9 of the Worst Eating Habits for Diabetes
You are a breakfast skipper:-Waiting too long to eat in the morning might result in hypoglycemia or blood glucose that is too low. Incorporate a small snack into their morning routine, like a Greek yogurt with some berries or a hard-boiled egg and slice of whole grain toast.
Your diet contains too many of the wrong fats:-Stay away from meals that tend to contain high amounts of saturated fat, like those from fast food restaurants.A diet that is high in MUFAs and lower in saturated fats is also associated with improvements in cardiovascular health, lower LDL cholesterol, and reduced triglycerides and blood pressure.
Meat takes up half your plate:-Overindulging in protein could impact your blood glucose levels, especially if that protein at your meal is from red meat, which may have an adverse impact on insulin sensitivity.Increased consumption of red meat has been associated with an increased risk of type 2 diabetes in research. Its also not a bad idea to limit intake of red meats to improve cardiovascular health.
Your meals are not balanced:-Eating too much of one thing (like carbs) and not enough of another (like veggies and lean proteins) could cause blood sugar levels to spike.Pairing a lean protein (like a boneless, skinless chicken breast) with high carbohydrate food (like brown rice) may slow digestion, and help you feel full longer while having a minimal impact on blood glucose levels after the meal.
You forget to eat:-Waiting too long between meals can also result in hypoglycemia for individuals with diabetes, especially if they’re taking particular diabetes medications. If you’re a diabetic or have prediabetes, make sure you have some candies, juice boxes, or milk on hand to raise your blood glucose levels up quickly if they have dipped too low.
Your snacks are made from white flour:-Limit processed products made with white flours and added sugars. Instead, focus on healthy snacks that are high in fiber and made with whole grains, like a string cheese stick and a few whole grain crackers, air-popped popcorn, or rice crackers and peanut butter.
You dont know whether you should eat before exercise:-Blood glucose monitoring before exercise is very important for diabetics because exercise lowers blood glucose.Glucose gels or even sports drinks can also be useful for treating hypoglycemia during a workout session.
You are overeating:-Eating large meals, especially those that contain a lot of carbohydrates, typically result in after-meal blood glucose readings that are elevated. Ideally, diabetics want after-meal blood glucose readings to be less than 180mg/dL.
Your dinner or snack is too close to bedtime:-Eating late at night can wreak havoc on fasting blood glucose levels the next morning. Late-night meals typically cause blood glucose levels to be elevated more than usual the next morning, which can be problematic especially if its above the blood glucose fasting target range (typically 80-130mg/dL per American Diabetes Association guidelines).