Diabetes – Diabetic Diet Facts (Part I)

Once a person is diagnosed with diabetes, he/she should contact a dietician to get a better idea of how to consume different food varieties while keeping an eye on their blood sugar.

To make it simple, the diabetic diet is no different than the regular food pyramid quantities and components except that the diabetic should watch their carbohydrate intake. The best is a low fat diet with complex carbohydrates.

Carbohydrates:

This is the most important component of the diet. It should consist of starchy foods like wheat, rice, pasta, potatoes, peas, corn etc. 6 – 8 servings per day

Try to eat complex carbohydrates. 45 – 65% of calories should come from your carbohydrates.

Vegetables:

Examples include carrots, green leafy vegetables, green string beans etc. Vegetables have less carbohydrates (except those falling withint the carbohydrate group such as potatoes, peas, beans, corn etc). They provide vitamins and minerals. You should remember vegetables that are high in fibre. Fibre is good for lowering cholesterol in blood. 3 – 5 servings per day

Half of the servings can be cooked and the other half as raw vegetables. Eat colored vegatables like carrots, broccoli, green leaves.

Fruits:

Examples are apples, berries, citrus etc. Fruits have significant quantities of carbohydrates. So care must be taken when consuming them. 2 – 4 servings per day

You will get vitamins, minerals and fibre from fruits.

Protein:

Examples are chicken, fish, eggs, cheese, tofu etc. These are foods that are high in protein content and very low in carbohydrates. Protein is necessary for the bodies building and repair. It is the main component of cells as cell proteins. 2 – 3 servings per day

15 – 20% of total calories should be from protein.

Milk:

Examples are milk, condensed milk, yogurt etc. Milk is an excellent source for protein and calcium. Most of the milk products are fortified with Vitamin A, D. So milk is also good source for these two fat soluble vitamins as well. 2 – 3 servings per day

Fats and Oils:

These should be the least consumed portion of the diet. They should make up 5% of the total diet. Examples are butter, snacks, candy, sweets etc. Avoid them as much as possible. No more than 20 – 30% of total calories should be from fats.

You don’t have to give up your favorite foods; Instead follow these tips:

• Change the ingredients. Example instead of high fat butter, use zero fat butter or another substitute.
• Limit the quantity of your favorite foods.
• Use artifical sweeteners instead of simple sugar.
• Substitute complex carbohydrates for simple carbohydrates.

Another question diabetics frequently ask:

"Can I eat what I want and and in any quantity and just take an extra tablet or insulin?"

Simply, no. Don’t let your blood sugar levels become erratic. It is always best to maintain consistent levels.

Plan well before, what to eat the next day. Take responsibility for your health. Be prepared for next day’s events and stress induced work etc. For example if you have to travel to different place for few days, carry your sugar substitute, prescription medications etc.