Guide to a Healthy Diabetic Diet

Diabetes has become a major disease in developed nations such as the United States. Not only is it effecting the older generations but has spread to children and infants as well. Each year younger and younger children are being diagnosed with this life changing disease.

The good news is diet, exercise and modern day medications can help individuals lead a very active and normal life.

Ultimately there is two kinds of diabetes: in type one, the pancreas does not produce insulin, which is needed for the cells to absorb the glucose released into the bloodstream after eating. In type two, the pancreas produces insulin, but in insufficient amounts. Or, the body is unable to absorb what the pancreas does create. In either case, the end result is the same and blood sugar levels need to be closely monitored to keep you safe and healthy.

Managing your blood sugar level -it is key, the blood sugar levels should not have extreme highs and lows but rather stay steady. To achieve this, National Diabetes Information Clearinghouse (NDIC) recommends that you:

• Eat about the same amount of food each day.
• Eat your meals and snacks at about the same times each day.
• Do not skip meals or snacks.

Beneficial foods for a diabetic diet include the following

• Eat less fat, especially less saturated fat (found in fatty meats, poultry skin, butter, 2% or whole milk, ice cream, cheese, palm oil, coconut oil, trans fats, hydrogenated oils, lard, and shortening).
• Choose lean meats and meat substitutes.
• Switch to low-fat or fat-free dairy products.
• Eat at least 5 servings of fruits and vegetables each day.
• Cut back on foods that is high in cholesterol (such as egg yolks, high-fat meat and poultry, and high-fat dairy products).
• Choose the kinds of fat that can help lower cholesterol, such as olive or canola oil. Nuts also have a healthy type of fat.
• Eat fish two or three times a week, choosing kinds that are high in heart-protective fat (such as tuna and salmon).
• Cook using low-fat methods (such as baking, roasting, or grilling foods or by using cooking sprays).
• Eat more foods that are high in fiber (such as oatmeal, oat bran, dried beans and peas like kidney beans, fruits, and vegetables).
• Eat less salt and sodium.

Using a diabetic food pyramid along with a meal journal that tracks your meal plan and the results of your blood sugar tests, can be very helpful. The journal helps you adjust the diet to ensure your Blood sugar levels are being maintained and it can help your doctor or nutritionist guide in making any adjustments to meal plans. A typical diabetic food pyramid may look like this:

• Grains and starches-6 to 11 servings per day. This group includes bread, cereal, rice, and pasta. The starchy vegetables potatoes, peas, and corn are included here, as are dried beans such as pinto beans and black-eyed peas, because they have a carbohydrate content equivalent to one slice of bread. They should be counted as carbohydrates for the meal plan.
• Vegetables-at least 3 to 5 servings per day. Spinach, chicory, sorrel, Swiss chard, broccoli, cabbage, bok choy, brussel sprouts, cauliflower, kale, carrots, tomatoes, cucumbers, and lettuce all belong to this group.
• Fruit-2 to 4 servings per day. The ADA emphasizes blackberries, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, apricots, and grapes.
• Milk-2 to 3 servings per day. Again, the emphasis here is on low- or non-fat milk.
• Meat and meat substitutes-4 to 6 ounces per day, divided between meals. Cut all the visible fat off the meat before cooking or eating, and keep the portion sizes small (a 3-ounce serving is the size of a deck of playing cards). Meat replacements include tofu, eggs, dried beans, cheese, cottage cheese, and nut butters.
• Fats, sweets, and alcohol- Potato chips, candy, cookies, cakes, crackers, and fried foods belong to this group. Keep your servings of these foods small and save them for a special treat.

My father was diagnosed with Type II diabetes ten years ago, he has fortunately been able to control his sugar levels without the use of any medications. He is healthy and active and has educated himself on the disease to ensure success with his Diabetic Diet.

As always make sure you get the advice of your doctor before making any changes to your diet or medications.