Overview
Nutritionists say that those looking for a healthier diet would do well to follow the guidelines of a diabetic diet-balance protein and carbohydrates and choose fats wisely.
Fat is necessary to help your body absorb certain vitamins, keep you warm and give you energy. It also helps keep blood sugar levels more consistent when eaten with carbohydrates. But it's important to choose the right kinds of fat.
Recent studies suggest that replacing saturated fat with monounsaturated fat and omega-3 fats may be a more effective way of lowering the risk of cardiovascular disease. These fats protect against heart attacks and strokes by helping to lower "bad" LDL cholesterol and control blood glucose.
Canola oil provides a balance of heart-healthy monounsaturated fat and omega-3 fats. And it has the lowest amount of saturated fats of any commonly used vegetable oil-half as much as olive oil. It also has a mild flavor that allows other ingredients to shine through.
To start eating better, try this healthy fish dish that is full of flavor yet simple to prepare.
Cumin-Crusted Fish
2-3 tsp ground cumin
Key Information
1/4 tsp thyme
1 tsp paprika
1/2 tsp salt
1/2 tsp lemon pepper
1 lb white fish fillets (cod, halibut, etc.)
2 tsp canola oil
2 Tbsp chopped parsley
What You Need to Know
Lemon or lime wedges
- In a small bowl, mix together cumin, thyme, paprika, salt and lemon pepper.
- Rub spice mixture on both sides of fillets.
- In a large skillet set over medium heat, heat canola oil. Add fish fillets and cook until browned on both sides and fish is opaque in center.
- Sprinkle with parsley and serve immediately with lemon or lime wedges.
Yield: 4 servings
Per serving: calories 130, fat 3.5 g (saturated 0 g), cholesterol 100 mg, protein 22 g, carbohydrate 1 g, fiber >1 g, sodium 410 mg.
Frequently Asked Questions
❓ What is diabetes and how is it managed?
Diabetes is a chronic condition where the body cannot regulate blood sugar properly. Management involves a combination of medication, healthy eating, regular physical activity, and blood sugar monitoring. Type 1 requires insulin therapy, while Type 2 can often be managed with lifestyle changes plus oral medications or insulin.
❓ Can lifestyle changes reverse Type 2 diabetes?
For many people, significant weight loss, a low-carbohydrate diet, and regular exercise can put Type 2 diabetes into remission - meaning blood sugar returns to normal without medication. This is not a cure, but sustained lifestyle change can dramatically improve outcomes and delay complications.
❓ What foods should people with diabetes limit?
People with diabetes benefit from limiting refined sugars, white bread, sugary drinks, processed foods, and high-glycaemic-index carbohydrates. Focus instead on non-starchy vegetables, lean proteins, whole grains, legumes, and healthy fats. Portion control and consistent meal timing are equally important.
❓ How often should blood sugar be checked?
Frequency depends on type and treatment. Those on insulin may check 4-10 times daily. Those managing with diet or oral medication might check once or twice daily, or less. A continuous glucose monitor (CGM) provides real-time data without finger-prick testing. Always follow your healthcare provider's guidance.
❓ When should someone see a doctor about diabetes?
See a doctor if you experience unexplained thirst, frequent urination, unexplained weight loss, blurred vision, slow-healing wounds, or persistent fatigue. Those already diagnosed should have check-ups every 3-6 months for HbA1c, blood pressure, kidney function, eye exams, and foot checks.