| Nutrition for Diabetics |
| Written by Karen Major | |
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When diet is talked about in relation to diabetes, the good news is there is no diet, per se - what diabetics are supposed to eat is just good healthy food that we all can eat and enjoy.
There are some restrictions to the amount of certain foods and beverages that are consumed during a day, but all in all, the restrictions are minimal. For years studies have been trying to determine which foods raise blood sugar levels and by how much. Several foods have been identified, mainly those high in sugar, starches, and carbohydrates, as well as fats and proteins. But in small quantities, these things can actually help keep the blood sugar regulated. Eating a healthy diet means eating a wide variety of foods. Add ColorBelieve it or not, the color of your food is your first sign of healthy eating. A variety of color means you are eating a healthy assortment of vegetables, proteins, fruit, nuts and dairy products. The more color, the wider the variety of foods.Calories and FiberIt’s also important to eat the right amount of calories. Just like everyone else, it is imperative that diabetics keep their weight down to a healthy number. Eating lots of fiber is important to help with weight management and to maintain that healthy food regime you’re on.You should get about 30-35 grams of fiber a day. Some foods with high fiber content are whole grain breads and cereals and fresh fruit. These foods happen to have good vitamins and minerals in them, also. A high fiber diet not only will improve your blood sugar levels but it tends to lower your cholesterol too. Small PortionsOne thing diabetics need to be more careful of is to watch the amount of food they eat. A huge serving size of even the healthiest food is not good for them. So watch your serving sizes and eat the right amounts.Being overweight is bad for all of us, but it is especially bad for diabetics as it makes the body less sensitive to insulin. Eating small amounts more often helps regulate the blood sugar and is necessary for some. Instead of three meals plus snacks a day, they will need to divide them and eat six or more meals plus snacks. It’s not a good idea to skip meals as your blood sugar and insulin levels can get way out of whack in a very short time. SugarHistorically diabetics have always been advised to stay away from all table sugar. The views and advice from medical professionals on this issue have changed somewhat. There may still be some that hang onto that precept, but in the real world we have to realize some table sugar is going to creep into most diets and there are often hidden sugars in food. You must remember that sugar is just one of the carbohydrates and other carbohydrates like the starches will react in the body just as sugar does.If you eat a sweet of any kind, you must forfeit some other carbohydrate or starch to accommodate your optimum daily intake. To do this, read food labels when eating sweets as well as other carbohydrates. One thing to remember is any dessert type food usually has a lot of fat in it too. With the sugars and fats you get a double whammy, with not only managing your glucose, but also weight gain. So watch your intake of these not-so-healthy types of food. Check your blood sugar levels after eating sugary foods and make sure you understand how to adjust your insulin to fit the situation. Alcohol counts a definite sugar intake. So be sure you pay attention to and count that sugar intake and make adjustments to your total carbohydrate count for the day. Other beverages, including juices, also have to be watched carefully. MedicineMany medications require that you eat when you take them. You may have to arrange your small meals around taking your medicine.SummaryTo sum it up, diabetics need to eat a variety of foods and maintain a healthy weight. Most of the advice out there suggests diabetics’ food choices include those that are low in fat, sugar and salt, that they have five portions of fruit and vegetables a day, and include foods that are high in starchy carbohydrates like whole grain bread and brown rice.Diabetics can eat anything, in fact there isn’t a need to cut out all sugar, but they should only eat small amounts of food that contain sugar and fat. At the end of the day, if a diabetic eats right and gets a daily dose of fresh air and exercise, they will get better control over their blood glucose and become healthier. |
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