Diabetes complication starts setting in once the diabetic faces high sugar level. A diabetic meal plan works at its best when it consists of low glycemic index foods, portion control, carbohydrate counting and prepared by cutting back on salt with a low sodium diet. This seems to be surprisingly new and recently added factor for diabetes care but it is not new. Cutting back on salt does create more benefits for a diabetic.
Diabetics who are watching their carbohydrates intake, going for least refined sugar and now cutting back on salt also,feel that flavor of meals becomes less palatable and this makes it boring to continue on diabetic management. But it is worth the effort and with little focus it becomes second nature.
Having diabetes raises the risk of hypertension, signs of kidney problems, heart disease and retinopathy and neuropathy symptoms. In advanced stages even edema which causes water weight gain and slows activities of legs and feet. Keeping blood sugar and blood pressure levels in the normal range is important to help protect these added complications and espacially kidneys and blood vessels. Avoiding too much salt in the diet and cutting back on salt is to be practiced, as disease prevention for CKD (chronic kidney disease) and hypertension (high blood pressure).
All this is easy to follow once you are mentally prepared to accept the fact that health is precious and you have to adopt new flavors for cooked food and enjoy the sweetness of fruits and herbs in your cooked food along with some salt.
Salt is needed by the human body, as it regulates the amount of fluid that includes blood also in our body. It consists of two main nutrients that our body requires and that is Sodium and chloride. Chloride helps in digestion of food.
The daily salt requirement
- For an adult (from the age of 19-50 year old) is 1500 milligram of sodium or 3.8 grams of salt daily
- For 50-70 year olds it is determined as 3.3 grams or 1300 milligram daily
- For 70 – and older it is further reduced to 3.0 grams of salt or 1200 miligram of sodium every day
Just like refined sugar salt in diet has to be taken with care and only in the amount required by an individual body. This requirement effects everybody differently. Espacially if you are diabetic and have a risk of hypertension that brings blood vessels problems, cardiovasculare disease and signs of kidney problems, you have to be extra catuious and use less salt.
But it is not very easy to determin the amount of salt in meals as all food contains natural salt and at the sametime preparation adds more added salt. You can measure the amount of salt once you measure and prepare all foods from scratch yourself. This seems almost impossible because of the time and busy lifestyles of today.
However, it is a state of your mind once you decide to eat the right amount of salt every day, simply be prepared and train your mind positively by knowing its benefits to your health as a diabetic and this new lifestyle change will be easy to follow, in few months you will become so used to it that your mind will not accept over salted food.
Planning your meals ahead of time is the key here as according to research almost 75 % of the sodium comes from processed food and packaged food.
Unprocessed foods, like lean meat, vegetables and herbs, all are unprocessed foods and lowest in sodium. Processed meat has already too much salt than required. As the newest method recommended by American food and drug administration and introduced by Michelle Obama, the first lady is the plate method. Using half of the plate from non starchy fresh leafy green vegetables and fruit while using a dressing with no salt or less salt can help you maintain the low salt diet plan. Lean meat portion simply baked or microwaved with herbs of your choice and a limited amount of healthy fat like Olive oil or Canola oil, will prepare the best meal for a diabetic in minutes.
Fresh unprocessed foods include
- Fruits that are fresh and seasonal
- Fresh non starchy vegetables espacially leafy green
- Beans, peas and lintels, not packed and cooked in a can
- Whole grain foods prepared without salt and whole grain flour, like whole grain bread, pasta, brown rice and similar other simple carbohydrates
- Unsalted nuts and seeds
Simply put all natural foods and natural food products with only the required amount of salt are best to use to fit your condition as a diabetic.
Some foods that have an excessive amount of salt
- Preserved foods
- frozen meals
- most of the cheeses
- canned vegetables and canned beans
- processed or cured meats
- deli meats
- some sauces, like soy sauce, spaghatti sause, or terriyaki sauce, Buy the lighter version or make your own
Remember, health is personal wealth that is to be cherished with attention, and focus to your physical needs and requirement and just like all other kinds of wealth it makes you touch limitless boundries to achieve goals and also a dream life even in your golden years. So make it a part of your lifestyle even when you have diabetes. Least refined sugar and low salt in the diet will bring awesomely noticable change to diabetes management.
The sole purpose of this information is health awareness. This information is real and based on facts. It is not a substitute for medical care from your doctor or health care provider. Please check with your doctor on any related matter that concerns you for your health and well being.