Last month you had the chance to read about Diets and Diabetics. Today you’ll learn the best first step for diabetics to control blood sugar levels. Controlled blood glucose readings lead to a lower A1C. Lower readings may also help prevent some of the complications of diabetes. Clean eating is one step toward improved health and a better quality of life.
What’s Clean Eating?
Most everyone is familiar with the term clean eating but may not realize how easy it is to do. Eating whole fruits, vegetables, lean proteins, whole grains, and healthy fats is a forever food plan. It’s sustainable, affordable, and the foods are nutrient-dense and delicious. And the added benefit is a lower and better managed blood glucose level.
Diabetics are wise to limit sugar, high-processed snack foods, and packaged convenience foods. Portion control and food quality are two important components of any diet. Whole, clean food choices are high quality, and some are naturally single portions. Apples, oranges, pears, and stone fruits are obvious single servings.
Tips for Clean Eating
Highly processed foods contain ingredients that aren’t considered natural. Look for whole grains such as steel-cut oats, barley, buckwheat, and hemp. Try foods made with alternative flours from almonds, chickpeas, brown rice, or amaranth.
Steer clear of foods with high-fructose corn syrup, artificial colors, and artificial flavors. If the label lists ingredients you don’t recognize or can’t pronounce, make a better choice.
Prepare and eat more food at home. One-pan or one-dish meals are quick and easy. Using an Instapot, crock-pot, or air fryer saves time and energy. Diabetic cookbooks and online recipes provide endless variety. Start with simple recipes that you and your family enjoy. Home-cooked meals also allow for using foods and spices preferred by you and your family.
Limit foods with added salt, sugar, saturated fats, and trans fats. Food labels are your best friend; learn to read and understand them. Check the number of grams of sugar, added sugar, and carbohydrates in processed foods. It’s especially important to read the ingredients in foods advertised as zero-fat. Those foods often have added sugars to improve the taste of the food.
Buy frozen fruits and vegetables because they’re frozen at their peak. They are minimally processed, high-quality, and more nutritious. Buy flash-frozen fish if you don’t have access to fresh-off-the-boat seafood.
Cooking, pasteurizing, and preserving foods is OK, and eating foods raw is a choice, not a necessity.
Clean eating allows for flexibility and modification, it’s not about deprivation. You’ll be pleased with your results. They may include improved gut health, weight loss, and better diabetes management.
You have one body, it’s in your best interest to feed it for a better quality of life.
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