Diabetes Prevention Diet

a Diabetes Prevention DietDiabetes is the fifth deadliest disease, according to the American Diabetes Association. It is also a disease that may be prevented, if people eat properly, maintain a healthy weight and exercise. Diet is the key factor in controlling blood sugar levels. Since your body turns carbohydrates into sugar for energy, it is essential that the carbohydrates are controlled, so too much sugar does not enter the bloodstream. However, carbohydrates is not the only factor; watching your intake of proteins and fat are important, as well. A healthy and balanced diet may prevent type 2 diabetes or slow down the progression of the disease. Carbohydrates turn to sugar or glucose soon after you ingest them. The pancreas releases insulin to move the sugar or glucose into the muscle cells where the sugar or glucose is used for energy. If too many carbohydrates are ingested, the insulin cannot move the sugar into the cells effectively. The result is high blood sugar that can create insulin intolerance. Once the body is insulin intolerant, diabetes develops.To prevent high blood sugar or spikes in blood sugar, watch the amount of carbohydrates you ingest at each meal. A diabetic is usually allowed 45 to 60 grams of carbohydrates for each meal and 15 grams for a snack. To prevent spikes in your sugar, avoid starchy foods, low fiber breads, low fiber pasta, and high sugar content food. Eat non-starchy vegetables, fruit, whole wheat bread, whole-wheat pasta, brown rice, and foods low in sugar.Protein high in fat can lead to heart disease and strokes. People, who are prone to becoming diabetic, should watch their protein intake. Four to six ounces of protein each day is sufficient. Avoid red meat more than three times a week. Choose poultry, fish and legumes. Red meat should be lean.Fat intake not only leads to obesity, it leads to blocked arteries. To prevent diabetes, limit your fat intake. Choose fats low in saturated fats and avoid food with total fats that are more than three grams per serving. Obese people are more likely to develop diabetes.To avoid diabetes, the prevention diet should contain food from all food groups. Limit your intake of carbohydrates. Avoid foods high in sugar. Avoid foods with saturated fats. Eat red meat no more than once in a day. Include healthy choices of fish and poultry. Look for plenty of non-starchy vegetables such as carrots, green beans, and broccoli. Continue to eat potato, corn, and squash, but limit your intake because of the high starch. Choose fresh fruit over juice because it has less sugar. 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