Diabetes Diet

The term "diabetic diet" may be a misnomer. The diet for use by diabetics is a healthy one that can be followed by everyone. The main goals of this type of diet is to help normalize blood glucose levels and control weight. Even if you do not have diabetes, following a healthy diabetic diet can decrease your risks for developing the disease.

One of the main factors for getting diabetes is how we eat. The American diet is full of unhealthy eating habits, and is why there is a such high incidence of diabetes and heart disease in the US. Being overweight is a risk factor for diabetes, as well as leading a sedentary lifestyle. So, it makes sense that if we all ate healthier foods and increased our physical activity, the prevalence of diabetes could decrease.

Not so lucky are those whose diabetes is caused by genetic factors, such as in Type 1 diabetes. In Type 1, the body does not manufacture insulin at all, whereas in Type 2, it is the resistance to insulin that causes the problem. Both types of diabetes involves the same thing, insufficient insulin to decrease high glucose levels in the blood. Eating a healthy diet is part of the treatment to decrease symptoms and gain control of blood glucose levels, thus preventing complications related to the disease.

So, what is a diabetic diet?

A diabetic diet is one that includes all the major food groups in the food chain, consisting of carbohydrates. Carbohydrates exist in most all foods and is energy for the body. For those who are diabetic, they must count these carbs and regulate them in conjunction with insulin medication administration to keep glucose levels within normal limits. Diets should be low in fats and high in fiber for optimal health.

Fresh Fruits: All fruits are free of cholesterol. They are low in fat and sodium, with a low caloric content. They provide fiber, vitamins, minerals, antioxidants, and nutrients. Include at least five servings of fruit per day in your diet.

Fresh Or Raw Green Vegetables: Vegetables contain fiber, folate, potassium, and vitamins A and C. Eat 5-7 serving of vegetables per day. This help to ward off catastrophic diseases

Whole Grains: Such as wheat, barley, rice, and oats are excellent sources of fiber and other natural nutrients that help keep the digestive system functioning regularly.

Dairy Products: Drinking 2-3 servings per day of low fat or skim milk lowers fat intake and provides calcium, potassium, and vitamins.

Lean Meats: Lean meats, such as chicken, turkey, and fish are easier to digest than red meats. Some diets, such as the Mediterranean diet, suggest limiting your intake of red meats to once per month. Not only are red meats more difficult to digest, but they sit in the digestive tract much longer than lean meat. If you simply must have red meat, make sure it is 95% fat free.

Eating a healthy diabetic diet containing the above ingredients helps to live a longer life by lowering your risks for chronic and life threatening diseases, such as heart disease, some cancers, and diabetes.

by Barb Hicks RN/LMT