The Diabetic Diet
The Myths
- The diabetic diet is really strict and hard to follow!
- The American Diabetic Association (ADA) diet recommendations are really nothing more than a healthy, well balanced diet.
- You can never eat sugar again!
- Sweets and desserts can be included as part of a healthy diet plan. They should be included in total carbohydrate planning.
- No way! Eating too much sugar is what causes diabetes!
- Neither type 1 nor type 2 diabetes is caused by eating sugar. Excess weight and a sedentary lifestyle are known risk factors for type 2 diabetes.
- People with diabetes should eat special diabetic or sugar free foods.
- A healthy, well balanced diet for diabetics as recommended by the ADA is low in fat, especially trans fat and saturated fat, moderate in salt and sugar, and contains fiber rich foods like whole grains, fruits and vegetables.
- You can eat as much as you want of sugar-free or low-carb foods.
- Many diabetics choose to substitute some sugar-free foods for their full-sugar counterparts. However, "dietetic" or sugar-free foods are not a license to eat as much as you want. Sugar-free versions contain carbohydrates, can still raise your blood sugar level, often have as many or more fat and calories than the regular version and generally contain sugar-alcohols which can have a laxative effect when consumed in excess.
- You just shouldn't eat any starchy foods like bread, potatoes or pasta and you'll be okay.
- Starchy foods are part of a balanced diet. Portion size is the key to including them in your meal plan. Choosing whole grain breads or pastas can add healthy fiber to your diet as well.
- Fruit is healthy so you can eat as much as you want!
- Fruit is healthy! It contains vitamins, minerals and fiber important for a healthy diet. It also contains carbohydrates. One small apple contains about the same carbohydrates as a piece of bread and should be counted as such in your meal plan.
The Facts
Many of us with type 2 diabetes need to lose weight as well as better control our blood sugars. Losing weight lowers insulin resistance and blood fat and blood pressure levels, lowering our risk for a heart attack or stroke. This means we may have to make several big changes in the way we eat. It doesn't mean we have to give up ever eating anything that tastes good again.
Meal planning for people with diabetes is a highly personal endeavor. In my opinion, it has to start with foods you like and which fit into your lifestyle or you will not follow the plan. The ADA recommends moderation, a diet low in fat, high in fiber, and balanced in carbohydrates. A diabetic nutritionist or certified diabetes educator can help you devise a plan that is right for you.
Carbohydrates - Good and Bad
For the last several years, Carbohydrate has been the American buzz word. Carbs are bad, we're told. We shouldn't eat bread or pasta or fruits or many vegetables as part of the pursuit of the low-carb lifestyle. I'm not here to tell you that low-carb diets are bad. I know people, including people with diabetes, who do very well with low-carb diets such as Atkins, South Beach or Dr. Bernstein's plan. There are pros and cons like any other diet and it should be discussed with your doctor or CDE.
The USDA recommends 45-65% of daily calories come from carbohydrates. High carbohydrate foods contain fiber, vitamins C & E, the majority of B vitamins, and the majority of trace minerals. Carbohydrates are the body's main source of fuel, are easily used by all our tissues and cells, and are necessary for the brain, heart, kidneys, and muscles to function properly. People on very low carbohydrate diets need to supplement vitamins and minerals and be monitored by a physician for certain risks to liver and kidney function.
As part of a balanced meal plan, many people with diabetes use carbohydrate counting to help guide their meal plan. Fruits, vegetables, breads, baked goods, pasta, and starchy foods all contain carbohydrates. A serving of carbohydrates is equal to 15 grams of carbs. How many carbohydrates an individual needs per day will vary from person to person. Your doctor or CDE can help you determine how many grams of carbohydrates per day are right for you.
Prior to carbohydrate counting, many people with diabetes use the diabetic exchange system. Since 1 exchange of carbohydrates is about 15 grams, it's really very similar to carb counting and is a matter of preference. I find carb counting to be more flexible for me.
How do I know how many carbs are in my food?
Nutrition Information Sources
Tips
- Keep a food journal. Test your blood sugar before meals and 2 hours after meals. Learn how different foods affect you.
- Eat a variety of foods.
- Measure and weigh. It's easy to fool yourself on serving size.
- Limit high fat, high sugar and high salt foods.
- Keep healthy snacks around.
- Join One Touch Gold even if you don't use a Lifescan meter. One Touch Gold has monthly downloads of diabetic resource books including cookbooks.