A Healthy Eating Plan For Preventing And Managing Diabetes

Keep yourself away from diabetes now! WHO stated that diabetes is one of the deadliest diseases in the world. You can start preventing diabetes by managing your eating habits. 

Slowly but surely, change your unhealthy eating habits into healthy ones. The information below helps you plan healthy eating habits to prevent diabetes. 

Start to Add More Protein to Your Plate 

One of the effective ways to prevent your blood sugar level increases drastically is by adding more protein to your plate. Protein is about to digest carbohydrates and glucose absorption in your bloodstream slowly. 

Eating more protein will keep your blood sugar stable. Protein also keeps your stomach full longer. You will get a different result when eating more carbohydrates than protein. So, consider choosing meals that are high in protein, such as meat, chicken, eggs, and fish when eating, including when you are eating in the restaurant.

Start to Add More Fiber on Your Plate

Protein is not the only thing you must consider in healthy eating but also fiber. Your body will break fiber down slower than carbohydrates. The slower the body breaks the fiber down, the slower the increase of blood level in the body. 

Like protein, fiber will also keep you full longer. Try to eat more plate protein and fiber and you will feel the difference compared to eating more carbohydrates and sugar. Wheat pasta, fruits, vegetables, beans, and lentils are some ingredients with high fiber levels you can consume to prevent diabetes. 

Apply a Healthy Plate Method 

The next thing you must consider to prevent the risk of diabetes caused by the meals you eat is applying a healthy plate method. First, you must prepare at least a 9-inch plate for your regular eating plan. 

Second, pick non-starchy vegetables and it should be 50% of your eating portion. For instance, you can put some leafy greens, peppers, or carrots on the plate. 

Third, prepare high-fiber carbohydrates on the plate. This ingredient should be 25% content of the plate. Whole grains and legumes are great alternatives to fill your high-fiber carbohydrate meal needs. 

Fourth, fill the rest of the 25% with lean protein, such as lentils, tofu, or fish. You can also put some skinless chicken or turkey if you are a meat lover. 

Voila! You have a healthy meal on your plate now. Try to apply this healthy plate method regularly and feel the benefits within a week. 

Eat Carbohydrates with a Low Glycemic Index 

Just because you want to prevent diabetes doesn’t mean that you must keep all carbohydrates away. Your body still needs carbohydrates yet ensure that you are choosing carbohydrates with a low Glycemic Index. 

The Glycemic Index (GI) shows how quickly specific foods raise your blood sugar levels. The higher the GI level of the food, the faster the spike of the blood sugar level when you eat it. 

That’s why you must pick carbohydrates with a low Glycemic Index. Low GI level meals mean that the score of the GI is 55 or less. 

Don’t worry! There are so many options you can pick to get this criterion, such as sweet potato, spelled bread, fruits, and oat bran. It is okay if you want to eat meals with medium GI. The level of the meals with medium GI is around 56 to 69. Oats, brown rice, and whole wheat pita bread are some ingredients that meet this criterion. 

Create a Calorie Plan Well 

Creating a calorie plan will make your healthy eating target more fun to accomplish. You can create it with a per-day method that consists of breakfast, lunch, snack, and dinner. The idea is to determine everything you want to eat in a day. 

For example, you can start your day with a poached egg and half avocado. Add spelt bread and orange to your plate if you love it. 

Go with chopped spinach, tomatoes, cheese, and salsa for your lunch. For a healthy dinner, serve a cup of lentil penne pasta, lean turkey, and vegetable salads. 

Keep a Healthy Meal Plan 

Cooking yourself is the best way to keep strict with the healthy meal plan you have made. Yet, you must choose the right restaurant when you must eat outside. For instance, it is okay if you want to keep your healthy meal plan while spending time in Bali for a holiday. 

The most important thing is that you know where to go to find healthy food on this island. The good news is that you can go to Shrida Taste of Ubud Restaurant. Our restaurant is ready with various meals and drinks, including for those who eat healthy food. 

We have some signature dishes, such as Bebek Shrida, Satay Lilit, vegetable salads, and many more. You can also request healthy meals and drinks after booking a table in our restaurant.  Interestingly, you can even learn how to cook healthy food with a professional chef from our restaurant by joining our cooking class program. Check any information about Shrida Taste of Ubud Restaurant, menu, special events, and programs on www.shridaubud.com.