Table of Contents
- 1 A Diabetes Diet Plan
- 2 Good Diet Keep Diabetes
- 3 A Guide to Diet for Diabetes
- 4 Balance Your Diet To Lower Blood Sugar Levels
- 5 Benefits Of Diet For Gestational Diabetes
- 6 Diabetes Control Diet For Healthy Nutrition
- 7 Diabetes Diet What Not To Eat
- 8 Do I Need a Diabetes Diet Plan?
- 9 Diabetic Diet: 5 Ways To Quickly Lower Your Blood Sugar Level
A Diabetes Diet Plan
If you are newly diagnosed with diabetes learning what to eat may cause a little bit of anxiety and possibly resentment. Change, after all, is not usually a welcomed event for most of us, especially when it comes unwanted and without your say in it. But change does happen, more often than we like. Worrying about what foods to eat need not be a concern because this is a chance to learn about your body and what foods work best for you.
The diabetes diet guide will take you through the basic steps on what to eat (which includes most foods) so you can relax and eventually approach it like a pro. As a special note, you should have an idea as to how much carbohydrate is needed in your diet that is unique to you, particularly those foods that may trigger a high rise in blood glucose levels.
A dietician typically works along with diabetic patients to provide expert guidance on what to eat. Also, a health diary that keeps a daily track of carbohydrate intake is recommended.
Healthy Food Selections
A diabetes diet is not as bad as it sounds. In selecting your foods ask yourself the question: what healthy foods would I want to have in my refrigerator and pantry that I know I will eat? The point is to eat healthy by making savvy selections within the food groups you will enjoy.
Here is a list that will provide the range of wholesome delights to assist your decisions:
• Eat lots of fresh fruit. Fruits contain sugars, so you will need to count it as part of your carbohydrate intake. If you are working with a low glycaemia index, most fruits fall within the marker and are encouraged, they may include: apples, cantaloupes, cherries, berries, papaya, peaches, pears, plums, tangerines, oranges and grapes.
• Eat 5 servings of non-starchy vegetables, these include: cucumber, carrots, cabbage, broccoli, cauliflower, celery, eggplant, bean sprouts, baby corn, spinach, tomato, mushrooms, and kale.
Starchy foods such are sweet potatoes and similar tubers are rich in carbohydrates and fibre; these must be counted and noted in your diary.
• Eat whole grains. Have brown rice as your stir-fry; eat whole grain pasta with your favourite tomato sauce and peppers; and have a bowl of oats for breakfast.
Some more choices for grains include: popcorn, whole wheat flour, wild rice, buck wheat flour, and quinoa. These contain carbs and will need to be counted.
• Choose non-fat dairy. A good way to get calcium and protein is with dairy. Select quality dairy without sugar and fat free. Examples are: fat-free or 1% milk, plain non-fat yoghurt, and unflavoured soya milk.
• Include fish in your meals 2-3 times per week. Examples: catfish, sardines, tuna, salmon, tilapia, and cod.
• Include lean meat and alternative sources of protein. Lean meat and meat substitutes are great sources of protein; try to minimize the amount of saturated fat and total fat when consuming meat. Dried beans and peas are delicious selections and can be used as protein substitutes; dried beans and peas however, contain starch and should be included in your sugar count.
Tips for eating protein:
All plant-based protein (examples: soya, red kidney beans, and chickpeas) contain carbohydrates. Any breaded meat will contain carbohydrate, while meat by itself is free of carbohydrates. Remember to remove the skin from chicken and turkey and remove fat from all meats.
• Choose liquid nut and seed oils over saturated and trans-fats (solid fats: butter, margarine, lard, mayonnaise). Unsaturated fats are heart healthy and include the list of polyunsaturated, monounsaturated, and omega-3 fats. Select from among: olive oil, sesame seed oil, canola oil, flaxseed oil, sunflower, safflower, and grape seed oil.
Include nuts and seeds to get in more omega-3 fats: walnuts, macadamia nuts, pecans, pumpkin seeds and flax seeds.
• Reduce high calorie snack foods. Desserts like candies, cookies; cake; ice cream and other full-fat cream are not worth the sacrifice in carbohydrates and should be minimized or excluded from the diet.
Evidently most foods are included in a diabetes diet plan and are therefore not an intimidating process. Your carbohydrate count matters, especially as you begin to learn how your body responds to specific types of complex carbohydrates. Begin to understand and learn your personal diabetes diet plan today, and life will begin being much easier.
Good Diet Keep Diabetes
Upon first being diagnosed with diabetes, many patients ask can a good diabetes diet plan keep diabetes at bay. Most doctors will agree that a good diabetic diet plan, low in carbohydrates and sugars can help a person with diabetes avoid many of the complications that often accompany the disease. While a good diet can not necessarily cure the illness, a good diet can keep diabetes at bay.
People who have diabetes have a difficult time processing foods such as sugars and starches. Instead of processing normally through their system, they stay in the system and turn end up increasing the glucose in the bloodstream. When this occurs, it is called glycaemia – which is too much sugar in the blood. People with Type I and Type II diabetes both suffer from having too much glucose in the blood. As the glucose does not digest normally, it causes problems with the kidneys, liver, eyesight, heart and blood circulation in general.
Depending upon the stage of their diabetes, a physician will normally prescribe either medication or insulin. Both help the body process the sugars in the blood, to break them down and allow the patient to expel them. However, insulin and medication are no substitute for a healthy diet. Just because a person is taking medication or insulin does not give them carte blanche to consume all of the sugar and carbohydrates they can get their hands on. It is absolutely essential that a person with diabetes not only take medication or insulin as directed, but also adhere to a diabetic diet. This means getting familiar with which foods should be avoided and which foods can be eaten sparingly.
The Glycemic Index was established in 1981 to rate which carbohydrates are the worst for those with diabetes. The carbohydrates that are high on the list, such as white bread, take longer to digest and should be avoided. Carbohydrates that have low scores, such as brown rice, can be eaten in moderation. It is very difficult for anyone to avoid carbohydrates completely, which is why familiarizing one with the Glycemic Index is so important in the treatment of diabetes.
In addition to carbohydrates that rate high on the Glycemic Index as well as low, there is also an intermediate group. It may surprise people to know that a chocolate bar is rated in the intermediate group on the Glycemic Index. This does not mean, however, that one should feel free to consume all the chocolate they want. The purpose of the Glycemic Index is to help individuals establish which foods should definitely be avoided and which foods are okay in moderation.
So, can a good diet keep diabetes at bay? The answer is yes. While it cannot cure a patient of diabetes, a good diet low in foods that have high ratings in the Glycemic Index and high in proteins can help an individual with this condition live a longer, healthier life. Until there is a cure for this potentially life threatening condition, it is important for all people who suffer from diabetes to familiarize themselves with the Glycemic Index so they can better understand how to control their disease.
A Guide to Diet for Diabetes
Diabetes is a chronic condition where the body is not able to convert sugars, starches and other food items into energy. During the process of digestion, the foods we eat get converted into the glucose, which is carried to the body through bloodstream. Insulin is responsible for turning this glucose into energy. But in case of people suffering from diabetes, the body does not produce insulin, or is not capable of using it correctly, which results in excessive glucose in the bloodstream.
Ideal Diet for Diabetes
Diet plays an important role in controlling diabetes, and well planned diet for diabetes provides adequate nutrition. Based on the condition, the dietician assesses the calorie requirement, and schemes the diet based on right proportions of proteins, fats, carbohydrates, fiber and so on.
There is no single diet plan that will work for everyone, but planning the diet for diabetes requires adhering to some important factors. These factors include planning 4-5 smaller mid interval meals instead of three large one, at least 1.4 oz. of fibre per day, consuming fresh vegetables and fruits, not eating carbohydrates two hours prior to bedtime, and replacing the fast foods and bakery products with whole wheat cereals.
Diet for diabetes must include intake of garlic, cinnamon, bitter lemon, onion, and guar gum as they are known to considerably lower the blood glucose level. Consume fat free milk, cheese and yogurt, increase the intake of dry peas and beans, eat leafy salads along with beans, consume nuts rich in mono unsaturated fat and add fenugreek seeds and flaxseed into the wheat flour.
Diet for diabetes calls for limiting the intake of salt, limiting the use of condiments such as mustard, salad dressed and ketchup, baking or boiling the foods instead of frying, not skipping meals and medicines, avoiding smoke and alcohol consumption, rinsing the processed foods with water and avoiding junk food whenever possible.
Keep in mind that what you eat, when you eat and how much you eat plays a significant role in controlling the diabetes. Diet for diabetes must mainly include plant based foods. It is also essential to maintain the regular meal and snack time as it affects the blood sugar level. Eating too much will increase your weight; hence eat smaller healthy meals so that the body gets sufficient nutrients.
The diet for diabetes consists of simple foods such as fruits, vegetables and whole grains. The diet should be low in fat, high in nutrients and moderate in calories.
However, you can definitely enjoy your favourite sins once in a while. The key here is to make sure that you combine it with exercise.
Studies have indicated that eating too much animal protein actually causes insulin resistance, which is a key factor in diabetes. Hence the healthy diet for diabetes should be ideal mix of carbohydrates, fats and protein.
If you have a sweet tooth, you might find it difficult to reduce your sugar consumptions. But, to follow the diet for diabetes, you can make healthy substitutions such as fruits instead of ice cream, water for soda, piece of fruit instead of pie and slice of cheese instead of cake. When you eat the treat, slowly savour each bite.
Gradually, reduce or eliminate the amount of sugar you use in recipes.
If despite following the diet for diabetes and doing regular exercise, the blood lipids are high, you might need the lipid lowering drugs. To keep the blood sugar in control, match the mealtime to the form of insulin as explained by the doctor.
Whether you are trying to control or prevent diabetes, the principles of healthy eating remains same. The so called expensive diet for diabetes or dietetic food usually offers no special benefits. If you eat in moderation, you can easily eat along with your family and friends. Just save the enjoyment of sweets for special occasions.
Balance Your Diet To Lower Blood Sugar Levels
Over the last few months we’ve given you several tips for you to lower you blood sugar. Over the last few years doctors have begun to realize that there is no easy dietary program that everyone can follow to lower blood sugar levels. There is no one-size-fits-all diet which you can follow.
Instead, the best dietary tip doctors can give to help people lower their blood sugar is to make sure they are maintaining a balanced diet.
What does “Balanced” mean?
The question people ask most often when people talk about a balanced diet is what does balanced mean? Does it mean that you equally distribute your meals throughout the day? Does it mean that each meal should have the same number of calories?
The answer to both of those questions is yes. That is what balanced means, but it also means more than that. It means that every meal has a balanced portion of calories, carbs, protein, fat and vitamins. Every meal should contain those ingredients. You should get those things from healthy foods like fruits, vegetables, and some whole grains.
Each meal should do its best to avoid saturated fats and cholesterol. It should also be low on salt and sugar.
Food You Like
The reason why the doctor’s previous attempt at a one-size-fits-all diet plan didn’t work is because people like to eat different things. For example, pizza may be your favourite dish, but someone else might love hamburgers with egg-plant sauce.
Basically, what a balanced diet like the one we’re talking about helps you do is allows you to keep your meals healthy, and free of blood sugar pollutants, while also allowing you to come up with new meals that you’ll actually enjoy eating.
It also helps if you’re planning meals for your entire family, since it will give you more options to choose from.
Benefits Of Diet For Gestational Diabetes
If you are diagnosed with gestational diabetes, it is important to consider it a wakeup call rather than full blown diabetes. The condition does not necessarily mean you have diabetes but more often than not that your present diet regime is not the best you could have when you are pregnant.
When you are pregnant it is vital to eat a good balanced diet as you are feeding a baby as well as yourself. It is well known that when pregnant, mums automatically give the growing baby first call on the nutrients from their food store, which can lead to an imbalance in the supply for mum herself.
Reactions to Gestational Diabetes
If you are offered the services of a dietician, then use it as an opportunity for a health check on your diet. It could prove to be lastingly beneficial as you will use the lessons learned and the advice given for yourself and the well being of your whole family. Don’t assume you are overweight and need to diet to lose weight.
It is not the idea of a gestational diet to fit you into a bikini. The idea is to maintain the right level of blood sugar levels so that you or your baby doesn’t become ill. Without the right treatment it is possible for a mum to slip into a coma and even die. Fad diets are also not a good idea t this time. You will need about 2200 calories per day just to keep you going and to allow the unborn baby to grow and develop at a healthy rate.
It is also important to drink a healthy level of fluids. These should be made up of water but preferably not alcohol. Options for drink will include herbal tea, green tea and fruit juice. Milk is also a good for pregnant mums too. It is quite usual to find your tastes change too. Quite often, mums experience cravings and often there is something in that particular food that you may be lacking e.g., a craving for tomatoes could indicate a need for vitamin C. Basically, it is important to listen to your body and discuss with your health visitor or dietician if you feel you need to increase a particular food group.
Fat And Fibre And Iron
This is not the time to eat processed foods, but it is the time to have whole and healthy foods cooked from scratch as much as possible. It is best to watch the level of fats in your diet and concentrate on the good fats and keep the cholesterol levels low. We need fat and oils, but it is important to keep a good balance.
Fibre is also a good source of food and it can help the body to digest foods well, feel full longer, and also to help the body to clear itself of unwanted extras. This is especially useful with regard to the need for iron intake. Iron is essential for blood and energy levels. It is something that the baby will take from the mum and the need to keep the level higher at this time is important. Otherwise mum can feel very run down and lethargic.
Gestational diabetes usually disappears as baby is born, but the habits of providing good healthy and well rounded meals as part of a balanced diet should remain to ensure the health of the whole family.
Diabetes Control Diet For Healthy Nutrition
Controlling the effects of diabetes requires attention to the exercise you give your body and also what foods you put in it. Those suffering with diabetes will want to create an exercise program they can utilize and also develop a diabetes control plan for the nutrition they need.
One of the most important things to consider when suffering diabetes is weight control. By following a diabetes control diet you can remove excess weight and also control weight gain. It will require eating a balanced meal and healthily eating from the four basic food groups. The diabetic should eat from the following foods: fruits, non-fat dairy products, beans, lean meats, poultry, and fish. This will keep your diet lean and your body healthy as well.
Many people prefer the low-carb diet and this can be incorporated into a diabetes diet. In this diet you will want to eat vegetables like carrots and kidney beans along with fish, lean meat and chicken. For this type diabetes diet you will want to avoid saturated fats and cholesterol ridden foods. Stick to skinless chicken and plenty of fruits and vegetables for a better diabetes diet.
Eating plenty of fibre will also help control the effects of diabetes. A diabetes control diet will still stick to the basic 2,000 calorie a day rule. Like most people conscious about their dietary intake, the diabetic will also have to count calories as part of their diabetes diet. To maintain or even lose weight a daily intake of around 1,800 calories would be optimal. You could prepare many fine meals if you are clever enough. For instance, if you were preparing a meal for breakfast you could easily eat a couple of slices of toast, a regular glass of skimmed milk, and a couple of servings of fruit like a banana or apple.
Just because you may have to be a little more creative with your diabetes diet does not mean you have to starve. As long as you are careful to use the right artificial sweetener you can even enjoy coffee or tea and stay within your caloric requirements. Those mid-morning or afternoon snack cravings can also be satiated with fruit and crackers. Just because you should stay within your diabetes control diet and also keep within the daily caloric recommendations does not mean that you have to starve yourself.
A diabetes control diet can be nutritional and healthy to eat and also be satisfying to your palate. There are many excellent food choices that are both tasty and can help you get the nutrition you need despite the limitations that diabetes may bring. People with this disease just need to determine what the best foods for their diabetes control diet are.
Diabetes Diet What Not To Eat
If you have been diagnosed with diabetes, there are ways to improve and control the symptoms of your disease. It is very important to find out what to eat and not to eat for diabetes. Scientists report the global rates of Type 2 diabetes are likely to double in the next twenty years. These statistics do not have to happen if we can begin to practice what foods to enjoy and avoid.
A diet high in fibre, but low in fat is most often recommended for diabetics. You especially want to stay away from saturated fat and limit the amount of sugar you eat. Saturated fat is animal fat such as butter, and lard. Dairy products high in saturated fat include cream, cheese, meat, and chocolate.
What to eat and not to eat for diabetes:
Bread is a major source of carbohydrates in our diets. Carbohydrate is a valuable source of energy, vitamins, and minerals. It also provides fibre that helps maintain blood sugar levels. Beans, peas, oats, and barley contain this fibre. Whole grain products are the wisest choice because it takes longer for your digestive system to break down. This keeps the body from releasing sudden bursts of sugar. Potatoes, corn, and pasta are also carbohydrates.
Vegetables should be included on your list of what to eat and not to eat for diabetes. Tasty samples to include are spinach, carrots, broccoli, tomatoes, lettuce, cabbage and cucumbers. You should have three to five servings a day, mixing it up, serving both raw and cooked vegetables.
Fruits contain carbohydrates along with natural sugars, so you must be careful indulging in too much. It is a good idea to mix fruit with a protein or before exercise.
Make certain the canned fruits you buy are packed in unsweetened fruit juice. Diabetics require two to four servings of fruit every day.
Milk and other dairy products should be limited due to being high in carbs. Switching to low-fat milk and unsweetened yogurt will help keep your diabetes in check, and an added bonus of saving calories. Two to three serving of dairy products are your daily requirement.
Protein can be meat or meat substitutes such as peanut butter, tofu, cheese, and eggs. You only require about six ounces of protein a day, broken up over two to three meals. One tablespoon of peanut butter or an egg weighs an ounce. Fish, poultry, beans, and nuts, are sources of protein.
Fats and Sweets are necessary for our bodies but only in moderation. Avocados make a delicious topping in the place of mayonnaise. Making your own dressing avoids the trans-fat in processed foods. Sweets are allowed for many diabetics if the portion size is strictly under control. Sugar free desserts are an option, but remember to take the extra carbs into consideration.
Take control of your diabetes and look into what a balanced diet plan can do for you. An important step is finding out what to eat and what not to eat for diabetes.
With the popular food choices of today, our bodies are receiving only twenty percent of the necessary nutrients it craves. This fact is considered by experts to be what is behind the overweight crisis seen in many countries. Taking away from our mid-section could also lessen the appearance in development of adult onset diabetes.
Do I Need a Diabetes Diet Plan?
Most health care facilities have trained nutritionists and diabetic educators that can meet with you to determine whether you need a diabetes diet plan. In many instances, just reducing food portions can bring your diabetes under control. However, if you are dealing with a case of diabetes that is not under control, or you suffer from Type 1 (Juvenile) diabetes, a diabetes diet plan may be in order.
Is a Diabetes Diet Plan Boring?
The quick answer is no. Some plans aim at cutting carbohydrates, some at “good and bad” fats, some with different proteins, etc. Some dieticians suggest keeping to a certain amount of grams of fat during a meal should work best for you. In short, there are no too plans that work the same way for different people. This does not mean that you won’t lose weight or get healthier when following a particular diet. It simply means you need to find the right diabetes diet plan for you.
What Are Diabetes Diet Plan Suggestions?
In general, you want to reduce the amount of natural sugar from your diet. The switch from regular to diet soda may be an acceptable compromise in the short term, but the long-term solution requires giving up soda in exchange for water or other healthy beverages. Replacing sugar with a low-calorie sweetener is a major concession; it takes a while to work the right combination to your taste. If you once took 10 packets of sugar, you might start with six packets of a sweetener. But, the goal is to get down to no sweetener (or very little).
More Diabetes Diet Plan Suggestion
Avoiding high-fat baked goods, candy, and other sugar-charged food should be off-limits, especially until the disease is under control. Once sugar levels are satisfactory and medication is regimented, small amounts of these treats can be re-introduced into a diabetes diet plan, in moderation. Other lesser-known foods to steer away from are cereals that are high in carbohydrates, as well as other high-carbohydrate foods and breads.
A Diabetes Diet Plan Requires You to Eat
One mistake made by diabetics who are trying to regulate their own diet is not eating regularly. One would think that eating less would lower your blood sugar, but the medication works on the food you are putting into your body. Not eating regularly can cause your blood sugar levels to dip dangerously. In fact, it’s suggested that a diabetes diet plan include two or three small snacks during the day, in addition to three regular meals.
Diabetic Diet: 5 Ways To Quickly Lower Your Blood Sugar Level
A diabetic diet is the best way for many diabetics to help keep their blood sugar at a normal healthy level. If you consume too much sugar and continuously do this for a long time, you will soon develop many major health problems to your eyes, kidney, nerves and heart. So, once a diabetic finds that their blood sugar level is way too high, they need to find natural ways to bring their blood sugar down to a better position.
There are some great and natural ways for a diabetic to lower their blood sugar level. These methods were drinking water, cinnamon, exercising, ginseng, and apple cider vinegar. Now, here are 5 further natural approaches you can incorporate into your daily meals to help you lower your blood sugar.
One is to watch what foods you do eat. Try to eat low-glycolic foods as they are digested by your body at a much slower rate thus keeping your blood sugar level stabilized. These foods include oatmeal, fruits, peas, peanuts, and granola.
Hint: sprinkle 2 tablespoons of cinnamon into a bowl of oatmeal and you will have a tremendous meal that will make you full while keeping your blood sugar level even.
Decaffeinated coffee is another great source. If you drink a cup of decaffeinated coffee along with a simple sugar item which is absorbed by the body at a fast rate, the coffee will act as a barrier and keep your blood sugar level stable. It does this because of a certain chemical with the plant that that helps your intestines to absorb the sugar at a slower pace. Regular coffee does not have this same effect.
Sit down, take a deep breath, relax, and lower your blood sugar level. Yes, relaxation can actually help lower the amount of sugar that is in your bloodstream. Stress, on the other hand, is a bad culprit that actually releases a chemical that causes our blood sugar to rise. So, try to avoid stress and seek to get some daily relaxation in into your schedule.
Garlic and onions can also help lower the sugar in your blood. Studies have proven that certain components that make up the garlic and onion can decrease your blood glucose levels. It does this by stimulating the pancreas to produce the insulin that controls the sugar level in your blood.
A good laugh a day will keep the blood sugar spikes away. Yes, laughing lowers your blood sugar level. A group of scientists in Japan found this out in a study they performed. They said when people laugh, their body starts excreting a certain chemical that actually works to lower your blood sugar level.
Diabetics have a hard time because they constantly have to watch what they eat and they also have to keep testing their blood to make sure their blood is at a normal level. If they let their blood sugar go for too long without trying to keep it at a normal level, then they will start developing major health problems. If you use these methods mentioned with your diabetic diet, you will be able to manage your blood sugar mush better.
Banani Mandal is involved in healthcare market research since 2009. She writes on various health topics and very much passionate about herbal and organic healthcare.