Do you have Diabetes or Pre-Diabetes? Are you eating right?

Why is diet important in diabetes?

In addition to medication Diet plays a major role in the treatment of Diabetes. By making changes in the diet you will not only be able to bring your blood sugar under control but you will also be able to prevent long term complications such as kidney problem, heart problem and problems with vision. During my clinical experience I have seen many patients who brought their Hemoglobin A1C (blood sugar) under control and avoided the need to use insulin just by making healthy lifestyle choices and losing weight. Weight gain can cause increased insulin resistance and worsen Diabetes. A lot of the time what people don’t realize is that there are more food groups other than just sugars and desserts are bad for a diabetic patient.

What should your blood glucose levels be?

Target Blood Glucose Levels for People with Diabetes Before meals should be between 70 to 130. Postprandial or 1 to 2 hours after the start of a meal should be less than 180.

What should you be eating?

• Protein lean proteins such as meats, eggs, legumes, fish, nuts and seeds provide building blocks for the most components in the body. Because they take time a long time to break down they keep us full longer so stop us reaching for quick sugary snacks.

• Healthy Fats such as fish, avocado, olive oil, nuts and seeds, eggs, coconut oil, butter and ghee increase satiety and balance blood glucose.

• Fiber from vegetables, seeds, nuts and legumes plays a big part in keeping you full (without loads of calories), supports detoxification and helps balance blood glucose by slowing the rush of sugar into your blood stream.

Carbohydrate containing food based on the glycemic index

A food with a high Glycemic Index raises blood glucose more than a food with a medium or low Glycemic index. If eating a food with a high Glycemic Index, you can combine it with low Glycemic Index foods to help balance the meal.

High Glycemic Index

• White bread or bagel

• Corn flakes, puffed rice, bran flakes, instant oatmeal

• white rice, rice pasta, macaroni and cheese from mix

• Russet potato, pumpkin

• Pretzels, rice cakes, popcorn, saltine crackers

• melons and pineapple

Medium Glycemic Index

• Whole wheat, rye and pita bread

• Quick oats

• Brown, wild or basmati rice, couscous

Low Glycemic Index

• pumpernickel bread

• Oatmeal (rolled or steel-cut), oat bran, muesli

• Pasta, converted rice, barley

• Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils

• Most fruits, non-starchy vegetables and carrots

Ideal Diabetic Plate

• Half the plate should contain non-starchy vegetables, like salad, green beans, broccoli, cauliflower, cabbage, and carrots.

• 1/4th of the plate should contain a grain or starchy food such as bread, noodles, rice, corn or potatoes.

• Other 1/4th of the plate should contain protein, like fish, chicken, lean beef, tofu, or cooked dried beans.

What are some Non- Starchy Vegetables

• Asparagus

• Green beans

• Carrots

• Eggplant

• Cauliflower

• Broccoli

• Peppers

• Mushrooms

• Cabbage

• Spinach

• Tomatoes

• Onion

What are some healthy protein

• Chicken

• Fish and seafood

• Beans and Lentils

• Turkey

• Eggs and cheese

• Lean cuts of beef, lamb and pork

• Nuts and seeds

• Hummus

What are some healthy Starch

• Brown rice

• Quinoa

• Wild rice

• Whole wheat flour

• Sweet Potatoe

• Butternut Squash

• Parsnip

• Pumpkin

• Green Peas

• Corn

• Yams

• Cereal

What can you drink?

• Water, Water, Water!! There is nothing as good as water.

• If you're tired of drinking just water you can either try the sparkling water to get carbonated flavor or try adding the flavor packs (they are very low in calories 5-10 calories).

• Even better you can make homemade infused water with your favorite fruit flavors. To make infused water, simply put water in the fridge with cucumbers, strawberries, fresh mint for a refreshing low-calorie drink.

• If you drink milk choose low-fat 1% or fat-free milk

• If you absolutely have to drink pop or soda, Diet pop or diet soda is a good alternative to regular soda.

• Naturally derived sweeteners, stevia (Truvia, PureVia) and agave nectar, offer other sweetening options.

What should you be avoiding?

• Saturated fats. High-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon contain saturated fats.

• Trans fats. These types of fats are found in processed snacks, baked goods, shortening and stick margarines. Avoid these items.

• Bad Cholesterol. Sources of cholesterol include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats.

• Sodium. Aim for less than 2,000 mg of sodium a day.

• Unhealthy sugars. Avoid pop, sugary juices, deserts that are high in sugar

Tips and strategies for meal planning

• Eating small frequent meals can avoid hypoglycemic episodes in addition to overeating the next meal

• Check food labels to help you make smarter choices

• Plan meals ahead and avoid picking meals last minute to satisfy your hunger

• Remember to stop eating when you start feeling full

• Replace fried foods with steamed or grilled foods

• Replace desserts with fresh fruits

• Watch your portion sizes

• If you chose to drink, drink in moderation (less than 2 drinks/day for men and 1 drink for women)

• Remove the skin from chicken or turkey to avoid excess fat

Resource Links-

• For more diabetic meal options: https://www.choosemyplate.gov/

• Carbohydrate counting: https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity/carbohydrate-counting

• Diabetes recipes: https://www.diabetesfoodhub.org/?loc=ff-slabnav