monounsaturated and polyunsaturated fats are healthy and alright for diabetics. Nevertheless, no oil is free from saturated fat, that’s why olive oil, canola oil, coconut and palm oil are ideally alright for cooking.
4. Always add fish to your meal.
Fish is rich in omega-3s and protein which is a source of good healthy fat, minerals, and vitamins. They are low in saturated and Tran’s fat, making it a healthy meal for both diabetics and weight loss.
Avoid frying but boiling it is highly better or making it into fish pepper soup will be a lovely way to make it’s tasty.
An example of fish for diabetic and weight loss are tilapia, tuna, cod, salmon, herring, mackerel, and sardines.
5. Be eating lots of beans
Beans are very rich in protein, iron, magnesium, potassium, calcium and vitamin A. A cup of beans will give you 15 grams of protein and 1 gram of good fat but half cup will make good servings.
It also contains lots of fiber, about 15 grams which help with the prevention of any heart diseases. In addition, this fiber content helps with breaking down of carbohydrates slowly into glucose which makes insulin respond well with its distribution in the bloodstream rather than fast breakdown which can make insulin shut down due to workload.
An example of beans you can indulge is green beans, lima beans, kidney beans, pinto beans, chickpeas, dried beans, and soybeans.
6. Always exercise
When you keep your body active, you will be building muscles and this involves consuming more glucose, thereby stabilizing your blood sugar by keeping it at a normal level. Exercise helps with fat loss, whereby, muscles build-up helps with body metabolism thereby burning fat and keeps you fit.
7. Maintain medical checkup and routine
In conclusion, make sure you always go for your regular health checkup and blood test at the hospital.
This is very important.
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