Diabetes And Diet Facts. (Part I)
Once a person is diagnosed with diabetes, he/she should contact a dietician, to get an idea on how to consume different types of food varieties along with keeping an eye on the blood sugar. To make it simple diabetic diet is not different from regular food pyramid quantities and components except they should watch over their carbohydrate intake. Best is low fat diet with complex carbohydrates.
Most important component of the diet. It should consists of starchy foods like wheat, rice, pasta, potatoes, peas, corn etc. Should be 6 – 8 servings.Try to eat complex carbohydrates. 45 – 65% of calories should come from your carbohydrates.
Examples like carrots, green leaves, green string beans etc. Vegetables have little carbohydrate (except few like potatoes, peas, beans, corn etc which fall under carbohydrate group). They will provide vitamins and minerals. You should remember vegetables are high in fiber Fiber is good for lowering cholesterol in blood. 3 – 5 servings per day. It can be half quantity cooked and half of it as raw vegetables. Eat colored vegetables like carrots, broccoli, green leaves.
Examples are apples, berries, citrus etc. Fruits have significant quantities of carbohydrates. So watch out before consuming them. 2 – 4 servings per day. You will get vitamins, minerals and fibre from fruits.
Examples are chicken, fish, eggs, cheese, tofu etc. High in protein content and very less in carbohydrates. Protein is necessary for the body building, repair and main component of cells as cell proteins. 2 – 3 servings per day. 15 – 20% of total calories should be from your protein.
Examples are milk, condensed milk, yogurt etc. 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. 2 – 3 servings per day.
Fats and oils:
Less consumed part of the diet. They should contain 5% of 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 margarine.
* Limit the quantity of your favorite diet.
* Use artifical sweeteners instead of simple sugar.
* Use complex carbohydrates instead of simple carbohydrates.
Another question diabetics frequently ask:
"I can eat what I want and how much I want and take an extra tablet or insulin?"
Simply no. Don’t make your blood sugar levels become erratic. Always best to maintain a certain levels constantly. If you eat more and take an extra tablet (which is not monitored and medicine not standardized by your doctor), you will miss the fine balance of blood sugar control).
Plan well before, what to eat next day. You should be responsible 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 splenda, medicines, doctor’s prescription etc.