Diabetes and a Healthy Diet
By Brooke Strickland
Writer for FEP International
If you are a diabetic or have increased risk for developing diabetes, it is extremely important to eat well. A new study reported in the Journal of the American Dietetic Association that diabetics were consuming too much fat and sodium and not enough fruits, vegetables, grains, and low fat dairy products [1]. The study looked at 2,800 middle-aged adults with type 2 diabetes (the most common form of diabetes), and 92% percent were consuming too much sodium, while 85 percent were eating foods that were high in saturated fat. Less than half of the study’s participants were getting less than half of the minimum servings of dairy, grain, fruits, and vegetables. The result: people with diabetes need more education on nutrition and how it directly affects diabetes.
One of the most important things you can do to manage your diet is to balance it. Balance calories in and calories out is a good way to take control of your body and avoid weight gain. Because weight gain is one of the major causes of diabetes, this is key to trying to eliminate your risk. However, if you have already been diagnosed with diabetes and are looking for some tips on how to eat healthier, follow some of these simple guidelines.
* Be consistent: Consistent eating habits help you control your blood sugar level. So, try to eat about the same time every day, and the same amount of food.
* Add variety: Make sure to add a good mix of foods into your daily diet. This not only fights boredom with the same old food, but also helps you reach your nutritional goals.
* Eat healthy carbohydrates: With many of the fad diets out on the market today, the word carbohydrate can often have a negative connotation to it. However, carbohydrates are good for you in moderation. Focus on eating some of the healthiest carbohydrates, which include whole grains, legumes, low fat dairy products, vegetables, and fruits.
* Choose fiber-rich foods: Eating foods rich in fiber has multiple health benefits, some of the main ones resulting in the decreased risk of heart disease and healthy control of blood sugar levels. Some of these foods include nuts, wheat bran, whole wheat flour, beans, peas, lentils, and vegetables.
* Limit your fat intake: Too much fat for diabetics can spell disaster. So, limit the amount of solid fats you take, consider using low fat substitutions, and aim for eating foods with healthy fats including those found in nuts and seeds.
* Reduce your intake of cholesterol: Use lean cuts of meat instead of organ meats or opt for skim milk instead of whole milk. Aim to consume no more than 200 milligrams of cholesterol a day [2].
So when you are feeling discouraged about having to maintain a strict dietary schedule, try to embrace a positive attitude. You will feel better for it.
References
[1] Most diabetics falling short on healthy eating. Reuters.com. Accessed on the web September 11, 2009. http://www.reuters.com/article/healthNews/idUSTRE58853F20090909
[2] Diabetes diet: create your healthy eating plan. MayoClinic.com. Accessed on the web September 11, 2009. http://www.mayoclinic.com/health/diabetes-diet/DA00027
One of the most important things you can do to manage your diet is to balance it. Balance calories in and calories out is a good way to take control of your body and avoid weight gain. Because weight gain is one of the major causes of diabetes, this is key to trying to eliminate your risk. However, if you have already been diagnosed with diabetes and are looking for some tips on how to eat healthier, follow some of these simple guidelines.
* Be consistent: Consistent eating habits help you control your blood sugar level. So, try to eat about the same time every day, and the same amount of food.
* Add variety: Make sure to add a good mix of foods into your daily diet. This not only fights boredom with the same old food, but also helps you reach your nutritional goals.
* Eat healthy carbohydrates: With many of the fad diets out on the market today, the word carbohydrate can often have a negative connotation to it. However, carbohydrates are good for you in moderation. Focus on eating some of the healthiest carbohydrates, which include whole grains, legumes, low fat dairy products, vegetables, and fruits.
* Choose fiber-rich foods: Eating foods rich in fiber has multiple health benefits, some of the main ones resulting in the decreased risk of heart disease and healthy control of blood sugar levels. Some of these foods include nuts, wheat bran, whole wheat flour, beans, peas, lentils, and vegetables.
* Limit your fat intake: Too much fat for diabetics can spell disaster. So, limit the amount of solid fats you take, consider using low fat substitutions, and aim for eating foods with healthy fats including those found in nuts and seeds.
* Reduce your intake of cholesterol: Use lean cuts of meat instead of organ meats or opt for skim milk instead of whole milk. Aim to consume no more than 200 milligrams of cholesterol a day [2].
So when you are feeling discouraged about having to maintain a strict dietary schedule, try to embrace a positive attitude. You will feel better for it.
References
[1] Most diabetics falling short on healthy eating. Reuters.com. Accessed on the web September 11, 2009. http://www.reuters.com/article/healthNews/idUSTRE58853F20090909
[2] Diabetes diet: create your healthy eating plan. MayoClinic.com. Accessed on the web September 11, 2009. http://www.mayoclinic.com/health/diabetes-diet/DA00027
posted by MedRounds Publications at 2:38 PM
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