1. Carbohydrates Are Not Your Enemy
"I can't eat that," is a common phrase spoken by many diabetics when offered carbohydrate-rich foods. If you're diabetic, you don't have to avoid carbohydrates. You simply need to monitor how much of them you consume. Aim for at least 130 grams of carbohydrates spread out over the course of the day, preferably from foods rich in fiber such as fruits, vegetables, legumes and whole grains. But once in a while, you actually can have your cake and eat it too. Just be sure not to exceed your recommended carbohydrate intake at any given time. Your registered dietitian or diabetes educator can help you learn how to spread out your carbohydrate intake properly.
2. Dietary Fat and Cholesterol May Affect Your Heart Health
The fats you consume may impact your cardiovascular system and usually not in a good way. As with carbohydrates, you don't have to avoid fats, but the types of fat you eat make a difference to your heart. Your heart will thank you if you limit your intake of artery-clogging saturated fat to 7 percent of your total calories and trans fat (an artificial fat found in some baked goods, fried foods and margarine) close to zero. Cap daily dietary cholesterol at 200 mg if you have high cholesterol. Consume foods rich in heart-healthy monounsaturated fats, like olive oil and avocado, and inflammation-reducing omega-3 fats, such as walnuts and salmon. Ideally, fat from all sources should comprise less than 30 percent of your total daily calories.
3. Alcoholic Beverages OK in Small Amounts
While certain people should stay away from alcohol at all costs, many diabetics can consume a glass here and there. Researchers from the University of Wisconsin discovered one to two glasses daily might help reduce the risk of death from coronary artery disease in those with type 2 diabetes. If you take insulin, be aware that alcohol might induce hypoglycemia and should be consumed with food. Pregnant women and those with poorly controlled diabetes should avoid alcohol.
4. Don't Go Overboard with Sugar Substitutes
Non-caloric sweeteners like saccharin, sucralose and aspartame do not impact blood sugar and are acceptable for most diabetics (pregnant women should speak with their doctors before using them). If you're seeking to lose a few pounds, try not to go crazy with "diet" foods or beverages containing these substitutes, as they perpetuate your desire for very sweet foods, including those containing actual sugar. In a Purdue University study, rats that were fed artificially sweetened yogurt ended up consuming more calories than normal and actually gained weight.
5. Cinnamon is Sweet in Many Ways
Just one teaspoon of cinnamon a day may help lower blood glucose, cholesterol and triglycerides, and may even improve insulin sensitivity. Try topping a baked sweet potato with cinnamon at dinner, or add the sweet stuff to your morning coffee. It's a great way to start your day on the right track.
