How can older adults manage diabetes with a healthy diet?
• Avoid processed carbs
There’s a wrong belief that diabetic people have to avoid using carbs. Well, it’s not even possible! Everyone needs to receive all nutrients from all food groups, including carbohydrates. As a person suffering from diabetes, you have to avoid processed and refined carbs in sweets and desserts. Such carbs quickly change the glucose amount of blood, which acts as a poison to people with diabetes. The solution is not complicated. Just replace these materials with complex carbs like fruit, vegetables, and legumes that slowly digest.
• Set regular mealtimes
The most repetitive advice to diabetic people is to divide their daily diet into smaller portions but more mealtimes. In other words, instead of three heavy meals, you need to set 4 or 5 meals and eat smaller pieces. Having one meal every 5 hours a day is recommended. By doing this regularly, you can decrease the risk of hypoglycemia.
• Limit the sugar and fat intake as much as possible
The most harmful materials for people with diabetes are fat and sugar. Try to cut out high glycemic foods such as sweets, candies, dessert honey, and fruit juices and use fresh or frozen fruits instead. Fat is another material you must reduce its intake, too. Is it even relevant? You may ask. Yes, it is. As a diabetic person, you’re at higher risk of heart attack and stroke. Using high or processed fats puts you in unbelievable high danger and increases heart issues.
• Consider lots of fiber in your diet.
Fiber is the most beneficial nutrient for people with diabetes. It improves blood glucose levels, makes sugar digesting much slower, and lowers cholesterol levels. Vegetables, fruits, beans, and nuts are high-fiber foods you can add to your diet.