Low Fat Diabetic Food
Is Low Fat Food Suitable for Diabetics
A lot of people think that it is hard to stick to the regimen entailed in a diabetic’s diet, but this is not the case at all. In fact, the diet that is recommended for diabetics should very well be everyone’s diet, you know. When you choose to take in healthy food items you and you engage in physical activities for fitness, then you can better manage your sugar levels as well as your weight. There really is no need to develop a separate diet plan for a diabetic member in the family for it would be so much better to just prepare a well-balanced diet for the whole family.
So, how should you develop this diet plan then? There are several keys to remember when you want to have a diet that can manage your condition of diabetes. First, you need to spread your meals as regularly and as evenly as possible throughout the whole day. This might be a little hard to do, but it will be worth your effort. Second, you should lower your fat intake, especially saturated fat. Thirdly, you should also stick to carbohydrates that contain high fiber. For instance, do not go for regular bread anymore. You should go for whole grain bread instead. Cereals, lentils, beans, fruits, and vegetables should also be included in your diet.
To understand better the importance of eliminating fat from your diet, you have to know certain facts about fat. Of all food types, fat actually has the highest content for energy, in either calorie or kilojoules. This should be good, right? It actually is good, and even healthy, to take in fat. However, you have to keep this moderate because too much fat in your system also means more difficulty in managing blood sugar levels. But there are also certain fats that your body needs since they can reduce the risk of heart disease. Thus, the key lies in the type of fat that you take in.
Saturated fat. This is the type of fat that you should avoid. Consuming too much saturated fat would only raise LDL cholesterol levels. This is actually your bad cholesterol, so you should avoid food items that come with high saturated fat levels. This type of fat is in a lot of animal foods, fatty meat, butter, cheese, and even milk. Vegetable fat that is considered saturated fat comes in the form of palm oil, which is in snack foods and solid cooking fats, and in coconut products, like coconut milk, coconut cream, and copha.
Polyunsaturated and Monounsaturated fat. The consumption of these types of fat can be healthy for you. However, there is still a need for balance when it comes to the consumption of these fats. Polyunsaturated fats can be found in sunflower, soybean corn, safflower, sesame oil, grape seed, cottonseed and polyunsaturated margarine. The fat that you can find in oil fish, like mackerel, herring, salmon, sardines, and tuna also contains this type of fat. Monounsaturated fats, on the other hand, can be found in canola, olive, canola olive oil, avocado, nuts, seeds, nut spreads, and peanut oil.
Here then are some methods for you to enjoy these healthy fats. You can stir fry vegetables and meat in canola oil with a bit of chili or garlic. You can also use olive oil and vinegar or lemon juice in dressing your salad or your steamed vegetables. Sesame seeds can then be sprinkled on the steamed veggies. As for snacks, you can spread canola margarine on linseed bread. Or, you can go for unsalted nuts. More importantly, you should avoid food items that are battered, crumbed, and deep-fried.