Diabetes Diet
Nutrition is a cornerstone of diabetes management.
General Principles
The general principles that follow indicate just how much
flexibility there is for people with diabetes. In general,
nutritional advice for people with diabetes is the same as that
for everyone.
Enjoy a variety of foods.
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Emphasize cereals, breads and other whole grain products, vegetables and fruit.
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Choose lower-fat dairy products, leaner meats and food prepared with little or no fat.
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Achieve and maintain a healthy body weight by enjoying regular activity and healthy eating.
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Limit salt, alcohol and caffeine.
People taking medications (insulin or diabetes pills) must adjust the timing and dose of their medications with the timing of meals and physical activity. This is where your doctor and Registered Dietitian can really help.
Dietary carbohydrates from cereals, breads, other grains,
legumes (such as chickpeas, lentils), vegetables, fruits, dairy
products and added sugars should provide 55 percent of the
calories (energy) you consume each day. Both the source of
carbohydrate (i.e., whether it comes from a glass of milk or
potato) and the amount eaten affect blood glucose and the body's
response in providing insulin. Some readers may have been taught
to differentiate between complex carbohydrates (e.g., cereal)
and simple carbohydrates (e.g., table sugar). These terms are no
longer in favor as they do not indicate the impact of the
carbohydrate on blood glucose. Instead, dietitians now consider
something known as the 'glycemic index'. This is a measure of
the degree by which blood glucose rises in response to a given
food. Foods with a low glycemic index (such as legumes, al dente
pasta and barley) may help improve blood glucose control. Your
dietitian can help you with this and provide you with lists of
low and high glycemic index foods.
Sugars and Diabetic
Meal Plans
Research clearly shows that sugars are an acceptable part of a
healthy diet for people with diabetes, particularly sugars
obtained from fruits, vegetables and dairy products. Up to 10
percent of total daily calories can come from added sugars, such
as table sugar and sugar-sweetened products, without harming
blood glucose control in most people with diabetes. For example,
if you consume about 2,000 calories in a day, you could have up
to (but no more than) 200 calories in the form of added sugar.
Some people find it handy to use an actual teaspoon or tablespoon when measuring out sugars. This will help you stay within the allowable limits. It can be easy to misjudge as that lovely maple syrup runs out of the bottle!
Fibre
Everyone, including people with diabetes, are advised to increase their intake of dietary
fiber. Good sources of dietary fiber include whole grain cereals, breads, legumes and brown rice, fruits and vegetables.
Adults should consume at least 25 to 35 grams per day from a variety of sources. As labels often provide the amount of
fiber in a given serving, get in the habit of making choices in the grocery aisle that provide more
fiber.
Protein
Current evidence indicates that people with diabetes have similar protein requirements to the general public and should consume about 0.86 g/kg per day. This means that a 60 kg person (about 135 lbs.) should eat about 51 grams of protein a day (this would represent about 7 oz. of cooked meat). Vegetable protein (such as tofu) may have some added benefits such as reducing cholesterol. Remember that protein is found in many dishes and many food groups, not just meat. Excessive protein consumption may play a role in the development of diabetic nephropathy (kidney disease). Anyone with kidney disease or who is at high risk should get more information from their health care team.
Fats
For adults who maintain a reasonable weight and have normal blood fats (such as cholesterol), most can consume up to 30 percent of their total daily calories in the form of fat (oils, butter, margarine, etc.). Understanding the many kinds of fats and figuring out how to calculate fats from food labels can be confusing and frustrating.
Here are some things to keep in mind when buying and eating fat:
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Use monounsaturated fats where possible (e.g., canola oil, peanut oil, olive oil).
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Limit polyunsaturated fats (e.g., corn or vegetable oil) to 10 percent of total calories per day.
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Limit saturated fats (e.g., butter, milk fats, and meat products) to 10 percent of total calories per day.
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Limit foods containing saturated fats and transfatty acids (look for the following in ingredient lists: coconut oil, palm oil, etc.)
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Omega-3 fatty acids are thought to have some beneficial effects on blood fats known as serum triglycerides.
Fish such as salmon and mackerel are rich in omega-3 fatty acids and should be eaten at least once a week.
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Remember that fats are also found in nuts, olives, paté, avocado and many packaged foods. Be on the lookout for hidden fat sources. A degree in total fat is an important part of healthy eating.
Alcohol
Moderate alcohol consumption is acceptable for people with diabetes whose blood glucose and blood fats are well controlled. All people with diabetes should discuss alcohol consumption with their dietitian. Such individuals could consume up to five percent of total daily calories (or two drinks per day), whichever is less. Here are some caloric breakdowns of common alcoholic beverages:
Sweeteners
Individuals with diabetes should be educated on the use of sweeteners. Some sweeteners are considered 'nutritive' because they provide some calories in the form of carbohydrate (e.g., fructose, sucrose, xylitol and others). Non-nutritive sweeteners are calorie-free and include acesulfame potassium (or Ace-K, often found in soft drinks), sucralose (Splenda), aspartame (Nutrasweet), cyclamate and saccharin. One of the most important things to remember is that these no-calorie or low-calorie sweeteners may be ingredients in foods that may be high in fat, and, therefore, high in calories.
Click Here to Review A Simple
Diabetes Diet Prepared Menu Plan
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