Diabetes is a very serious disease. If poorly managed, it increases the risk of developing heart disease and kidney damage. Although there is no cure, those with type 2 diabetes can control blood sugar, and ultimately, reduce the risk of developing serious complications by following a healthy diet, exercising regularly and keeping body weight in check. Eating well-balanced, healthy meals and snacks regularly throughout the day and limiting simple sugars as well as saturated fats can help to keep diabetes in check.
Identification
A good diet for diabetics is made up of mostly unprocessed foods such as vegetables, fruits and whole grains, which should be eaten on a regular basis throughout the day. This is a key component of the diet because, as is characteristic of diabetes, your body responds to excess calories and fat by increasing blood sugar to an undesirable level. A diabetic diet is not a restricted diet, but a healthy eating plan that is naturally rich in nutrients and low in fat and calorie controlled. In fact, it may be the best eating plan for everyone.
Features
The main function of this diet is to control blood sugar levels. This can be achieved through choosing wisely and eating regular meals and snacks. Choose vegetables more often, and legumes, grains, whole fruits and whole grain breads and cereals (rich in fiber) most often. Avoid skipping meals. Eat every 4 to 5 hours. Eating three meals and two snacks daily is optimal and keeps blood sugar steady and hunger in check. On an 1,800 calorie diet, breakfast, lunch and dinner should each provide approximately 500 calories, and two snacks, approximately 150 calories each. This schedule may need to be modified depending upon individual needs.
Main Consideration
Eating sensibly is not enough. Refer to the United States Department of Agriculture (USDA) Food Guide Pyramid for proper portion sizes, especially for carbohydrate-rich foods, which include starchy beans, breads and cereals, pasta and rice, fruits, milk and dairy products, sweets and, to a lesser extent, vegetables. Carbohydrate-rich foods should still make up approximately 50 percent of total calories, even for those with diabetes. They are necessary for energy and provide many vitamins and minerals.
Meals at a Glance
Meals and snacks should contain a balance of lean protein, unsaturated fat and healthy carbohydrates. Carbohydrate-rich foods should be spread out evenly throughout the day to keep blood sugar levels even. Choose whole, unprocessed foods most often. In general, include the following foods at each meal: a grain product, a vegetable and/or fruit (limit fruits to three servings spread throughout the day and fruit juices to no more than 1/2 cup daily), a meat/protein alternative and/or a milk product. Snacks should include a meat/meat alternative or milk product and a grain product or fruit.
Use Caution with Fats and Sweets
Fat intake, especially saturated and trans fats, should be minimized. Foods high in saturated and trans fat include bacon, butter, fatty cuts of meat, the skin of poultry, high-fat dairy products and commercially prepared cakes, pastries, pies, doughnuts and chips. Healthy sources of fat should be consumed in moderation; they include olive and canola oil, nuts and seeds, avocados and soft, non-hydrogenated tub margarine spreads. Choose sweets less often. Although these foods do not have to be completely omitted, they should be limited as they provide few nutrients and many calories.
References
- "Nutrition for Foodservice and Culinary Professionals," 6th Ed; Karen Drummond and Lisa Brefere; 2007
- American Diabetes Association: Meal Planning
- American Diabetes Association: Fat and Diabetes
