Diabetes, THE BEST FOODS TO EAT IN A TYPE 2 DIABETES: What Should You Eat? Discover the Foods Scientifically.Fight Disease, and Optimize Weight.Prevent and Reverse Diabetes.Recipes Scientifically Prov
Matching the amount of food you eat with the amount of energy you burn through activity and exercise is important. Putting too much fuel in your body can lead to weight gain. Being overweight or obese can make it difficult to manage your diabetes and can increase the risk of heart disease, stroke and cancer.Limit foods high in energy such as take away foods, sweet biscuits, cakes, sugar sweetened drinks and fruit juice, lollies, chocolate and savoury snacks. Some people have a healthy diet but eat too much. Reducing your portion size is one way to decrease the amount of energy you eat. Being active has many benefits. Along with healthy eating, regular physical activity can help you to manage your blood glucose levels, reduce your blood fats (cholesterol and triglycerides) and maintain a healthy weight.FatFats have the highest energy (kilojoule or calorie) content of all foods. Eating too much fat can make you put on weight, which may make it more difficult to manage blood glucose levels. Our bodies need some fat for good health but the type of fat you choose is important.Saturated fatIt is important to limit saturated fat because it raises your LDL (‘bad’) cholesterol levels. Saturated fat is found in animal foods like fatty meat, milk, butter and cheese. Vegetable fats that are saturated include palm oil (found in solid cooking fats, snack foods or convenience foods) and coconut products such as copha, coconut milk or cream.To reduce saturated fat: -Choose reduced or low-fat milk, yoghurt, cheese, ice-cream and custard-Choose lean meat and trim any fat off before cooking-Remove the skin from chicken, duck and other poultry (where possible, before cooking)-Avoid using butter, lard, dripping, cream, sour cream, copha, coconut milk, coconut cream and hard cooking margarines-Limit pastries, cakes, puddings, chocolate and cream biscuits to special occasions-Limit pre-packaged biscuits, savoury packet snacks, cakes, frozen and convenience meals-Limit the use of processed deli meats (devon/polony/fritz/luncheon meat, chicken loaf, salami etc) and sausages-Avoid fried takeaway foods such as chips, fried chicken and battered fish and choose BBQ chicken (without the skin) and grilled fish instead-Avoid pies, sausage rolls and pastries-Rather than creamy sauces or dressings, choose those that are based on tomato, soy or other low fat ingredients-Limit creamy style soups.Polyunsaturated & monounsaturated fatsEating small amounts of polyunsaturated and monounsaturated fats can help ensure you get the essential fatty acids and vitamins your body needs.Polyunsaturated fats include: -Polyunsaturated margarines (check the label for the word ‘polyunsaturated’)-Sunflower, safflower, soybean, corn, cottonseed, grapeseed and sesame oils-The fat found in oily fish such as herring, mackerel, sardine, salmon and tuna.
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