Diabetes is proving to be one of the most scary illnesses I’ve ever had but easy to handle so far. Over the past 6 years I’ve performed extremely well controlling my Type 2 Diabetes using ahealthy diet and exercise, the lack of which having been the cause of my problem in the first place. I’m not a physician and don’t play one on the net so do not do anything in this article without checking with yours. But, since it seems so difficult at first, I would like to share to you some things I’ve discovered which simplified the whole diet thing for me.
Diabetes Diet programs are everywhere, but many are so serious or so complicated we cannot follow them. When my doctor diagnosed me, he offered me a duplicate of the typed diet sheet that really had taken all the delight out of my life…no sugar, bread, rice, cake, ice cream…and so on. Fortunately, he sent me to a diabetes diet class which taught me you do not need to give up sugar or any other carbohydrates…all you’ve to do is control them. That’s made all of the big difference! Actually, to manage Type 2 Diabetes, all we have to do is eat the balanced diet we should have been eating all along.
The American Diabetes Diet recommends we get 50-60% of our calories from carbohydrates, 12-20% from proteins, and less than 30% from fats. In my personal diet, I lean toward 50-30-20% in those groups. As you can see, 50-60% carbohydrates is not precisely eating none…is it? We’ll get into easy ways to mange this balance later on. I found the largest dietary adjustment I needed to make was taking 3 big meals a day and turning them into 3 small meals and 2-3 snacks. This is necessary to keep a balanced level of blood sugar (glucose). The funny thing was, after about a week, I noticed I had much more energy and never felt hungry. Needles to say, I started getting thrilled.
Eat Generally Healthier: The smallest adjustment was to eat healthier…you realize the drill: More fresh vegetables and fruit, more fresh meat, fish and poultry (lean cuts) and less fruit juices and processed meals. More crackers and less chips. Much more whole grain breads and pasta and fewer white, processed flours. More brown rice and less white. Low or non fat milk, cheese, yogurt, salad dressings. Eat cakes, cookies, pies, ice cream, sodas, etc. much less often and preferably low fat, sugar free types if possible. The amazing thing if you ask me was, there was clearly literally absolutely nothing I couldn’t eat…I just had to control the way I ate. This isn’t as hard as individuals think. Food Exchanges from the American Diabetes Association make it fairly simple to classify your food items and know how much of each you should be eating.
Right here are a few common categories to get you started. Fats include butter, margarine, oils and nuts. Proteins consist of meats, fish, poultry, eggs, milk and cheese (milk and cheese are high in fat). Carbohydrates include bread, cereal, beans, grains and potatoes. Sugars are refined carbohydrates and should be taken in very small quantities. Almost all fresh veggies are “free” because they are high in fiber and nutrients without being high in fats, carbs, etc. All packaged foods have labels that tell you how big a serving is and how many carbs, sugars, proteins, fats, calories are in a serving This is much more important to read than the cost.
Portion Size is easy to figure for meals. If you learn the exchanges and portion measurements for given foods you never need to count carbs, calories, etc. Just take a look at what you’re eating. Here is a little chart to get you started:
Portions From American Diabetes Association:A serving of… Measures… And is about as big as… Cheese – 1 ounce – 4 dice. Rice – cup – Half a baseball. Bagel – 4 ounces – A hockey puck. Meat – 3 ounces – A deck of cards. Peanut butter – 2 Tablespoons – A ping-pong ball. Pasta – 1 cup – A tennis ball.
A basic Diabetes Diet Guideline: I handle my diet using exchanges and portion control without measuring something. I’ve discovered every day I can balance my diet and maintain my blood sugar normal by managing my portions as follows: 5-6 Carbs, 5-6 Proteins, 5-6 vegetables and fruit (mostly vegetables), less than 3 fats, and 2-3 quarts water.
Be sure to includehigh fiber foods in your vegetables and fruit to assist maintain good blood fat and sugar levels. I lost about fifty pounds in a year and maintained it for 5 years since the onset of my disease. I am now starting to lose the last 40 pounds toward my objective of 180.
That is really about it! Of course, you will want to study as much as you can and inquire you doctor to fully manage your diabetes, but I wish this short article has eliminated some of the mystery and offered you a great starting point to consider control of your diet. You can do this!