Diabetes is now a global pandemic. Millions of people suffer from this disease. It is also called a Fit to Fly lifestyle disease. A good quality diabetes test is essential to know the intensity of the problem. It is important for a diabetic patient to take a healthy diet.  Find out the list of best and worst food to eat if you have diabetes.

There are two types of diabetes. They are type1 diabetes and type2 diabetes. Type1 diabetes can be genetic or hereditary. But, type2 diabetes occurs due to insulin resistance in the body. A person develops insulin resistance due to a poor lifestyle. Some patients infected with coronavirus might have diabetic symptoms too. A PCR test can detect the infection and timely medication can be prescribed by the doctor. Anyhow, a healthy and sugar-free diet is always recommended.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), creating a diet for type 2 diabetes include a variety of healthy fats, carbohydrates, and proteins. Therefore, you should aim at choosing foods that contain natural nutrients and that can keep the blood sugar levels under control. Especially if you travel frequently then you should try your best to avoid packed or processed food. These nutrients can help control the symptoms related to diabetes. These symptoms are fatigue, high blood sugar, mood changes, dizziness, etc.

Diabetes can be dangerous

Diabetes is a dangerous disease if not managed and controlled properly. It can destroy nerve endings. Thus any infection can lead to gangrene and amputation. Such patients can be deemed as not fit to fly as they might lose mobility and constantly require someone to care.

Types of foods

The glycemic index is one of the best parameters to know if the food is safe or not. High glycemic index foods release sugar in our body as soon as they are consumed. Low glycemic index foods are those which release a low quantity of sugar and that too in a longer time frame. Then, there are medium glycemic index foods that are between high and low.

For diabetes type2 patients the best food is low glycemic index food. Because they will not convert to sugar in your body immediately. The body will have enough time to use the glucose. Therefore, the sugar level never increases if you consume such food items. You can check this with a diabetes test after 2 hours of consuming low glycemic food.

Then there are macronutrients. They are carbohydrates, proteins and fats. Carbohydrates disintegrate into sugar soon after consumption. Proteins take more time. Fats do not convert to sugar directly. It takes a long process to convert fat to sugar. it is safer to take a low-carb and high-fibre diet. Especially after a Covid infection, it is suggested that you take light food that the body can easily digest. A PCR test can help the doctor to understand the strain of the virus that infected you along with the exposure level.

How Many Carbs Should You Consume If You Have Diabetes?

According to the Centers for Disease Control and Prevention (CDC), there is no specific quantity of carb recommended for a diabetic patient. However, age, level of activity, and weight play a major role in the number of carbohydrates you should consume daily. You may require extra calories during travel for Fit to Fly advocates.

Even during infection in the ears, eyes, or any other part of the body, the calorie requirement might vary.

Generally, it’s important to get at least one and a half of your daily calories from carbs. Multiply 50% by your daily calorie target to identify your daily carb need. Let’s assume you eat 1000 calories every day, set a plan to consume 500 calories of carbs in food and drink.

What are the Best and Worst Food Choices for Type 2 Diabetes?

Here is the list of best food choices for Diabetes.

  1. Vegetables

Eat a lot of vegetables. You’ll get fibre and a little fat or salt unless you add them. Keep in mind that potatoes and corn count as carbs. If you want to stay fit to fly even in the last years of your life, then start consuming more vegetables from today. They are rich in fibers, low in carbs and fats, high in vitamins and antioxidants. They will save you from cancer, arthritis and many other fatal diseases and keep you healthy.

Vegetables can be consumed in the following forms.

  • Fresh green vegetables, consumed raw or lightly cooked.
  • Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great because it contains fewer nutrients.
  • Plain frozen vegetables, lightly steamed
  • Low sodium or unsalted canned vegetables
  • Go for varieties such as carrots, red pepper, onions, and eggplants.

As recommended by The 2015 U.S. guidelines, 2.5 cups of veggies per day are good.

  1. Starches

Carbohydrates are important for your body to gain energy. They are easy to digest. But you need to be careful. Starches are hyperglycemic. They can elevate the sugar levels in your body immediately. A diabetes test can confirm that.

Here’s a guide for consuming starches.

  • Whole grains, such as quinoa, brown rice, oatmeal, and millet
  • Baked sweet potato
  • Foods made with whole grains with little or zero artificial sweeteners.
  1. Protein

There’s a lot of options to choose from including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu. Protein is also essential for your muscles health before you have a Fit to Fly test. Deficient in protein can destroy your core strength. You may face delayed healing of wounds and infections in ears, skin, etc.

Here’s a guide from the American Diabetes Association as the best option:

  • Plant-based proteins such as beans, seeds, and nuts
  • Fish and seafood
  • Chicken and other poultry, the breast part preferably.
  • Eggs and low-fat dairy

Eat meats that are low in fat and trim the skin off of poultry.

Include some plant-based protein from beans, nuts, or tofu, even if you’re not a vegan. You’ll derive the nutrients and fibre that aren’t in animal products.

  1. Fats

They are an essential part of any dietary plan for a diabetic patient. Fat is low glycemic and therefore safer than carbs. Anyhow, too much fat can lead to weight gain. That is a no-go zone for diabetic patients.

Use these as a guide:

  • Natural sources of vegetable fats, like seeds and nuts and seeds.
  • Foods that provide omega-3 fatty acids, such as salmon, tuna, or mackerel
  • Plant-based oils, such as olive oil, canola, grapeseed oil.

Here is the List of Worst Food Choices For Diabetes

  1. Fats and Oil

Avoid anything with trans fat. It’s dangerous for your heart says Fit to Fly advisers. Make sure you check the ingredient list for anything that’s partially hydrogenated, even if the label says it has no trans fat.

Do not consume large portions of saturated fats, which come from animal products but also are in coconut oil and palm oil. Ask your doctor what your limit should be, especially if you have coronary disease as well as diabetes.

  1. Starches

Avoid the following:

  • Processed grains, such as white flour and white rice
  • Cereals with lesser whole grains and more sugar
  • White bread
  • French fries
  • Fried white-flour tortillas
  1. Protein

  • Fried meats
  • Higher-fat cuts of meat, such as ribs
  • Pork bacon
  • Cheese
  • Poultry with skin
  • Deep-fried fish
  • Deep-fried tofu
  • Beans prepared with lard
  1. Drinks

  • Soda
  • Beer, fruity mixed drinks, dessert wines
  • Sweetened tea
  • Coffee with sugar and cream
  • Flavoured coffees and chocolate drinks
  • Energy drinks
  1. Diary

  • Whole milk
  • Yoghurt
  • Cottage cheese
  • Sour cream
  • Ice cream

Fit to Fly fanatics also say that diabetes is not only about medication but it is also about controlling your sugar levels naturally. And a healthy diet plan can achieve that easily.