Diabetes Diet

Creating a Healthy Plan

A diabetes diet is a healthy-eating plan that controls the blood sugar. With a little help to get started, anyone can learn how to plan a meal based on an exchange list and counting carbohydrates. A diabetes diet is also known as medical nutrition therapy, but what it really means is eating a wide variety of nutritious foods in moderate amounts and adhering to regular meal times. Many people assume that it is necessary to restrict when they hear the word “diet.” However, a diabetes diet is based on eating foods high in nutrients and low in fat and calories. There is a major emphasis on whole grains, fruits, and vegetables. Actually, a diabetes diet is the ideal eating plan for nearly everyone with or without diabetes.

What is the Purpose?

People who have diabetes or are prediabetes should speak with their doctor or a dietition to help control the blood sugar level, also know as glucose level, and manage their weight. When the body receives excess fat and calories, it responds by creating an unhealthy rise in the blood glucose. If this is not checked regularly, it can lead to serious complications. These may include chronic problems, such as kidney, nerve, and heart damage. Losing weight can help those with type 2 diabetes to control their blood glucose far more easily in addition to the other health benefits that accompany getting down to a healthy weight. A diabetes diet can make losing weight an easier task than it usually is. Choosing healthy food and tracking eating habits can make a great difference in helping to manage the blood glucose level in order to keep it within a safe range.

Details Of A Diabetes Diet

Recommended Foods:

It is recommended that those with diabetes speak with a registered dietitian to help put together a meal plan based on the individual’s needs, goals, and lifestyle. They can even take into consideration each person’s unique tastes so that the diet is easier to follow. On the diabetes diet, quality is farm more important than quantity, so it is necessary to make each calorie count with these recommended foods.

Healthy Carbohydrates

Sugars, also known as simple carbohydrates, and starches, also known as complex carbohydrates, are broken down into blood glucose during the digestion process. While carbohydrates seem to have gotten a bad name over the years, there are healthy ones that should be eaten regularly. These include whole grains, vegetables, fruits, low-fat dairy products, and legumes, such as beans, peas, and lentils.

Fiber-rich Foods

Dietary fiber includes that parts of plant foods that the body is unable to digest or absorb. A healthy amount of fiber can decrease the risk of heart disease and help to control the blood sugar levels. Foods that are high in fiber includes nuts, legumes, fruits, vegetables, wheat bran, and whole-wheat flour.

Heart-healthy Fish

It is recommended that everyone eat fish at least twice a week as it is an alternative to high-fat meats. For example, cod, tuna, and halibut have less total fat, saturated fat, and cholesterol than other meants and poultry. Salmon, herring, and mackerel have a high amount of omega-3 fatty acids. These promote heart health by lowering the fat in the blood, also called triglycerides. However, fish that is fried or high in mercury should be avoided. Tilefish, king mackerel, and swordfish should be kept to a minimum to avoid the levels of mercury.

Good Fats

It is a myth that all fat is bad. There are good fats, and these are foods that contain monounsaturated and polyunsaturated fats. They can be found in foods that are naturally fatty, such as avocados, walnuts, almonds, pecans, and certain oils (canola, olive, peanut). Unsaturated fats can help to lower cholesterol levels. However, they should be eating sparingly because they are high in calories.

Foods to Avoid:

Just as there are many foods that should be incorporated into a diabetes diet, there are also many foods that work against the goal of a healthy heart. As diabetes increases the risk for heart disease and stroke by accelerating the development of clogged and hardened arteries, heart-healthy foods are essential for well being.

Saturated Fats

A diabetes diet will often dicatate that the individual gets no more than 7 percent of their daily calories from saturated fat. This often cuts out high-fat dairy products and animal proteins, such as beef, sausage, bacon, and hot dogs.

Trans Fats

Trans fats are unhealthy for everyone, but they are especially bad for a diabetes diet. They are found in processed snacks, baked goods, margarine, and shortening. These foods should be completely avoided.

Cholesterol

Individuals with diabetes should have no more than 200 milligrams (mg) of cholesterol per day. Sources of cholesterol include high-fat dairy products and high-fat animal proteins. Avoid egg yolks, shellfish, liver, and other organ meats.

Sodium

High levels of sodium increases the blood pressure. People should try to have less than 2,000 mg of sodium per day by purchasing low sodium products and avoiding extremely salty foods.

Creating A Plan

Type 2 Diabetes Diet

There are a couple different approaches to putting together a diabetes diet that keeps tha blood glucose level within a normal and healthy range. One or a combination of methods may be needed.

Counting Carbohydrates

Carbohydrates may have the greatest impact on the glucose level because they are what breaks down into glucose directly. It is important to time when to have carbohydrates and the amount that is necessary.

The Exchange System

With the exchange system, goods are grouped into categories. One serving in a group is known as an “exchange” and has the same amount of carbohydrates, fat, protein, and calories as a serving of every other food in the same group. Each exchange will have the same effect on the blood glucose based on what is needed for that specific meal or snack.

Glycemic Index

The glycemic index measures foods based on the increase in blood sugar that comes from that food. A high glycemic index will increase the blood sugar more than a food with a low glycemic index. However, those that use this system need to be careful as a food with a low glycemic index are not necessarily healthier.

Results

Embracing the diabetes diet is the best way to keep blood glucose level under control and to prevent complications from diabetes. In addition, the diet offers many other benefits. It can reduce the risk of heart and other cardiovascular diseases, certain types of cancer, and low bone mass in the future. The diabetes diet can work wonders in the health of those with or without diabetes.