Diabetes Diet Tips

Managing your blood sugar with diet

Whether you’ve got Type 1 or Type 2 Diabetes, your nutritional concerns are the same: regulating your blood sugar level. If you have Type 2 Diabetes, your doctor may also have suggested that you lose weight. If you follow a nutritionally balanced diet, as advocated in The Manual for a Healthy Body and Happy Mind, you can maintain a healthy weight and regulate your blood sugar levels.

It used to be that diabetics were told to restrict their total intake of carbohydrates. We now know that the type of carbohydrate can make all the difference.  All carbohydrates are broken down into glucose by the body. This glucose raises your blood sugar level and the hormone insulin is released to gather up the glucose and distribute it to your cells. Diabetics have a defect in this system and either don’t produce enough insulin or the insulin produced is not effective, and their blood glucose levels remain at a potentially harmful level. We now know that some carbohydrates are broken down more slowly than others and don’t cause that drastic spike in blood sugar; these are known as low-glycemic carbohydrates.  Low-glycemic foods include fruits, vegetables, whole-grains, peas, beans, and lentils. High-glycemic foods like white bread, cookies, cakes, crackers, potatoes, and sugary drinks should all be avoided by diabetics. Some other diabetic dietary tips include:

• Use alcohol infrequently. The body metabolizes alcohol in a similar style as fat. Drink alcohol in moderation and only when your blood sugar levels are controlled.
• Avoid refined foods and snacks. These are typically high in sugar, fat, and calories and provide little nutrient benefit.
• Eat a wide variety of foods, but choose those that are high in fiber, low in saturated and trans- fats, and eat lots of fresh fruits and vegetables.
• Eat regularly. It is important to eat small, regular meals to maintain a healthy blood sugar level. Make it a point to eat 5 or 6 small meals a day and don’t skip meals.
• Eat heart-healthy fats from fish such as salmon and herring, and avocados, olives, walnuts, pecans, and olive oil.
• Avoid foods with high levels of sodium and stop adding salt to your foods. Aim for a daily sodium intake of 2000 mg or less.
• Replace saturated and trans-fats with heart-healthy fats.
• Avoid high-fat meat and dairy products and other foods high in saturated fat and cholesterol.

Resources:

http://www.diabetes.org.uk/Guide-to-diabetes/Introduction-to-diabetes/What_is_diabetes/

http://www.mayoclinic.com/health/diabetes-diet/DA00027

http://diabetes.webmd.com/diabetes-diet-healthy-diet-basics

http://www.netdoctor.co.uk/diabetes/managing/diet_and_diabetes_000686.htm