As of 2007, 23.6 million adults and children in the United States had diabetes, according to the American Diabetes Association. This is approximately 7.6 percent of the population. Diabetes is a disorder of the endocrine system resulting in hyperglycemia, or high blood sugar. It occurs when your body does not produce insulin or is unable to use the insulin effectively.
A Healthy Lifestyle
Think of eating with diabetes as adopting a healthy lifestyle, rather than as a diet. Diet implies a short-term fix, whereas committing to lifestyle changes is long-term. The belief that the majority of type 2 diabetes cases could be prevented by adopting a healthier lifestyle is supported by large population studies. Take care of your diabetes by eating healthy, exercising and taking your medications to help prevent complications. Maintaining normal blood glucose or blood sugar, helps prevent potential complications such as, nephropathy, retinopathy, neuropathy, coronary heart disease, hypertension and stroke.
Portion Distortion
An essential "do" is knowing the portion sizes of food. At first, this may require you to measure out items like pasta, rice or cereal, but it gets easier with time. Keep to the recommended portion size to help prevent eating excessive calories. Here are some serving sizes for carbohydrates: 1/3 cup of rice or pasta, 1 slice of bread, 3/4 cup of dry cereal and 1/2 cup of starchy vegetable like corn or potato. One cup, about the size of a tennis ball, is the serving size for milk, yogurt and vegetables. For cheese, use your thumb as a guide; it is about the size of a 1 oz. serving. Use the palm of your hand as a guide for a 3 oz. serving of meat, fish and poultry.
Maintain A Healthy Weight
Do maintain a healthy weight if you have diabetes. Do not exceed your calorie budget for the day and do not forget to exercise most or all days of the week. According to the American Diabetes Association, losing 5 to 10 lbs. will lower your risk of diabetes and if you already have diabetes, losing 5 to 10 lbs. can help you manage your diabetes Joslin Diabetes Center recommends planning ahead, scheduling exercise activities into your day and selecting an activity you enjoy to maximize your chances of success.
Fiber
Do eat 25 to 35 g of fiber per day. Fiber is a carbohydrate found in plant food that passes through your body undigested. Fiber does not raise blood sugar the way other carbohydrates do, an important feature for diabetics. Fiber also helps keep your digestive track healthy, helps keep you full and can help lower cholesterol. Bran, oatmeal, beans, vegetables, fruits and whole grain products are rich sources of fiber. Choose whole fruit over fruit juice, try beans in place of meat and whole grain pasta, rice and bread over white.
Everything in Moderation
If you have diabetes, do not forgot that all foods can fit into a healthy diet. You may feel like you are not allowed to eat sugar or dessert, but you can. Just be sure to account for these food items when you are counting your carbohydrates for the day. Also, remember to stick to the right portion size to prevent overindulging in calories.
References
- American Diabetes Assocation
- "Nutrition and Diagnosis-Related Care"; Sylvia Escott-Stump; 2002
- Joslin Diabetes Center: Diabetes & Exercise
