Nutrition for Diabetes
Proper Nutrition is key to controlling both types of diabetes and preventing Type II diabetes if you are pre-diabetic. Eating a balanced diet is the best way to keep your blood sugar within a healthy range. Depending on the severity of your situation, anything from minor tweaks to a total change in eating habits may be in order, but making changes is easier than you think!
Your body needs proteins, fats and carbohydrates to keep all of its parts running. A balanced diets means eating all of these components in the right proportions. People with diabetes need to be especially careful about consuming simple carbohydrates, as these are converted to sugar in the blood and will therefore raise blood glucose levels. A diet low in carbohydrates is the best way to maintain a stable blood sugar.
A low carb diet means getting most of your calories from proteins and healthy fats instead of carbohydrates. Each person’s dietary needs are different, but generally consuming between 50-150 grams of carbohydrates daily is considered low-carb. Always read food labels and check the total number of calories as well as the grams of fat, carbohydrates and protein. The best foods for this diet are those that have the highest ratio of proteins to fats to carbs, meaning you get more proteins and fewer carbs.
There are three main types of carbohydrates:
- Starches (complex carbs) – found in beans, oats, barley, rice, and starchy vegetables like corn and potatoes
- Sugars – these can be either naturally occurring, like the sugar found in dairy products and fruit, or added, like corn syrup. Try to avoid added sugar altogether, but also be sparing with your naturally occurring sugars.
- Fiber – found in plants, not animal products. Fiber is indigestible and help keeps your digestive tract running smoothly, while also helping you feel fuller for longer. Most people do not eat enough fiber – aim for 25-30 grams of fiber a day. Good sources of fiber are beans and legumes, fruits and vegetables (especially the skins), and whole grains.
Eating low-carb is easier than you think! Try some of these tips to get started:
- Pasta, bread, bagels, and other baked goods are very high in carbohydrates. Avoid them as much as possible, but if you must have them choose whole-wheat or whole-grain varieties.
- Never drink your calories! Choose water, diet soda or tea over regular sodas, fruit juices and other sugary drinks.
- Alcohol is not off limits, but drink wisely. Women should have no more than one drink per day and men no more than two. Check your blood glucose before you drink and eat either before or while you are drinking. Never drink when your blood glucose is low.
- Cut out candies, baked goods, ice cream, and other sugary desserts as much as possible. If you must indulge once in a while, keep your portion sizes small and watch your carbs carefully for the rest of the day.
- Restrict your intake of unhealthy fats such as butter and fatty processed foods, but consume more healthy fats such as those found in avocados, nuts, and salmon. These “healthy fats” are monounsaturated and can help lower your LDL, also know as bad cholesterol.
- Finally, remember that even healthy foods can lead to weight gain if you are consuming calories in excess of what you burn in your daily activity. Use a calculator like this one to determine how many calories you should consume daily.
To learn more, check out diabetes.org
Sources:
- http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/alcohol.html
- http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/carbohydrates.html
- http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/fat-and-diabetes.html
- Image source http://upload.wikimedia.org/wikipedia/commons/3/3d/Make_healthy_choices_poster.jpg
