If you are newly diagnosed with diabetes learning what to eat may cause a little bit of anxiety and possibly resentment. Change, after all, is not usually a welcomed event for most of us, especially when it comes unwanted and without your say in it. But change does happen, more often than we like. Worrying about what foods to eat need not be a concern because this is a chance to learn about your body and what foods work best for you.
The diabetes diet guide will take you through the basic steps on what to eat (which includes most foods) so you can relax and eventually approach it like a pro. As a special note, you should have an idea as to how much carbohydrate is needed in your diet that is unique to you, particularly those foods that may trigger a high rise in blood glucose levels.
A dietician typically works along with diabetic patients to provide expert guidance on what to eat. Also, a health diary that keeps a daily track of carbohydrate intake is recommended.
Healthy Food Selections
A diabetes diet is not as bad as it sounds. In selecting your foods ask yourself the question: what healthy foods would I want to have in my refrigerator and pantry that I know I will eat? The point is to eat healthy by making savvy selections within the food groups you will enjoy. Here is a list that will provide the range of wholesome delights to assist your decisions:
• Eat lots of fresh fruit. Fruits contain sugars, so you will need to count it as part of your carbohydrate intake. If you are working with a low glycaemic index, most fruits fall within the marker and are encouraged, they may include: apples, cantaloupes, cherries, berries, papaya, peaches, pears, plums, tangerines, oranges and grapes.
• Eat 5 servings of non-starchy vegetables, these include: cucumber, carrots, cabbage, broccoli, cauliflower, celery, eggplant, bean sprouts, baby corn, spinach, tomato, mushrooms, and kale.
Starchy foods such are sweet potatoes and similar tubers are rich in carbohydrates and fibre; these must be counted and noted in your diary.
• Eat whole grains. Have brown rice as your stir-fry; eat whole grain pasta with your favourite tomato sauce and peppers; and have a bowl of oats for breakfast. Some more choices for grains include: popcorn, whole wheat flour, wild rice, buck wheat flour, and quinoa. These contain carbs and will need to be counted.
• Choose non-fat dairy. A good way to get calcium and protein is with dairy. Select quality dairy without sugar and fat free. Examples are: fat-free or 1% milk, plain non-fat yoghurt, and unflavoured soya milk.
• Include fish in your meals 2-3 times per week. Examples: catfish, sardines, tuna, salmon, tilapia, and cod.
• Include lean meat and alternative sources of protein. Lean meat and meat substitutes are great sources of protein; try to minimize the amount of saturated fat and total fat when consuming meat. Dried beans and peas are delicious selections and can be used as protein substitutes; dried beans and peas however, contain starch and should be included in your sugar count.
Tips for eating protein: all plant-based protein (examples: soya, red kidney beans, and chickpeas) contain carbohydrates. Any breaded meat will contain carbohydrate, while meat by itself is free of carbohydrates. Remember to remove the skin from chicken and turkey and remove fat from all meats.
• Choose liquid nut and seed oils over saturated and trans-fats (solid fats: butter, margarine, lard, mayonnaise). Unsaturated fats are heart healthy and include the list of polyunsaturated, monounsaturated, and omega-3 fats. Select from among: olive oil, sesame seed oil, canola oil, flaxseed oil, sunflower, safflower, and grape seed oil. Include nuts and seeds to get in more omega-3 fats: walnuts, macadamia nuts, pecans, pumpkin seeds and flax seeds.
• Reduce high calorie snack foods. Desserts like candies, cookies, cake, ice cream and other full-fat cream are not worth the sacrifice in carbohydrates and should be minimized or excluded from the diet.
Evidently most foods are included in a diabetes diet plan and are therefore not an intimidating process. Your carbohydrate count matters, especially as you begin to learn how your body responds to specific types of complex carbohydrates. Begin to understand and learn your personal diabetes diet plan today, and life will begin being much easier.
