Diabetes is a condition that affects the amount of glucose or sugar in your bloodstream. When you have diabetes, your body doesn't produce enough insulin or isn't able to properly use the insulin you do produce. This increases the amount of sugar in the blood. Losing weight comes down to the number of calories you consume compared to the number you burn off on a daily basis. Dieting with diabetes involves making healthy food choices to help you lose weight and manage your blood sugar levels.
Calorie Considerations
Losing weight is all about creating a deficit between the number of calories going in versus the number going out. One pound of body fat consists of 3,500 calories; so losing 1 lb. requires burning off 3,500 calories. You should reduce the number of calories you consume by 500 per day to lose about 1 lb. per week. Do not try to cut back on calories to the point of starvation, which can jeopardize your health. Avoid lowering your calories below 1,200 for adult women and 1,500 for men.
Healthy Fats
You should include a small amount of healthy fats in your diet to facilitate essential vitamin absorption. You can consume monounsaturated and polyunsaturated fats like nut butters, salmon, olive oil, seeds, avocado and coconut oil in moderation due to their high calorie content. You can add healthy fats to your diet by cooking with unsaturated oils or adding avocado or nuts to your favorite salad. The American Heart Association recommends getting 2 to 3 servings of fat per day.
Complex Carbohydrates
When dieting with diabetes, you should closely monitor your carbohydrate consumption. Carbohydrates are broken down into glucose, which is used as fuel for energy. Complex carbohydrates like vegetables, fruits and whole grains provide a dose of fiber, which offers health benefits like decreased blood cholesterol levels. Since complex carbohydrates digest slowly, they help fill you up faster so you eat fewer calories and help keep your blood sugar levels steady. You should cut back on the amount of fast-digesting simple carbohydrates you consume; simple carbohydrates are made with refined grains like white flours and sugars that cause spikes in your blood sugar levels. You should get 45 to 65 percent of your daily calorie intake from carbohydrates, according to the Centers for Disease Control and Prevention.
Low-fat Proteins
Include low-fat proteins, like lean cuts of beef, soybeans, legumes, tofu, chicken, low-fat dairy and fish, in your diet, as they play an important part in development and growth. Proteins break down into amino acids, which are the building blocks of the body and aid in tissue repair and muscle recovery. You should try to avoid high-fat protein sources like sausage, bacon or full-fat dairy that may contribute to weight gain. Try to get 10 to 35 percent of your calories from proteins daily, suggests MayoClinic.com.
References
- MayoClinic.com; Nutrition Guidelines; February 2011
- Centers for Disease Control and Prevention; Nutrition for Everyone; February 2011
- American Heart Association; Suggested Servings from Each Food Group; December 2010
- MedlinePlus; Tips for Losing Weight; October 2009
- MayoClinic.com; Diabetes; March 2011
