Diet for diabetics starts with controlled and scheduled meals. Scheduled meals are actually the same as a regular daily meal.
06:00 am – 07:00 am: Breakfast, best to do after a light cardiovascular training like jogging or morning walk.
10:00 am: Midday snack, fruit is suggested.
12:00 am – 13:00 am: Lunch.
15:00 am: Evening snacks (fruits).
18:00 am – 19:00 am: Dinner.
Fruit is a must have snacks to reduce hunger. Diabetic is utterly depended to fruit because vitamin and minerals in fruit could fix cellular damage due to high sugar level.
Juice is prohibited because fiber is important. A whole fruit will expand in three hour in the stomach, which is why it must be consumed three hour before each meal so that the next meal will have fewer portions. Fiber is also important to reduce blood sugar level in the body.
What kind of foods are strictly prohibited?
Diet for diabetic still recommends people to have main meal per day, but be extremely careful about snacks. For the carbohydrate sources in each meal, sorted from the best to the least are whole grain, potato, corn, and rice. The worst carbohydrate source is white grain.
Food made from white grain is strictly prohibited, example of white grain food are noodles, macaroni, white bread, and white pasta. Other foods that should be avoided are high sugar food such as soda and creamy desserts.
Menus for breakfast, lunch, and dinner have to complete daily nutrition value. For example, breakfast with whole grain bread, eggs, and orange juice. It is recommended to remove egg yolk. For lunch and dinner, vegetables in salad should be plenty. Choose only one kind of meat for protein source (chicken, beef, or fish) and add vegetarian protein source such as tempeh or tofu.
As for meat, choose carefully, you should choose meat with minimum fat like chicken breast fillet and headless fish. Vegetarian protein source is recommended because it has a certain enzyme to reduce blood sugar level in our blood.
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