Diabetics: Eat This Not That

There's no question that diabetes is on the rise in America, but since most of the risk factors are diet related, it's often preventable by simply making prudent diet and lifestyle choices. Even if you've already been diagnosed with diabetes, it's possible, in some cases, to reverse the disease or, at the very least, control it through diet. And, by the way, this doesn't mean depriving yourself totally of foods you love or resigning yourself to a lifetime of nothing but bland and boring "health foods."

A healthy diet designed to prevent or control diabetes is really no different than any other healthy diet. The most significant risk factor for contracting diabetes is being overweight, especially if the weight is being carried around the abdomen as a "spare tire." Several studies have suggested that waist size is a better indicator of potential risk for diabetes than the body mass index.

Eating right is the #1 defense against diabetes. While exercise is important, diet is the most important factor regarding weight loss. It's untrue that you have to cut out every bit of sugar and it's also a myth that a high-protein diet is best since too much protein, especially animal protein, has been shown to promote insulin resistance. You also don't have to cut out all carbohydrates. A healthy diet is a balanced diet consisting of fats, carbs and protein. The secret is to eat the correct types of these foods. Carbohydrates, for instance, should consist of whole grains because they contain essential fiber that slows the digestion of, and therefore the release of carbs (sugars) into the bloodstream, helping to regulate blood sugar levels.

Carbohydrates have the biggest impact on diabetes risk - much more so than proteins or fats. You should limit consumption of refined carbs such as white rice and bread, pasta, snack foods, sodas and candy. Slow-release, high-fiber, complex carbohydrates are digested more slowly and help blood sugar levels stay more even and allow the body to produce less insulin. They also make you feel fuller for longer and provide more long-lasting energy.

Here are some suggestions you may want to incorporate into your diet:

• Instead of white bread, try whole-grain bread such as a whole-wheat
• Replace white rice with brown or wild rice
• Eat high-fiber breakfast cereal such as Raisin Bran instead of the high-sugar alternatives
• Replace instant oatmeal with rolled or steel-cut oats
• Use whole-wheat pasta instead of regular pasta
• Replace cornflakes with bran flakes
• Opt for green leafy vegetables instead of peas and corn
• Replace your white potatoes, French fries and mashed spuds with yams (or sweet potatoes), squash or a mash made from cauliflower

Type 2 Diabetes Diet Tips

If you have type 2 diabetes, food plays an important role in your day-to-day well being and may even be the key to eventually overcoming diabetes. If you eat correctly, you are more likely to feel good, lose unwanted weight and lower your risk for heart disease and stroke. It is important to eat strategically. You should not only choose appropriate foods, but also schedule meals and snacks so that you keep your blood glucose in check.

Below are a few helpful diet tips for diabetics. This information is not intended to replace the help of a medical professional. Before you create your diabetic diet plan, talk to your doctor about what your specific blood levels should be before eating, as well as 1 to 2 hours after eating. This information will help you map out your schedule. Determine how often you should be checking your blood glucose level and schedule two or more A1C tests every year to monitor your progress. Visiting your doctor is the first step to creating a strong diabetic diet strategy.

Diabetes Diet Tips:

• Reduce the amounts of fried foods you consume as they are high calorie. Purchase leaner cuts of meat and opt to roast, bake or pan fry with fat free cooking spray or a little olive oil.


• It goes without saying, but eat more fruits and vegetables (but don't fry them!) Most people think they hate fruits and vegetables, but in truth they just haven’t discovered how they like them. Try a new fruit every week. Learn new ways to prep vegetables. Dip raw vegetable in hummus. Explore non-traditional and exotic preparation of vegetables.


• Switch to low-fat or fat-free dairy products and mayonnaise. You can also substitute mayonnaise with mustard and butter with reduced fat spread rather.


• Studies have shown a correlation between foods high on the Glycemic Index (GI) (i.e. simple carbohydrates) and diabetes as these foods elevate blood sugar rapidly. If possible, avoid high GI foods entirely or limit their consumption. Only buy whole grain breads and/or cereals.


• Consider complementing your diet with physical exercise, talk to your doctor prior to embarking on any new physical activities and be sure to purchase a pair of high quality diabetic running shoes to protect your feet.


• Spend a month studying portion control. Measure all your foods and learn to understand what constitutes a serving. For example, a serving of dairy would be one cup of non-fat / low-fat yogurt, cottage cheese or milk. Many people consume two or three servings in a sitting without even knowing it! After a month of carefully measuring portions, you will be better able to gauge what you should be consuming.


• Read about nutrition a couple times each week. Knowledge is power and will help you make better choices. Avoid fad diets and stick to proven nutrition principals and respected publications.


• When in doubt, cook at home. It is much harder to control what you eat in a restaurant or drive-through.


• If you are in a cooking rut, take a cooking class or two. You can attend lot of free classes by simply visiting Youtube.


• Limit your alcohol intake as it can make your blood glucose level crash.


• Give yourself credit! Major lifestyle changes are difficult and you will not always be perfect. Just remind yourself that these changes are for you, your body and your long-term health. It takes time to acclimate to a new diet regimen, so be patient... low-fat milk may taste strange the first few weeks, but take heart! You will get used to it and eventually prefer it.

About MMAR Medical Group: MMAR Medical Group Inc. is a leading medical device supplier specializing in diabetic footwear including socks and shoes for diabetics as well as a full line of orthopedic braces and supports.