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Learn how to prevent hyperglycemia naturally through a healthy diet. Discover the best foods to lower blood sugar, tips for meal planning, and dietary habits to manage high blood sugar levels effectively.
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0:00
so looking at the low gi foods these are
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foods that have slow penetrating sugars
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and that is what you want for diabetic
0:06
patients okay
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hello and welcome back to my channel if
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you're new here this is a nutrition and
0:12
lifestyle channel on this channel we'll
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talk about tips and tricks that can help
0:16
us maintain a healthy lifestyle so
0:18
please consider subscribing and turning
0:20
on your notification bell so that you
0:21
don't miss out on the videos that i post
0:24
so on today's video we're going to talk
0:26
about healthy eating for diabetic
0:28
patients and like i've already discussed
0:31
the diabetic plate method of the
0:32
previous video that i did
0:35
if you haven't watched that video you
0:36
can go ahead and watch that video after
0:38
you've watched this one in that video we
0:40
talked about the diabetes plate method
0:42
how to do portion control using the
0:44
diabetic plate method it was quite easy
0:47
and simple but now what are these foods
0:51
you're going to choose what are these
0:52
foods you're going to use in that plate
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you know what foods should you eat when
0:56
you're diabetic patient that is what we
0:58
are discussing in this video today so in
1:00
discussing healthy eating for diabetic
1:01
patients we are going to talk about the
1:03
seven food groups that is the
1:04
carbohydrates the proteins the fat
1:07
vitamins minerals
1:09
uh fiber and water okay talking about
1:12
these seven groups you're going to
1:13
discuss which food should you prefer as
1:15
a diabetic patients and which food
1:16
should you leave me when your diabetes
1:19
not a single food
1:20
will give you all the nutrients that you
1:22
need okay you can't just have one
1:24
particular type of food every day and
1:27
expect to get all these nutrients that
1:28
your body really requires that is why we
1:30
are talking about the seven food groups
1:33
and going straight into it let us talk
1:35
about carbohydrates okay
1:38
so carbohydrate is a food group that is
1:39
responsible for energy you cannot
1:42
neglect this food group carbohydrates
1:45
are responsible for providing energy for
1:48
your body functions from you for your
1:50
everyday body functions so this is a
1:53
food group that you cannot neglect
1:55
okay i've had some people saying they
1:58
have been told not to eat carbohydrates
2:00
because they're diabetic but no the
2:02
answer here is no you have to eat those
2:04
carbohydrates but when you're talking
2:06
about carbohydrates it's quality over
2:09
quantity quality over quantity is our
2:12
bias okay because eating too much of
2:14
carbohydrates can easily lead into
2:16
weight gain and we do not want weight
2:18
gain when it comes to diabetes because
2:20
it makes it very hard for you to
2:23
maintain a normal blood sugar level so
2:26
carbohydrates we are going for a low gi
2:29
carbohydrates on the video that i did on
2:32
diabetic plate method i explained what a
2:35
low gi foods are and the glycemic index
2:37
is just how quickly uh your body absorbs
2:40
the glucose from the foods okay so
2:42
looking at the low gi foods these are
2:45
foods that have slow penetrating sugars
2:47
and that is what you want for diabetic
2:49
patients okay we are going for low gi
2:51
carbohydrates which include the whole
2:53
grains the cereals this is what you want
2:55
to prefer as adiabatic patients so
2:57
according to the plate method that i did
2:59
i did mention that carbohydrates occupy
3:02
a quarter of your plate a quarter of
3:03
your plate should contain low gi
3:05
carbohydrates you know quality over
3:08
quantity okay quality over quantities
3:10
are biased so choosing carbohydrates to
3:13
have a low gi also it's important for
3:15
weight loss you're able to lose your
3:17
weight and when you lose weight you're
3:19
able to manage not only your blood sugar
3:21
levels but also your blood pressures and
3:24
also you limit your risk to other
3:25
cardiovascular diseases like heart
3:27
problem heart attack
3:28
etc okay
3:30
moving on to the next fruit group is the
3:32
proteins and what do why do you really
3:35
have to eat proteins okay
3:38
for building and repair of body tissues
3:40
the organs it is very important for you
3:43
to have proteins in every meal that you
3:46
take
3:47
but then again what protein should you
3:49
really eat proteins we do have the
3:51
plant-based proteins and we have the
3:53
animal-based protein so as adiabatic
3:55
patients you want to lean more on the
3:58
plant-based proteins for reasons like
4:01
plant-based proteins contain
4:03
healthy fats healthy fiber
4:05
and that is what we want adiabatic
4:07
patient to consume eating so much of
4:09
these animals source proteins they
4:11
contain too much fat too much saturated
4:13
fat and that is what we don't want of
4:14
the diabetic patient so like we
4:16
mentioned on the diabetic plate method
4:18
video
4:19
proteins again occupy a quarter of your
4:22
plate that is what you should have for
4:24
every meal that you have every day we
4:26
want you to consider more of plant sauce
4:29
proteins like the lentils the grain
4:31
grams the beans the nuts that is what we
4:34
want you to go to eat more besides they
4:36
also have fiber and fiber is important
4:39
for what
4:40
if you know the reason why fiber is
4:41
important for diabetic patients put your
4:43
answer in the comment section below i
4:45
want to know
4:46
what which person is really keen on my
4:48
videos because i've mentioned the
4:50
benefits of fiber so many times you know
4:53
and of course i'll tell you the reason
4:54
why fiber is important at the end of the
4:56
video if you've forgotten you can still
4:57
watch the video till the end and you'll
4:59
get the answers so a good way to enjoy
5:02
protein as a diabetic patient is to eat
5:05
more plant-based protein that i have
5:06
already mentioned but if you to eat the
5:08
animal best protein animal sauce protein
5:10
then you have to skin off the
5:12
skin from your chicken
5:14
you have to limit the use of over
5:16
processed
5:17
meats like the sauce against the pecans
5:20
because they have added fats they have
5:22
added sodium that is not what you want
5:23
as a diabetic patient
5:25
so moving on to the next food group is
5:27
fats so fats provide the most calories
5:30
as compared to proteins and the
5:31
carbohydrates and therefore this is
5:33
where you really need to limit foods
5:34
that are too fatty or too using too much
5:37
fast food for for cooking
5:39
also eating too much fat in food
5:42
can lead to weight gain making
5:43
management of diabetes extremely
5:45
difficult that is why as an additive
5:48
patient we want to limit the amount of
5:49
fat that we are using and also
5:52
fats are important in the body because
5:55
for supplying energy for the cells also
5:57
putting a protective layer
5:59
on our organs but too much of everything
6:02
is poisonous okay you really need to
6:05
moderate on your fat intake and prefer
6:07
mostly unsaturated fats that is what you
6:10
recommend for the adiabatic patient so
6:12
they have here is to trim any visible
6:15
fat from the foods that you're cooking
6:16
from the meats from pork you need to
6:18
retrieve of any visible fat that you can
6:21
see
6:22
okay another hack is to use very little
6:24
fat while cooking that is something that
6:27
is going to help you to reduce the
6:29
amount of fat also most junk foods may
6:31
contain so much added fat so much added
6:34
sugar added sodium so you also need to
6:36
to limit on junk foods as soon as
6:39
possible because that will help you also
6:41
reduce the amount of fat
6:43
sodium in your body and therefore make
6:44
management of diabetes very easy so to
6:48
the next food group is
6:51
the vitamins okay vitamins are important
6:54
for boosting the immunity boosting your
6:56
immune system so you already have
6:58
diabetes you already have diabetes you
7:00
are already on medications for diabetes
7:02
so
7:03
you want your immunity to be very strong
7:05
to help you fight other diseases because
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when you're diabetic you're predisposed
7:10
to other medical conditions so you want
7:12
your immunity to be really up there a
7:14
hundred percent so eating this food
7:17
eating these vitamins is important and
7:19
where do we source vitamins from from
7:21
the fruits and the vegetables you know
7:24
some people always tell me
7:26
you know i was told not to eat bananas
7:28
or mangoes or pineapples all these
7:30
fruits have too much sugar but what
7:31
you're missing out is that fruits is a
7:33
very good source of vitamins you know
7:35
vitamin c vitamin a these vitamins are
7:37
important in your body so you do not
7:39
need to cut off fruits completely what
7:42
you need to know is to understand
7:44
portion size like a medium sized uh
7:47
apple
7:48
you need to splash it into half a
7:50
medium-sized banana you have to splash
7:52
it into half okay you can still enjoy
7:54
your fruits but you watch all the
7:56
portions okay
7:58
on the vegetable side according to the
8:01
diabetic plate method we say vegetables
8:03
should occupy half of your plate you
8:05
know the half plate rule more vegetables
8:09
the more healthy you become okay
8:11
and also the cooking model of these
8:13
vegetables in total don't then again put
8:15
too much fat in your vegetables you know
8:16
you're not helping yourself you need to
8:18
also to portion the cooking method and
8:21
use variety of these vegetables there's
8:23
so many vegetables you can choose from
8:25
variety
8:26
the the variety is the the way to go
8:29
choose more variety and maintain the
8:31
half plate room for diabetes you'll be
8:33
okay but for the fruits you really need
8:35
wash out all their portions
8:37
okay like i've already explained to you
8:39
before and besides vegetables also
8:42
contain too much fiber which is
8:43
important in management of blood sugar
8:45
levels so moving on to the next group is
8:48
the minerals so mineral is also
8:50
important for diabetic patients iodine
8:52
magnesium
8:54
and important iron all these minerals
8:56
are important for diabetes and eating
8:59
foods from the different food groups
9:01
including variety will ensure that you
9:03
have enough minerals in your body so you
9:05
don't really need to worry about mineral
9:08
deficiency if you're eating these foods
9:10
from all these food groups so minerals
9:12
are important in
9:13
also important for management of
9:15
diabetes the next food group is the
9:18
fiber like i've mentioned before we get
9:20
fiber from the fruits and vegetables
9:22
from the whole grains you know
9:23
carbohydrates will give you fiber fruits
9:26
and vegetables will give you fiber
9:27
proteins will give you fiber so fiber is
9:30
important not only in helping you
9:32
prevent other cardiovascular diseases it
9:34
also helps you uh maintain a normal
9:37
blood sugar level okay fiber is also
9:40
important in weight management you know
9:42
when you're diabetic you don't want to
9:44
gain more weight you don't want to be
9:45
obese or overweight you want to lose
9:48
weight into until you get into a healthy
9:51
weight
9:52
range that will help you manage your
9:54
that it is very fast so using the half
9:57
plate rule for vegetables you're always
10:00
going to be able to get enough fiber
10:02
that you need for your body okay
10:05
and also including healthy snacks in
10:07
between like the nuts the ground nuts
10:09
you know can also help boost up the
10:12
fiber intake which is going to be
10:14
very helpful for you so last but not
10:16
least is water
10:19
last but not least is water you know
10:21
some people will say water is not a food
10:23
group you know why water why are you
10:25
talking about water for diabetic
10:26
patients water is a necessity
10:29
water is just is it is important for all
10:32
those reasons that you know but most
10:34
importantly for diabetes it helps you
10:36
lower your blood sugar levels in a
10:39
situation when a patient is
10:41
hyperglycemic you know the the glucose
10:44
levels have gone too high
10:46
water is a good remedy taking eight
10:48
glasses of water every day should help
10:51
you lower your blood sugar levels okay
10:53
besides water is also good it gives you
10:55
a good mood you know it helps you flush
10:58
off all the the waste products from your
11:00
body through urine of course and also
11:02
the more water you take as a diabetic
11:04
patient the more you're going to the
11:05
washrooms and more sugar is is also
11:08
eliminated through urine so water is
11:10
very important it's a basic need
11:12
actually for diabetic patients always
11:15
carry a water bottle two liters of water
11:17
every day at least
11:20
and of course don't go too much of
11:22
course too much of it also get you into
11:25
hypoglycemia which is something that we
11:27
don't want to get into so these are the
11:29
seven food groups
11:31
that that you really need to consider in
11:33
your diabetic we are talking about
11:34
carbohydrates the proteins the fats the
11:37
vitamins the minerals the fiber and
11:40
water considering all these seven
11:43
aspects in your everyday
11:46
eating will really help you manage
11:48
diabetes very fast following a street
11:51
diet as recommended by your nutritionist
11:54
can help you even reduce the amount of
11:56
medications you're taking for diabetes
11:58
because you'll be managing your diabetes
12:00
as well so you don't you don't need that
12:03
much medications a good day to also help
12:06
you prevent occurrences of diabetic
12:09
complications okay you don't want to get
12:11
into ckd you don't want to get into
12:14
nerve damage
12:15
problems with your eyes because of
12:17
diabetes so that is a very important
12:19
aspect 60 in management of diabetes is
12:22
your diet so that means management of
12:25
blood sugar levels is actually in your
12:26
hands you can actually either help
12:29
yourself or destroy yourself so
12:31
following a very strict diet
12:34
choosing that the foods that i've
12:36
mentioned before is important okay so
12:40
thank you so much for joining me today
12:42
this is a nutrition and lifestyle
12:44
channel we talk about tricks and tips
12:47
that can help us maintain a healthy
12:48
lifestyle go and watch kindly go and
12:51
watch the previous video that i did on
12:52
the diabetic plate method these two
12:54
videos should have been in one video but
12:56
it would have been too long for anybody
12:58
to watch till the end so i split it into
13:01
two so that we understand the plate
13:02
method first and then we choose the
13:04
foods to use okay so thank you so much
13:07
for joining me today until next time
13:09
bye
13:20
you
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