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It is getting harder and harder to step up on the scale without discomfort. More and more people have problems with excessive weight. They keep trying to find solutions to lose and control their weight, but this can turn out to be a difficult task. Especially if you suffer from diabetes, the plague of modernity. It is crucially important to keep the pounds under control if you are diabetic. Keep reding to find out how you can fight excessive weight with a few guidelines we strongly suggest.
What are the best foods for you?
Your focus should most certainly be protein-rich foods, carbohydrates with a high amount of fiber, fruits, and vegetables. Then, you can go for low-fat dairy products and vegetable-based fats. Here we include olive oil, canola oil, avocado, and nuts. Of course, we advise exercising caution when eating carbs. Talk to your doctor or your nutrition for additional advice on how to program your carb intake. Recommended dosage should be somewhere around 45 grams per meal for women and around 60 for men. Try to source the carbs from fruits and vegies mostly.
Many institutes and organizations, including the ADA (American Diabetes Association), compile a list of foods they recommend for diabetics aiming to lose weight. For example, when it comes to protein, you should aim for beans, nuts, poultry, and eggs. Among fruits and vegies, berries and sweet potatoes come first. Also, you can aim the nonstarchy vegetables like asparagus, broccoli, kale, and okra. Dairy products, of course, have to be low or nonfat. Finally, when grains are concerned, choose brown rice and whole-wheat pasta.
What foods to avoid?
Limitations, unfortunately, are abundant when diabetes is in question. This is because these nutritional items will cause fluctuations in blood sugar levels or contain fats which are not beneficial.
For example, these foods include processed grain, most commonly white rice and pasta. Then, make sure to avoid fruits with added sweeteners, for example, jam, canned fruits, and so on. Throw ou full-fat dairy from your list, just like any foods with refined flour. Forget about fried foods, too.
The Mediterranean diet
IT is quite easy to guess what this diet includes and why do we call it the way we do. People who live around the Mediterranean sea eat a lot of good stuff: olive oil, fish, healthy herbs and red wine (from time to time). Oleic acid is one of the most beneficial ingredients, and it is commonly found in olive oil. This diet works very well to lower glucose levels and reduce body weight.
The paleo diet
This diet system is based on the belief that our ancestors ate much healthier food than we do because modern agriculture is detrimental to food quality. So, eat what you can hunt or gather. This includes meats like poultry and fish, and plant-based foods like fruits, seeds, nuts. Also, throw in healthy fats like olive, coconut or flaxseed oil.
Even if it sounds difficult, it is opposite. The only thing you need to do for your body and to keep it healthy is to improve your nutrition. This certainly doesn’t mean you need to eat more; it means you need to eat particular food with a large number of vitamins and nutritive values. There is a big difference between useful and dangerous calories.
What do we mean by useful calories?
First of all, you need to know that not all caloric food is unhealthy. According to scientific research there is food that consists of lot calories, but those calories cannot harm you. Take peanuts for example. It contains fat and it you shouldn’t eat a lot of it, but even if you do it won’t harm your body, unless it is way too salty. Avocado, for example, is high protein food and it is healthier than any meet. On the other hand, we have fruits; any fruit is a lot healthier than chocolate. We have sugar in fruits like we have sugar in chocolate; we have fat in peanuts as we have it in any pastry.
So what’s the catch?
Here we come to our next topic: Bad calories
First of all, you need to know that there is a difference between sugar in chocolate and sugar in fruit. Your worst enemy is refined sugar, and this is the ingredient you need to avoid, as much as possible. Before we came up with the idea to create this delicious ingredient we hadn’t have cancer at all. Unfortunately, a lot of sweets that we eat today have it, and also these type of food have emulator definitely our enemy number one. If you pay attention to ingredients of any industrial product, you will see that almost every single one of them have this ingredient on the list. This ingredient is necessary when it comes to industrial products, which is bad because it is also on the list of ingredients that cause cancer.
Exception when it comes to natural products
It is not scientifically proved, but there are some assumptions that beef is on that list. Famous German doctor Zurhausen spent his entire life researching this thesis. He claims that countries, where beef consumption is small or even forbidden, have the lower rate of cancer patients. He also was the founder of the theory that milk is no good for human after a nursing period. He claims that only human mild is good for human not animals one. This is the main reason why every cancer patient is strictly forbidden to eat mild during the treatment and even after.