Additional Diabetes Information:
Recent statistics indicate that approximately 16,000,000 people in America currently have diabetes and should be on a diabetes diet. Alarming isn’t it? There’s more though … much more. This article is just a small introduction into a diabetes diet. Hope it is enjoyable.
Another 16,000,000 Americans will develop type 2 diabetes with in 10 years! These are REPORTED cases of diabetes. According to the American Diabetes Association (2004) approximately 1/3 of America’s adults has diabetes and don’t even know it. The pre-diabetes adults (elevated blood sugar and borderline diabetics) and diabetics have an increased risk of heart disease. Our population steadily gaining weight – we have an epidemic of diabetes and obesity. We need to consider a diabetes diet.
All is not gloom and doom. If we are willing to make a few diet and exercise changes we may save our lives. In fact the diabetes diet along with the exercise can decrease your risk by 58 percent! The diabetes diet can help you lose 5% – 7% of your body weight, thus reducing the risk. The diabetes diet AND exercise can be more effective the medication.
There is no quick fix. Results may not be noticeable until you’ve been on the diabetes diet and exercise for 6 months or more. Here are some suggestions for the diabetes diet plan.
The diabetes diet plan for your meals will help set the goals for fat and caloric intake. The diabetic meal plan has only about 1,300 calories each day. Roughly forty five percent is from carbohydrates, about 31 from protein and the rest form fat. Each individual will modify the diabetes diet to meet their goal.
The diabetes diet should contain legumes (Food from pods such as alfalfa, clover, peas, beans, lentils, lupines and peanuts). These are high fiber, low cholesterol, and slow digesting (meaning the full feeling lasts longer). This diabetes diet will help you enjoy legumes by adding chick peas, garbanzo beans and black beans.
Each meal of this diabetes diet will help the diabetic pay more attention to the portions consumed. Foods are measured out at the beginning of each day, for that day. This will help create a routine stay in practice.
The diabetes diet plan will teach the diabetic that it IS okay to snack. How cool is that? Choosing snacks wisely can even help the diabetic lose weight! Why? How? Here’s more!
Eating small meals every few hours will keep away that hungry feeling. That hungry feeling makes one tend to overeat. Eating every three to four hours keep that hunger away by keeping food in the stomach all the time.
The snacks in the diabetes diet are grouped into categories. Some of the “milk snacks” are skim milk, soy milk, or yogurt. Some protein snacks in the diabetes diet plan are a hard-boiled egg, a quarter cup of low fat cottage cheese or a reduce fat string cheese, and about a quarter cup of nuts (mixed is fine).
On the fruit list are a medium-size piece of fresh fruit, about a ½ a cup of cut up fruit, and about a quarter cup of dried fruit. Dried is my preferred type. What a CONCENTRATED FLAVOR you will get!
Combinations are of course, just like it says. Mix and match a measured portion of protein with a correct portion of fruit. Example: 1 cup yogurt with ½ cup of chopped pears.
Additionally a diabetes diet should contain:
o Monounsaturated fats in moderation. Use Olive oil and/or canola oil in place of butter.
o Eat high-fiber foods (vegetables, brown rice, etc).
o Eat fish about twice a week.
o Eat yogurt and canned fruit that is low in sugar.
These are just a few suggestions for a diabetes diet. I thank you for your time and for reading this diabetes diet article. Remember always consult your primary medical care provider before changing diet.