Diabetes Diet | Diabetes Healthy Solutions

Managing Diabetes through a Healthy Diet: What to Eat and Avoid

Diabetes is a chronic metabolic disorder characterized by high blood sugar levels that can cause a range of complications if left unmanaged. One of the most important ways to manage diabetes is through dietary intervention. Proper nutrition can help individuals with diabetes maintain healthy blood sugar levels, prevent complications, and improve overall health and quality of life.

In this article, we will provide a comprehensive overview of diabetes diet guidelines, including what to eat if you are diabetic, foods to avoid, and tips for meal planning and preparation.

What to eat if you are diabetic

Complex Carbohydrates:

Complex carbohydrates are an essential component of a healthy diet for individuals with diabetes. These carbohydrates are broken down slowly in the body, which helps regulate blood sugar levels. Foods that are high in complex carbohydrates include whole grains, legumes, vegetables, and fruits.

Some examples of complex carbohydrates include:

Brown rice
Quinoa
Whole grain bread
Oatmeal
Sweet potatoes
Lentils
Chickpeas
Black beans
Apples
Berries
Oranges
Grapefruit

Lean Proteins:

Protein is an essential nutrient that helps build and repair tissues in the body. However, not all proteins are created equal. When choosing protein sources, it’s important to opt for lean options that are low in saturated fat.

Some examples of lean proteins include:

Skinless chicken or turkey
Fish, such as salmon, tuna, and cod
Legumes, such as lentils, chickpeas, and black beans
Low-fat dairy products, such as Greek yogurt and skim milk
Tofu
Egg whites

Healthy Fats:

Contrary to popular belief, not all fats are bad for you. In fact, healthy fats are essential for overall health and can help to regulate your blood sugar levels.

Some examples of healthy fats include:

Avocado
Nuts, such as almonds, walnuts, and pistachios
Seeds, such as chia seeds and flaxseeds
Olive oil
Canola oil

Fiber:

Fiber is a type of carbohydrate that cannot be digested by the body. However, it plays an essential role in regulating blood sugar levels and promoting digestive health.

Some examples of high-fiber foods include:

Whole grains, such as brown rice, quinoa, and whole-grain bread
Fruits, such as apples, oranges, and berries
Vegetables, such as broccoli, carrots, and sweet potatoes
Legumes, such as lentils, chickpeas, and black beans
Nuts and seeds, such as almonds, chia seeds, and flaxseeds

Water:

Staying hydrated is essential for individuals with diabetes. Drinking enough water can help regulate blood sugar levels and prevent dehydration, which can lead to a range of complications.

Foods to avoid if you are diabetic

Simple Carbohydrates:

Simple carbohydrates are quickly broken down in the body, which can cause a rapid increase in blood sugar levels. If you have diabetes, you should avoid or limit foods that are high in simple carbohydrates, such as:

Candy
Soda
Juice
Pastries
White bread
White rice
Potatoes
Pasta

Saturated and trans fats:

Saturated and trans fats are unhealthy fats that can increase the risk of heart disease and other diabetes complications in people with diabetes. Foods that are high in these types of fats include:

Red meat
Processed meats, such as bacon and sausage
Butter
Cheese
Fried foods
Margarine
Shortening

What about salt? Can you eat salt if you are diabetic?

If you have diabetes, it’s important to monitor your sodium intake, but you don’t necessarily have to avoid salt altogether.

While salt doesn’t directly affect blood sugar levels, it can raise blood pressure and increase the risk of cardiovascular disease, which is already a concern for people with diabetes. Therefore, it is recommended that people with diabetes limit their salt intake to 2,300 milligrams per day or less.

However, this amount may vary depending on individual health needs, so it’s always best to consult with a healthcare provider or registered dietitian to determine the appropriate amount of sodium for your specific condition.

Additionally, there are ways to flavor food without adding salt, such as using herbs, spices, or other low-sodium seasonings.

Juvenile Diabetes Diet

Proper management of type 1 diabetes requires maintaining a healthy diet designed to ensure proper nutrition while monitoring the intake of fat, protein, and carbohydrates. However, it is essential to understand that there is no single universal type 1 diabetes diet. Proper management of the condition involves being mindful of what and how you eat and how the body responds to certain foods.

Why Should you Follow a Juvenile Diabetes Diet?

Although there’s no universal diet for juvenile diabetes, people with the condition need to monitor their blood glucose levels closely. Without insulin therapy, proper diet, and exercise, a person with juvenile diabetes could experience serious health complications. Some of the common complications associated with unmanaged type juvenile diabetes include:

High blood pressure and increased risk for stroke, poor blood circulation, and heart attack
Skin sores can be infected causing pain and tissue death
Vision problems
Nerve damage
Kidney damage

Following the proper type 1 diabetes dietary guidelines can mitigate the complications associated with the condition and improve the overall quality of life.

Read about the Obesity Epidemic associated with Juvenile Diabetes HERE!

How Can you Prepare for a Juvenile Diabetes Diet?

Although there is no standard diet for juvenile diabetes, a dietitian or nutritionist can help you come up with a diet and create meal plans that work for you even in the long term.

It might seem easy to reach for processed foods and fast foods especially when you’re short on money or time, but it’s essential to keep in mind that these foods are high in salt, sugar, and fat, and they offer minimal nutrients.

Grocery shopping regularly and planning meals ahead can help reduce “emergency eating” which is usually “unhealthy eating”.

Stocking your kitchen well with healthy foodstuffs can also help reduce your intake of unhealthy sugar, sodium, fat, sodium, and carbohydrates that can spike blood glucose.

One of the most important aspects of a healthy juvenile diabetes diet is consistency. You can maintain consistent blood sugar levels by:

Eating around the same time every day
Avoiding skipping meals
Paying keen attention to food labels

Starting a Diabetes Diet

You should work with your doctor to calculate the right dosage of insulin according to your carbs intake. Your healthcare provider will also guide you on the importance of exercise and your recommended activity level.

Choosing nutritious foods high in minerals and vitamins is optimal. It is generally recommended that you choose nutrient-dense carbohydrates, healthy proteins, and fats.

In case you’re having any problems managing juvenile diabetes, work with your dietitian or doctor to help manage your timing of meals and medications. It is also important to discuss the portions of carbohydrates per meal that are appropriate according to your specific condition and needs.

Here are some recommendations:

Carbohydrates

The three main types of carbs are sugar, starches, and fiber, which can come in form of bread, pasta, fruits, beans, or starchy vegetables. Carbohydrates are converted into sugar in the digestive tract before being absorbed into the bloodstream hence raising your blood sugar level.

Therefore, it is important for people with juvenile diabetes to manage their carbohydrate intake. If your blood sugar levels are low, choose fast-acting carbohydrates that will be easily digested and then absorbed into your bloodstream.

Start with 15g of carbohydrates then recheck your blood glucose and have another 15g if the level is still low.

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Fast-acting carbs (15 grams) include:

4-6 crackers
¼ cup of fresh fruit juice
4 ounces of fresh fruit (1 small fresh fruit)
1 tsp of honey
2 tsps of raisins

Fruits

If you are using a juvenile diabetes diet plan, fruits should be counted as carbs because they’re natural sources of sugar. You can opt for frozen or fresh fruits. However, it is important to keep in mind how many carbs are in specific portions of fruit in order to properly manage your insulin and blood sugar levels.

Examples of fruits that contain carbohydrates (portions that contain 15g of carbohydrates)

3 ounces of fresh/frozen grapes
½ cup of canned fruit
4 ounces of fresh fruit (1 small fresh fruit)
1 cup of melon or grapes
½ cup of fresh fruit juice

Remember, you don’t have to limit your intake to only 15g per snack or meal. However, you should note the number of carbohydrates in specific servings based on your blood glucose management plan and insulin needs.

Vegetables

Sugar, in form of starch, naturally occurs in a wide variety of common vegetables including peas, corn, and potatoes. However, starchy vegetables are higher in carbs compared to other vegetables and should be consumed in moderation and properly accounted for especially when calculating the carbohydrate intake of type 1 diabetes patients.

On the other hand, non-starchy veggies have a lower impact on the blood sugar level and are richer in phytochemicals, fiber, and minerals. Therefore, you can eat up to 3 cups of non-starchy vegetables per meal without having a big effect on your blood sugar levels.

More than 3 cups of non-starchy vegetables can be counted as 15g of carbohydrates and anything less than 3 cups should be considered “free”. Examples of non-starchy vegetables include:

Onions
Beets
Asparagus
Green leafy veggies
Carrots
Sprouts
Peppers
Celery
Cucumber
Tomatoes
Sprouts

Always choose frozen or fresh vegetables without added sauces or salt.

Portions of starchy veggies that contain 15g of carbohydrates include:

½ cup of peas
3 ounces of baked potato
½ cup of squash
½ cup of boiled potatoes or sweet potatoes
½ cup of corn

Whole grains

These are considered fibrous and nutritious starch and it is recommended that about 50% of grains consumed should be whole. Whole-grain bread, bran cereal, and brown rice are great sources of whole grains.

Be mindful of your total intake in a single meal and read labels to ensure your blood sugar is properly regulated with the medication you are using.

Fats and proteins

Healthy fats are important for optimal heart and brain functioning while proteins are very important in repairing wounds and maintaining muscle. Proteins can be found in meat, eggs, and beans. Healthy fats include seeds, nuts, and avocado.

Fats and proteins don’t directly raise blood sugar levels. However, experts recommend that people with juvenile diabetes limit their intake of fatty or processed meats, which are high in sodium and saturated fat.

Although these items do not affect blood sugar directly, consuming them in high quantities can have harmful effects such as heart disease, which is a common complication of type 1 diabetes.

When Should You Eat?

Knowing when and what to eat is extremely important.

It is recommended that juvenile diabetes patients eat smaller meals while progressively snacking throughout the day in order to make their blood sugar easier to manage and monitor while preventing spikes.

A certified diabetes educator or registered dietitian and your doctor can help you calculate the insulin needed to support your carbs intake while avoiding blood sugar lows and highs.

Nuts, vegetables, and fruits travel easily and are particularly great to have on hand especially when you need them.

Physical activity and exercise lower blood sugar. Therefore, it’s important to measure blood sugar levels before and after engaging in any physical activity. This lets you know how much you have to eat in order to maintain healthy blood sugar levels.

The bottom-line

Living with juvenile diabetes or type 1 diabetes means you must be more mindful of what you eat and its impact on your body. Your nutritionist, dietitian, and a doctor can help you create a meal plan that works specifically for you.

See more information HERE on Juvenile Diabetes:)

Top 5 Diabetes Diet Tips for Creating Healthy Meal Plan

Diet plays a key role in regulating blood glucose. A healthy diet plan tailored to your specific needs will help you do this. Most people with diabetes are overweight or obese

Controlling your diet may be the key to reducing the risk of diabetes as well as improving your symptoms if they are affected by this disease. Maintaining a good diet is a healthy choice for everyone.

You don’t need to buy special foods for Diabetes, you just need to make healthy choices. Before you go out looking for new foods though, conduct a pantry audit to see which foods you already use and if you can make healthier choices.

Tip # 1: Going Shopping as a Diabetic

Be prepared when you go shopping: A shopping list will save you time and money and can help prevent impulse buying. Keep a notepad in the kitchen or a list on your smartphone and note down the items you need as you run out of them

Don’t shop if you are hungry: People who shop on an empty stomach tend to buy more – particularly things they really don’t need. Try to go shopping just after a meal.

Get to know your grocery store: Once you know the layout, write your list in categories that resemble the aisles. This keeps you out of the aisles you don’t need to visit and can eliminate unnecessary shopping time.

Buy fruit and vegetables in season: This is the smartest and cheapest way to reach your goal of eating two serves of fruit and five serves of vegetables a day.

Occasionally take your time: Every so often, take time to compare brands and investigate new products. The quietest times to shop are early in the week and late at night.

Skip that aisle: If you don’t need food from a particular aisle, don’t visit it. This applies especially to the confectionery, biscuits, pastry and soft-drink aisles.

If you are in a hurry, shop on the edges: Foods kept on the perimeter of the supermarket tend to be core foods – meats, vegetables, salads, breads and chilled items such as dairy foods and spreads.

Tip # 2: Use the Diabetes food pyramid.

The Diabetes food pyramid, published by the Department of Agriculture (USDA) has six food groups (in order of what you should eat more and less carbohydrate and protein):

Fats, sweets and Alcohol – try and avoid these as best you can. Perhaps just on rare occasions,
Milk – 2-3 servings per day
Meat, meat substitutes and other proteins – 4-6 oz per day divided between meals. This is equivalent to ¼ cup cottage cheese, 1 egg, 1 tablespoon peanut butter, or ½ cup of tofu.
Fruits – 2-4 servings per day.
Vegetables – 3-5 servings per day.
Cereals, breads, grains and other starches – 6-11 servings per day eg…1 slice of bread, ¼ bagel, ½ and English muffin or pita bread, ¾ cup dry cereal, 1/3 cup of pasta or rice.

Tip # 3: Balance Your Diet

What you choose to eat can be powerfully important for your health and well being. Your diet can make a huge difference to your Blood sugar levels, and also you blood pressure and cholesterol levels.

It used to be thought that a diet for controlling diabetes was all about cutting out sugar. Nowadays the nutritional recommendations focus more on weight control and a healthy eating pattern low in saturated fats and high in fiber, with a moderate intake in less refined wholegrain carbohydrate foods and of healthy fats such as those in oils and nuts.

A small amount of added sugar is not a problem, since we now know that starchy carbohydrate foods cause a greater increase in blood glucose levels than does sugar. The quality of the carbohydrate foods you choose and the type of fats you eat are important.

Tip # 4: Food labels

Nutritional information panels on food packaging allow us to compare products of the same nature. Always check the ‘per 100g’ column. The serving size given on the label is determined by the manufacturer and in not necessarily the right one for you.

DAIRY

For dairy products, check the fat and saturated fat content and choose lower-fat varieties. If you do choose full-fat versions, simply eat smaller amounts. As a general rule, choose foods with less than 10 grams total fat per ‘100 grams’, but with dairy products choose foods with less than 2 grams total fat per ‘100 grams’. Aim for as low a saturated fat content as possible.

BREADS

For breads, you need to check whether it is a wholegrain, and is high in fiber (more than 5 grams fiber per 100 grams.) Or has a low GI. For breakfast cereals, check the fiber content and choose higher-fiber cereals (3 grams fiber per serve).

CEREALS

Some cereals are higher in fat but this comes from nuts which contain healthy fats. Don’t let the fat content of these foods put you off – as they can be healthy choices in controlled amounts. Do look out for the sugar content – some breakfast cereals are very high in sugar.

Tip # 5: A word about Sugar Substitutes

A moderate intake of sugar (10 per cent of your total daily energy needs) is acceptable in a healthy diet, but diabetic diets often include sweeteners to replace sugar in foods and beverages. There are two types of sweetener: non-nutritive (which is also referred to as ‘artificial’ or ‘intense’) and nutritive.

Non-nutritive sweeteners, such as saccharin, have a minimal or no effect on blood glucose levels, making them popular among people trying to lose weight and control their blood sugar levels. They are generally much sweeter than sugar, so you need to use much less of them

Nutritive sweeteners, still contain calories and can affect blood glucose levels. Some such as honey and fructose, should be considered as providing plentiful energy without much nutritional value.

Non-nutritive sweeteners:

Saccharin: (954) Available in table-top powder, liquid or tablet.

Aspartame : (951) Used in diet products such as sugar-free gum, soda, cordial, yogurts.

Cyclamate : (952) Not suitable for cooking

Acesulfame K : (950) Suitable for cooking – stable at high temperatures.

Sucralose : (955) Very heat stable and no aftertaste.

Steviol glycosides : (960) Heat stable – does have an aniseed aftertaste.

More information HERE on artificial sweeteners!

Diabetic Diet Facts

The food you choose to eat, can be powerfully important for your overall health and well being.Your diet can make an enormous difference to cholesterol, blood pressure and blood glucose levels.

The diabetic meal plan is designed to help control blood sugar levels, the less fluctuation, especially rapid release of glucose in the blood is an important aspect of blood sugar control in patients with diabetes mellitus.

It was once thought that the diabetes diet was focused mainly around just cutting out sugar from your diet. However more recently it seems the recommendations for a good diabetic diet focus on a more healthy eating plan high in fibre and low in saturated fats, including a moderate amount of whole grain carbohydrates.

Moreover, a small amount of sugar isn’t a problem, as we now understand that the foods rich in starchy carbohydrates cause more of an increase in blood sugar levels than does sugar.

Some Interesting FACTS to help with Diabetic Meal Planning

1. A good diabetic diet should be a balanced meal plan tailored to your needs, tastes, lifestyles and activity level while aiming to provide all the diabetic needs while keeping the blood sugar as near normal as possible.

2. Not all so called “sugar free” foods are calorie free. There really is a lot of ‘marketing gimmicks’ out there. Some food products that are labeled sugar free, also contain carbohydrates which is in the form of starch. This will certainly increase your blood glucose levels. Choose starchy foods such as whole grains, as they are high in fibre.

3. Fat Facts! Fat doesn’t directly impact blood glucose levels, however if your meal does contain a large amount of fat, this can certainly cause the stomach to empty at a much slower rate and slow down the digestion of carbohydrates. Your blood glucose levels will stay higher for longer, which in turn makes it more difficult to keep your levels within the desired range.

4. When you are experiencing a Hypoglycemia episode, don’t treat that as a good excuse to just go eating your favorite sweet treats uncontrollably. This will cause your blood glucose levels to spike.

If you experience Hypoglycemia, it should be treated with approximately 15-20 g of carbohydrates (This would be for a reading of <4.9 mmol/L. Best to choose a fast acting carb – for instance jellied sweets, soda or juice.

5. Can I eat more protein, but cut down on carbohydrate? If you eat an excessive amount of anything, ie protein, you will also increase the level of fat that you consume and undoubtedly gain weight.

6. Diabetics should certainly eat fruits. Fruits are very good sources of fibre, antioxident vitamins and minerals, although they do contain carbohydrates. Aim for just 2 pieces of fresh fruit per day. (not canned)

Remember that a key objective of a diabetic diet is to reduce weight and keep it off, so a well planned diet is vital for the treatment of diabetes. Moreover, losing weight may not cure your diabetes, but will certainly help to control your levels which will improve your insulin resistance.

Have you ever tried Acupuncture to help your diabetes?

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The American Diabetic Diet

More than 1 million Americans are diagnosed with diabetes each year and more than 200,000 deaths are attributed to the disease. If you have been diagnosed with diabetes, or simply want to take better care of how you eat is to your advantage to follow the diet for diabetic Americans, in order to keep the diabetes under control.

Both type 1 and type 2 diabetes must learn to follow a diet plan for diabetics to stay healthy. Following the plan of good eating, such as the American Diabetes Diet, diabetic patients are able to effectively control blood sugar without medication.

The reason for the American diet for diabetics is so highly effective is because it covers all food groups. The American diabetic diet plan recommends foods high in monounsaturated or polyunsaturated fats and low in saturated fat. Most of the calories recommended in the American diet come mainly carbohydrates diabetes, second from fat, and protein.

The American Diabetes diet should be followed every day and made the following recommendations:

5 Servings of fruits and vegetables (spinach, broccoli and carrots
6 Servings whole grains (cereals, bread and pasta)
2 Servings (meat, fish or chicken)
Dairy products (eggs, skim milk, nonfat cheese, yogurt, even ice cream low fat)

Every persons makeup is different, so are their bodily needs. Some of us require the consumption of calories.

American Diabetic Diet Plan for those who need 1200-1600 calories include:

Three servings fruits and vegetables
Two servings of milk, yogurt and meat
Three servings of fatty
Six servings of starches

The American Diabetes diet plan for people who need 1600-2000 calories include:

Three fruit serving
Four servings of vegetables
Two servings of milk, yogurt and meat
Four servings of fatty
Eight servings of starches

The diabetic diet menu for those who need 2000-2400 calories include:

Three servings fruit
Four servings of vegetables
Two servings of milk, yogurt and meat / br> <
Five servings of fatty
Eleven-portions of starches

The popular belief is that people with diabetes should not eat sweets. This is not always so. The American Diabetes diet recommends eating fresh, but in limited quantities. It’s important to eat low-calorie desserts or artificial sweeteners as a sugar substitute.

This particular diet plan is not only useful for people with diabetes, but for everyone. People with diabetes have the same nutritional needs as anyone else. And also the need for regular exercise is the same for people with diabetes as for those without.

The integration of the Diabetes exercise and diet, along with individually prescribed medications are essential to controlling diabetes. Have a well balanced diet and choose the right kind of foods, the diabetic patient can move the glucose to normal levels.

Controlling the blood glucose levels is the main objective of following the diabetic diet for Americans.

Be healthy and live a longer and happier life through the American diabetic diet. Before the commencement of any diet plan, it’s a good idea to consult your health care provider.