When you are diagnosed with diabetes your body struggles to break down the food you eat into the energy it needs. As a result, diabetes causes the sugar to build up in the blood.

When the sugar stays high in the blood and is out of control, it impacts other organs in the body such as the heart, kidneys, eyes and feet.

Diabetes is a disease that lasts a lifetime but you can control it by eating the right foods, adding movements into your daily routine, taking medicines such as pills, insulin shots, or other prescriptions ordered by your healthcare providers. Millions of people have diabetes and some of them are living with diabetes unknowingly. It is very important that you take care of yourself. You may feel anxious and overwhelmed when diagnosed. But remember you are not alone; millions of people are living with diabetes and are in control of the disease.Your doctor and healthcare professionals are there to assist you. You will learn the skills to take care of yourself.

First things first:

Food for diabetics is not classified as special foods. But you will learn what foods to eat how much to eat to get your blood sugar under control. Your blood sugar is affected by what you eat, when you eat and how much you eat. You never have to worry about feeling hungry, buying special foods, or giving up your favorite foods.

Two necessary things for you to do:

1. You will eat fewer Carbohydrates
2.  You will eat smaller portions.

How this will help you?

There are added benefits in eating the right foods and the right portion sizes as you may lose weight if you are overweight.

People with diabetes expressed feeling better when they lose weight evenif it is a few pounds, itseems to make a difference.

Losing weight will also help you lower your blood sugar.

Start with The Healthy Plate


Get a plate 9 inches (in diameter) across divided into three sections. One half is divided for vegetables, and the other half is for proteins and carbohydrates (carbs).


What it looks like

Your plate will contain foods that are nutrient dense such as these provided below.

Healthy Eating Dietary Guidelines


Glycemic Index of Foods- The Diet/Insulin Connection

• Insulin is a hormone that responds directly to what you eat.
• Insulin regulates metabolism and controls blood sugar levels
• Blood sugar is the basic fuel that all cells in the body use to make energy

Foods that produce high levels of blood sugar are called high glycemic index (GI) foods.

When your diet consists mainly of these foods, your body reacts by producing higher levels of insulin than it would if you ate lower GI foods.  With high insulin levels, your body converts blood sugar into energy as well as stores extra energy into fat.

The same is true when insulin levels are high, you will store more fat; when insulin levels are low you will burn fat more effectively.


 Health promoting carbohydrates are measured by the Glycemic index (GI) for fruits and vegetables and are classified as low (GI),moderate (GI) and high (GI).  Foods with a low glycemic index are designed with the goal of controlling insulin levels and improving your body's ability to use insulin. Your dietary menu plan must be individualized based on your caloric needs, personalized health issues and health goals.

The good news is you want to choose and eat your vegetables and fruits from the low glycemicto the moderate glycemic levels.  These whole foods that are natural,keep your blood sugar levels low, unlike the foods with a high (GI) that are "caloric dense."

Foods, (high in calories, but low in nutrition value such as sweets, dessert type foods) are empty caloricand should be avoided as these spike your blood sugar. However, some foods with a highGI are nutrient dense like (bananas, raisins) are natural and whole can be eatenin a smaller portion sizes or you can combine it with your low, or moderateGI foods and or with health promoting proteins.

Carbohydrates - like a big umbrella covers other types of food (such as sweets, starches, fruits and milk) make your blood sugar go up faster than the ones listed below. Just remember to pick your favorite vegetables and fruits from the low and moderate. Use the suggestions how to combine the high GI foods with low, moderate health promoting proteins to counteract the spiking effect of your blood sugar. 

Health-Promoting Carbohydrates are:

Pastas                                      whole grain                             1cup

Grains                                      whole, minimally processed    ½ to ¾ cups

                                                Whole grain breads                 1½ slices

Vegetables                              low GI                                     Unlimited

Vegetables                              moderate GI                            1 ½ cups

Fruit                                        low GI                                     1 cup

Fruit                                        moderate GI                            ½ cup

Take Note:

Nutrient-rich higher GI foods like bananas, watermelons, dates, cantaloupes, raisins and

Pineapples can be eaten in small portions if they are combined with low GI foods(e.g. nuts, a protein serving, cranberries).

Note that you don't have to eliminate carbohydrates from your diet. But you will have to eat them in a smaller portion sizes.

Health Promoting Proteins


 Health-promoting proteins workwell with the whole food diet lists. These are:

 Lean meat (organic is best)                                                                2 oz.

Poultry (free range, drug-free)                                                            2 oz.

Soy/Legume protein

• Beans, tofu, lentils                                                                6 oz.

Fresh cold water fish (omega-3 rich):

• Salmon, mackerel, trout3 oz.

Tuna (packed in water)                                                                       2 oz.

Egg substitutes                                                                                    ¾ cup

Whole eggs                                                                                         2 large

Eggs (whites only)                                                                              4 large

Dairy

• Low-fat cottage cheese                                                          ½ cup

• Low-fat, low-lactose yogurt                                                  1 cup

Meal Supplement                                                                        2 scoops             

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• Legumes (cooked, not dry) and meal supplement beverages represent protein-carbohydrate combinations and should be considered as 1 serving of each, per serving indicated.

• Represent protein-fat combinations and are to be taken as 1 protein serving and 2 fat servings (i.e., 2 whole eggs equals 1 serving of protein and 2 servings of fat). This means that the fat to protein ratio when eating whole eggs is greater than our perceived ideal values.          

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Components of a Healthy Diabetic Diet


Diabetics have to plan healthy balanced meals using recipes tailored for diabetic diets.

You have to take into account a balanced way of eating healthily and frequently to balance your blood sugar. Each meal should contain approximately:

• 15 grams of protein
  

• 20 grams of low or moderately-glycemic-index (GI) carbohydrates

• 6 grams of high quality oils or fats 

About Oils (should be cold-pressed)

 (Average serving size = 1 tsp., approximately 40 calories)

Servings: 4-7 teaspoons per day based on your requirement 

Types of Oils

• Flaxseed oil (keep refrigerated) and don't use in frying. Great for salad dressings and poured into supplement beverages.

• Walnut oil

• Extra virgin olive oil (preferable) & canola oil for cooking

• Mayonnaise (from canola oil)

Using this Guide requires the following:

1. Calculation of your daily protein requirements

1. Choosing protein-containing foods to meet your daily requirements from the chart provided

1. Choosing a balanced choices of carbohydrates from the list provided so that you can get 20 grams of carbohydrates with each 15 grams serving of proteins

1. Choosing the type and quantity of fat/oils needed to best complement your protein-carbohydrate selections

1. Drink Optimal levels of pure water daily

The Next Issue will provide you with a List of Glycemic Index of Common Foods

Glycemic Index (GI) of Common Natural Foods


Low Glycemic Foods             Moderate-Glycemic Foods               High-Glycemic Foods 

Barley (pearl)                          Pumpernickel bread (rye kernel)        White bread, rice

Bread, wheat bread,     rye crackers

Milk, whole & low-fat            Soy yogurt, soymilk

Yogurt, whole & low-fat        Buckwheat (Kasha)                            Waffle, pancakes,  

                                                                                                               Donuts

Apricot, dried                         Sweet corn                                          Bagel, tortilla, pita

                                                                                                            Bread

Apple, fresh & dried               Basmati rice, brown rice                     White rice

Pear, peach                              Pasta, whole wheat & White              Rice pasta, rice

                                                                                                               Cakes

Cherries                                   Bulgur (Cracked wheat)                     Most breakfast cereals

Grapefruit                               Mango, Kiwi                                       Cream of Wheat, 

                                                                                                                Oatmeal

Plum, prunes                           Orange & orange juice                        Watermelon

Black Beans                            Apple juice, unsweetened                   Pineapple, banana

Kidney beans                          Grapefruit juice                                   Honey, table sugar

Lima Beans                             Tomato juice                                       Dates, raisins

Soybeans                                 Green Peas                                          Potatoes

Split peas, lentils                     Sweet potato, yam                              Beets, rutabaga, 

                                                                                                               Parsnips

Chickpeas (garbanzo               Pinto beans                                          Pretzels, popcorn

    Beans)                                                                                                                                

Mung bean noodles                 Custard                                               Soda pop, sweetened

                                                                                                           

Peanuts                                       Carrots                                                         sports drink