If you have diabetes, you may have found while grocery shopping that product packaging can be confusing. Some products tout that they're diabetic friendly. But in truth, there's no such thing as a diabetic food. Fortunately, you can enjoy many of the foods that someone without diabetes can eat. Making healthy choices, however, is essential. And given that about 80 percent of type 2 diabetics are overweight, calorie counting may be something that you need to do.
Calories
A calorie is a unit of energy, and generally speaking, a pound of weight is equivalent to 3,500 calories. If weight loss is part of your diabetes-treatment plan, then calorie counting may become a regular part of your regimen. If you're following the diabetes exchange list, you already know that you're allotted a certain number of fruit, milk, vegetables, meat, starch and fat servings daily. If you're trying to lose weight, work with your dietitian to reduce your portion sizes and make other alterations that will help you reach your goal.
Problems with Calorie Counting
The Joslin Diabetes Center, an affiliate of Harvard Medical School, says that calorie counting alone isn't the most effective way to manage diabetes. As a diabetic, you must pay particular attention to carbohydrates, because they dramatically affect your blood sugar. Your health-care provider may encourage you to count your carbs. You will be allowed a certain number of carbohydrate calories, which should be consumed throughout the day so that your blood sugar remains stable.
Foods to Eat
You probably know by now that a diet filled with whole grains, lean meats, fish, vegetables, fruits and nuts, grains and seeds provides fewer calories and is healthier for you than the typical American fare of refined grains, fried foods, sugary drinks and dishes. The American Diabetes Association naturally recommends the former. In addition, you may improve your heart health by substituting some of the saturated fats you eat --- in desserts, meats and poultry and dairy --- with monounsaturated and polyunsaturated fats. The latter are found in avocados, almonds, peanut butter, safflower oil and pumpkin seeds. The association also recommends what it calls 10 diabetes superfoods that almost everyone with diabetes should eat. These are beans, leafy green vegetables, citrus fruit, sweet potatoes, berries, tomatoes, fish with omega-3 fatty acids, whole grains, nuts and fat-free milk and yogurt.
More Eating Tips
You probably don't want to do mathematical calculations every time you eat. Moreover, cooking every single meal just isn't in the cards for most people. The American Diabetes Association offers some handy, commonsense tips for eating healthy as a diabetic. Its booklet,"Your Guide to Eating Out," offers guidance on portion control, substituting foods and finding lower-calorie items on a menu. Additionally, MyPlate, a U.S. Department of Agriculture guide, offers advice on nutrition and balancing your calories.
References
- Joslin Diabetes Center; The Truth about the So-Called "Diabetes Diet"
- Joslin Diabetes Center; Should I Count Calories or Use Exchanges for My Meal Planning Approach?
- National Diabetes Information Clearinghouse; Diabetes Overview; Oct. 2008
- National Diabetes Education Program; Small Steps. Big Rewards. Your GAME PLAN to Prevent Type 2 Diabetes: Information for Patients; July 2006
- American Diabetes Association: Making Healthy Food Choices
- American Diabetes Association: Fat and Diabetes
