Diet For Diabetic

by laura on December 1, 2011 · 1 comment

Diet for diabeticDiet For Diabetic, Here’s The Skinny

Diet for a diabetic, navigating the ocean of food choices currently available can be daunting. But it all comes down to a rather simplistic idea. Eating whole foods (unprocessed), filling your plate with vegetables and healthy proteins, and avoiding sugars of all kinds including alcohol.

Healthy carbohydrates are not completely forbidden in many diets for diabetics. Diabetics should focus on only the healthiest carbohydrates such as vegetables, whole grains, legumes (peas, lentils, beans), and low-fat dairy products.

Fish is an excellent source or protein in a diet for diabetic. Salmon, herring, and anchovies are rich in healthy fats.  Tuna, cod, and halibut are lower in fats and excellent sources of protein.  Mackerel and swordfish have  been found to have high levels of mercury , so they should not be eaten on a regular basis.

Nuts are a healthy, satisfying snack and are an excellent source healthy fats. Nuts also have a low glycemic effect. Fat should never be left out of any diet for diabetic because it is so critical to the health of every cell in the human body.

Try to eat a good combination of fats. A good variety of unsaturated, polyunsaturated, and saturated fats is best in my experience. All of these fats play a role in good health, even saturated fats. Saturated fats have been demonized in recent years but recent studies have shown them to be beneficial in many ways.

The fats that one needs to avoid in a diet for diabetic needs, or any healthy diet for that matter are trans fats. Trans fats are chemically produced by altering the natural chemical state of fat. This greatly affects the way that the human body utilizes it in a very negative way, which is why it is so important to avoid all together. Go for natural fats of all kinds in a variety of foods. Some great ones are avocados, almonds, walnuts, coconuts, and pecans.

It’s All In the Planning, Diet For Diabetic

Finding success in controlling your blood sugar and weight with diet for diabetic,  is all about planning. Planning out your meals and snacks can make an incredible difference in your ability to adhere to a plan. And with almost any diet ,after a few weeks, it becomes second nature and much easier to live with.

When planning your meals it is very important to keep close track of carbohydrates. There are many free online tools available that can be utilized to easily keep track of exactly how many carbohydrates you are consuming. Another option are the apps that are now available for smart phones. I find these very easy and convenient to use.  Many of these apps also include tools that can help you plan your shopping trips and meals.

Glycemic Index is another important factor in planning your meals. Try to eat only whole grains. The closer the grain is to it’s natural state the better. You want your grains whole, unbleached, not stripped of their natural nutrition. And the closer the grain is to it’s natural state, the slower it will be digested. When a grain is slowly digested, it is much less likely to cause blood sugar levels to rise or be affected in a negative way.

Diet For Diabetic, Sample Meal Plan

Your calorie intake should be based on your height, weight, and daily activity level. The following suggestions would be for a 1200 to 1650 calorie per day diet.

  • Breakfast  Whole grain english muffin, one poached or boiled egg, one piece of fruit.
  • Lunch   grilled sirloin, 1/2 cup brown rice, 1/2 cup steamed green beans, one piece of fruit.
  • Dinner whole grainPasta with broccoli, carrots, zucchini, yellow squash and Parmesan cheese, 1 cup of low-fat milk.
  • Snacks whole grain crackers with one ounce of cheese and small piece of fruit.

As I said earlier, it really comes down to a few simple rules and eating foods that are closer to their natural state (unprocessed).  Don’t be afraid of fats and protein. Follow these simple ideas and you can’t go wrong in your diet for diabetic.

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