Nice and Fast Tips for People with Diabetes

Diabetes is a medical condition in which the body does not produce enough insulin or the body’s cells cannot use insulin correctly. This leads to high blood sugar levels and other symptoms, such as increased thirst, hunger, weight loss, and frequent urination.

Initially, it was stated that diabetes was hereditary, however, recent studies have shown that even healthy people can be at risk of developing diabetes by consuming too much sugar in their diet over time. In addition to this, age, and obesity can also increase one’s chances of developing diabetes.

Diabetes is the fastest-growing disease in the world, and it is estimated that there are currently 422 million people worldwide with diabetes.

Whether you have type 1 or type 2 diabetes, it is important to make healthy food choices.

In this article, we will give you 8 nice and fast cooking tips.

8 nice and fast cooking tips for people with diabetes

You can use these tips if you have either just been diagnosed or have been living with diabetes for some time.

Tip 1 - Limit your sugar intake

Sugar can be found in many packaged food items; therefore, it is important to read labels before purchasing. We know some foods need sweeteners, but you can always try low or zero-calorie sweeteners or alternatives such as honey or agave syrup to help you cut back. Cutting out these added sugars can help you control your blood glucose levels and help keep your weight down. In special cases where your diabetic treatment requires sugary drinks to treat them, make sure you take natural sugar alternatives.

Tip 2 - Prepare your meals in advance

Prepare a list of all the foods you can have in your diet and cook them beforehand on Sundays to avoid temptation during the week. Creating a meal plan every week or every month will help you avoid making spontaneous decisions about what to eat at each mealtime, and it will also help you save money on grocery shopping bills.

Tip 3 - Keep track of your carbs

The end-product of carbohydrates is glucose, also known as sugar. When preparing your meal, choose foods that contain healthier sources of carbohydrates like whole grains. You should consider whole grains like brown rice, buckwheat, and whole oats over white rice or bread products.

To make sure you do not go over your limit on carbohydrates, keep track of your carb intake with a food journal, mobile app, or exercise daily.

Tip 4 - Reduce your salt intake

Make sure to cut down on the amount of salt you add to your food like a maximum of one teaspoonful a day. This is important because salt can cause your blood sugar levels to spike and then drop drastically, which could be very dangerous for diabetics.

It is advisable to cook from scratch as this will help you keep an eye on how much salt you are eating. You can use salt alternatives like lemon, lime juice, or cinnamon to spice up your dishes. These alternatives have sweet tastes and will help you control hunger without increasing blood sugar levels.

Also, remember to check pre-packaged food labels and choose those with less salt. Do not forget to get creative and try different types of herbs and spices to add that extra flavor to your food.

Tip 5 - Avoid processed foods

Whenever possible and practical avoid processed produce. Choose fresh vegetables and fruits over canned varieties. Buy fresh produce in season for the best value and quality. Fresh vegetables are high in vitamins and minerals, and they also have a low glycemic index, which makes them perfect for diabetics.

Tip 6 - Cook with healthy fats in place of solid/saturated fats

Some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems therefore is it advisable to use healthy fats when cooking.

Healthy fats, such as polyunsaturated and mono fats, may help protect your heart from disease. For example, choose almonds, pecans, cashews, and peanut butter; cold-water fish that are high in omega-3 fatty acids such as mackerel, salmon, and tuna; and olive, rapeseed, coconut, and sunflower oils.

Tip 7 - Eat food with a balanced diet

While selecting the right food, make sure your diet contains healthy carbohydrates, protein, fat, vitamins, minerals, and fiber from grains as well as other sources of carbohydrates like beans or legumes in one meal. Also make sure you “measure your plate” this means that you should practice strict portion control. You can do this by buying small size plates.

Tip 8 - Drink little or no alcohol

Alcohol is high in calories, so if you do drink and you are trying to lose weight, think about cutting back. Try to drink a maximum of 2 bottles a week if you are a male or 1 bottle if you are a female. But spread it out to avoid excess drinking and go several days a week without alcohol. Make sure you do not drink on an empty stomach and check your blood sugar level regularly.

Other smart cooking tips include:

1.   1. Use healthy kitchen appliances like air fryer, juice extractor, and halogen oven. Visit our article on “Small appliances that motivates healthy eating” for more information.

2.     2. Trim all the fat off the meat before cooking. While for chicken and turkey, take the skin before cooking.