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Simple Diabetic Diet

Type 2 Diabetes Diet

Type 2 Diabetes Diet

The right diabetes diet is crucial to managing type 2 diabetes, maintaining stable blood sugar levels, and preserving your overall health. However, it's not as complex or out of the ordinary as you might expect. A smart diabetic diet actually looks a lot like the healthy eating plan doctors recommend for everyone: plenty of fruits and vegetables, simple carbohydrates in moderation, and fats sparingly. Count Calories to Manage Diabetes The National Institutes of Health (NIH) recommends the following calorie guidelines for people who are managing diabetes: About 1,200 to 1,600 calories a day for small women who are physically active, small or medium-sized women interested in weight loss, or medium-sized women who are not physically active. About 1,600 to 2,000 calories a day for large women interested in weight loss, small men at a healthy weight, medium-sized men who aren't physically active, or medium-sized or large men interested in weight loss. About 2,000 to 2,400 calories a day for medium-sized or large men who are physically active, large men at a healthy weight or who are medium-sized, or large women who are very physically active. Reach for the Right Carbohydrates You can't avoid carbohydrates completely. They are our main source of energy, but they also lead to the biggest fluctuations in blood sugar levels. Choosing your carbohydrates wisely is critical to managing diabetes. Complex carbohydrates, or those that are rich in fiber, should constitute between 45 and 65 percent of your daily caloric intake. To make the best choices, keep these guidelines in mind: Get most or all of your carbohydrates from high-fiber sources like vegetables, beans, fruits, and whole grains. High-fiber foods are digested more slowly, which helps keep your blood sugar levels stable. Av Continue reading >>

The Best 7-day Diabetes Meal Plan

The Best 7-day Diabetes Meal Plan

This 1,200-calorie meal plan makes it easy to follow a diabetes diet with healthy and delicious foods that help to balance blood sugar. The simple meals and snacks in this 7-day plan feature complex carbohydrates (think whole grains and fresh fruits and vegetables), lean protein and healthy fats. We limited refined carbohydrates (like white bread, white pasta and white rice) as well as added sugars, which can spike your blood sugar quickly. We've also cut back on saturated fats and sodium, as they can negatively impact your health if you eat too much. The carbohydrates are balanced throughout the day with each meal containing 2-3 carb servings (30-45 grams of carbohydrates) and each snack containing around 1 carb serving (15 grams of carbohydrates). The calorie and carbohydrate totals are listed next to each meal and snack so you can swap foods with similar nutrition in and out as you like. Eating with diabetes doesn't need to be difficult—choose a variety of nutritious foods, as we do in this meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes. Day 1 Breakfast (294 calories, 41 g carbohydrates) • 1/2 cup oats cooked in 1/2 cup each 2% milk and water • 1 medium plum, chopped • 4 walnut halves, chopped Top oats with plum and walnuts. A.M. Snack (96 calories, 18 g carbohydrates) • 3/4 cup blueberries • 1/4 nonfat plain Greek yogurt Top blueberries with yogurt. Lunch (319 calories, 37 g carbohydrates) Turkey & Apple Cheddar Melt • 2 slices whole-wheat bread • 2 tsp. whole-grain mustard, divided • 1/2 medium apple, sliced • 2 oz. low-sodium deli turkey • 2 Tbsp. shredded Cheddar cheese, divided • 1 cup mixed greens Top one slice of bread with 1 tsp. mustard, apple, turkey and 1 Tbsp. cheese. Top the other Continue reading >>

The Best Diabetes-friendly Diets To Help You Lose Weight

The Best Diabetes-friendly Diets To Help You Lose Weight

Maintaining a healthy weight is important for everyone, but if you have diabetes, excess weight may make it harder to control your blood sugar levels and may increase your risk for some complications. Losing weight can be extra challenging for people with diabetes. Eating healthfully while you try to reduce weight is important for everyone, but if you have diabetes, choosing the wrong diet could harm your health. Weight loss pills and starvation diets should be avoided, but there are many popular diets that may be beneficial. Diabetes and diet: What’s the connection? If you have diabetes, you should focus on eating lean protein, high-fiber, less processed carbs, fruits, and vegetables, low-fat dairy, and healthy vegetable-based fats such as avocado, nuts, canola oil, or olive oil. You should also manage your carbohydrate intake. Have your doctor or dietitian provide you with a target carb number for meals and snacks. Generally, women should aim for about 45 grams of carb per meal while men should aim for 60. Ideally, these would come from complex carbs, fruits, and vegetables. The American Diabetes Association offers a comprehensive list of the best foods for those with diabetes. Their recommendations include: Protein Fruits and vegetables Dairy Grains beans berries low- or nonfat milk whole grains, such as brown rice and whole-wheat pasta nuts sweet potatoes low- or nonfat yogurt poultry nonstarchy vegetables such as asparagus, broccoli, collard greens, kale, and okra eggs oily fish such as salmon, mackerel, tuna, and sardines Staying hydrated is also important when it comes to overall health. Choose noncaloric options such as water and tea whenever possible. For people with diabetes, there are certain foods that should be limited. These foods can cause spikes in the Continue reading >>

The Best And Worst Foods To Eat In A Type 2 Diabetes Diet

The Best And Worst Foods To Eat In A Type 2 Diabetes Diet

Following a type 2 diabetes diet doesn’t mean you have to give up all the things you love — you can still enjoy a wide range of foods and, in some cases, even help reverse type 2 diabetes. Indeed, creating a diet for diabetes is a balancing act: It includes a variety of healthy carbohydrates, fats, and proteins. The trick is ultimately choosing the right combination of foods that will help keep your blood sugar level in your target range and avoid big swings that can cause diabetes symptoms — from the frequent urination and thirst of high blood sugar to the fatigue, dizziness, headaches, and mood changes of low blood sugar (hypoglycemia). The Basics of the Type 2 Diabetes Diet: What Should You Eat? To follow a healthy diet for type 2 diabetes, you must first understand how different foods affect your blood sugar. Carbohydrates, which are found to the largest degree in grains, bread, pasta, milk, sweets, fruit, and starchy vegetables, are broken down into glucose in the blood faster than other types of food, which raises blood sugar, potentially leading to hyperglycemia. Protein and fats do not directly impact blood sugar, but both should be consumed in moderation to keep calories down and weight in a healthy range. To hit your blood sugar level target, eat a variety of foods but monitor portions for foods with a high carbohydrate content, says Alison Massey, RD, CDE, the director of diabetes education at Mercy Medical Center in Baltimore. “[Foods high in carbohydrates] have the most impact on blood sugar level. This is why some people with diabetes count their carbohydrates at meals and snacks,” she says. How Many Carbs Can You Eat If You Have Diabetes? According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), you can calculate Continue reading >>

Your Diabetes Menu Plan

Your Diabetes Menu Plan

How do you get all the nutrition you need in a day while still being mindful of calories and carbs? The secret is to plan ahead. Meal planning depends on lots of things, like your taste preferences, medications, and activity level, says Jill Weisenberger, RDN, CDE, author of Diabetes Weight Loss -- Week by Week. But good general advice to follow is to keep your carbs consistent -- eat the same amount at breakfast, lunch, and dinner to keep blood sugar from spiking or dipping too low. Weisenberger recommends 45 grams as a target for the three main meals of the day. "If you go lower than 30 grams at a meal, it's going to be really hard to get all the nutrients you need, such as fiber and phytochemicals," the health-boosting nutrients in fruits and vegetables. This sample meal plan provides 1,400 calories. Supplement with healthy snacks to reach your personal calorie goals. If you're rushed in the mornings, make breakfast a snap with mix-and-match prepared items such as hardboiled eggs, nuts or seeds, a part-skim cheese stick, peanut butter, or yogurt for protein; toast, crispbread, or unsweetened instant oatmeal for whole grains; plus any kind of fruit -- dried fruit, a banana, an apple. Menu Avocado Toast and Egg Café au lait made with a half cup 1% milk Medium orange Avocado Toast and Egg This has to be one of the most satisfying, easy breakfasts around, thanks to a helping of fiber from the avocado and whole-grain bread. For an extra flavor kick, sprinkle with Cajun seasoning or smoked paprika. Makes 1 serving. Ingredients: 1 slice 100% whole grain bread 1/5 avocado 1 egg salt and pepper Directions: 1. Toast bread. Scoop out avocado and mash onto toast. Top with a poached or soft-boiled egg and sprinkle with salt and pepper. Per serving: 235 calories, 10 g protein, 19 Continue reading >>

Seven-day Diabetes Meal Plan: Options For Healthful Eating

Seven-day Diabetes Meal Plan: Options For Healthful Eating

A diabetes meal plan can help. A good meal plan can help people to meet their nutritional needs, eat an appropriate mix of foods, and lose weight if needed. A 7-day diabetes meal plan not only provides a week's worth of healthful eating, but it also makes shopping and cooking duties simpler and can help people save money. Two menus for 7 days The ideal diabetes meal plan will offer menus for three meals a day, plus two snacks. Plans tend to suggest consuming 1,500 to 1,800 calories a day. The number of calories people with diabetes need to eat each day will vary, depending on their activity level, height, and gender, and whether they're trying to lose, gain, or maintain their weight. The meal plans below provide a maximum of three servings of healthful, high-fiber carbohydrate choices at each meal or snack. Diet plans for weight loss Carrying excess weight puts additional stress on the body's ability to use insulin and regulate blood sugar levels. Unfortunately, close to 90 percent of people with type 2 diabetes are overweight, according to the Obesity Society. It is helpful for most people with diabetes to consider weight loss guidelines when developing a meal plan. Under the guidance of a doctor, many choose to follow a reduced calorie plan. Step-by-step guide to meals for a week These three practices can help people with diabetes enjoy a healthful, varied diet and successfully manage their blood sugar: balancing carbohydrates, proteins, and fat to meet dietary goals measuring portions accurately planning ahead With these ideas in mind, the following steps can help people with diabetes put together a healthful 7-day meal plan: note daily targets for calories and carbohydrates see how many portions of carbohydrates and other foods will meet those targets divide those p Continue reading >>

Type 2 Diabetes Diet Plan: List Of Foods To Eat And Avoid

Type 2 Diabetes Diet Plan: List Of Foods To Eat And Avoid

Currently, there are nine drug classes of oral diabetes medications approved for the treatment of type 2 diabetes. Sulfonylureas, for example, glimepiride (Amaryl) and glipizide (Glucotrol, Glucotrol XL) Meglitinides, for example, nateglinide (Starlix) and repaglinide (Prandin) Thiazolidinediones, for example, pioglitazone (Actos) DPP-4 inhibitors, for example, sitagliptin (Januvia) and linagliptin (Tradjenta) What types of foods are recommended for a type 2 diabetes meal plan? A diabetes meal plan can follow a number of different patterns and have a variable ratio of fats, proteins, and carbohydrates. The carbohydrates consumed should be low glycemic load and come primarily from vegetables. The fat and proteins consumed should primarily come from plant sources. What type of carbohydrates are recommended for a type 2 diabetic diet plan? Carbohydrates (carbs) are the primary food that raises blood sugar. Glycemic index and glycemic load are scientific terms used to measure the impact of a carbohydrate on blood sugar. Foods with low glycemic load (index) raise blood sugar modestly and thus are better choices for people with diabetes. The main factors that determine a food's (or meal's) glycemic load are the amount of fiber, fat, and protein it contains. The difference between glycemic index and glycemic load is that glycemic index is a standardized measurement and glycemic load accounts for a real-life portion size. For example, the glycemic index of a bowl of peas is 68 (per 100 grams) but its glycemic load is just 16 (lower the better). If you just referred to the glycemic index, you'd think peas were a bad choice, but in reality, you wouldn't eat 100 grams of peas. With a normal portion size, peas have a healthy glycemic load as well as being an excellent source of pro Continue reading >>

Understanding How Food Affects Your Blood Sugar

Understanding How Food Affects Your Blood Sugar

Carbohydrates Blood glucose is affected most by carbohydrates. And insulin dosing is typically based on food intake, especially carbohydrates. Knowing what foods contain carbohydrates and the amount of carbohydrates in a meal is helpful for blood glucose control. You should aim to include carbohydrates in each meal. Carbohydrate sources like vegetables, fruits and whole grains (high fiber) are preferred over carbohydrate sources with added fats, sugars and salt. Proteins are a necessary part of a balanced diet and can keep you from feeling hungry. They also do not raise your blood glucose like carbohydrates. However, to prevent weight gain, use portion control with proteins. In people with Type 2 diabetes, protein makes insulin work faster, so it may not be a good idea to treat low blood sugar with protein shakes or mixes. Fats Fats are a necessary part of a balanced diet, especially healthy fats like olive oil and fatty fish. The five food groups Some people believe that a diabetes diagnosis means “goodbye” to good food. Not so. Having diabetes does not mean that you can no longer enjoy good food, or that you have to give up your favorite foods. Living with diabetes means eating regular, healthy meals from the following five food groups: Grains and starches Vegetables Fruits Milk & alternatives Meat & alternatives Making healthy food choices Your dietitian or diabetes educator can help you to develop an eating plan that is right for you and fits into your lifestyle. Here are some guidelines for healthy eating: Healthy eating for diabetes is healthy eating for the whole family. Enjoy having regular meals, starting with breakfast first, then lunch and dinner. Space meals no more than 6 hours apart. Eat a variety of foods in each meal, including healthy fats, lean mea Continue reading >>

Diabetic Diet

Diabetic Diet

If you have diabetes, your body cannot make or properly use insulin. This leads to high blood glucose, or blood sugar, levels. Healthy eating helps keep your blood sugar in your target range. It is a critical part of managing your diabetes, because controlling your blood sugar can prevent the complications of diabetes. A registered dietitian can help make an eating plan just for you. It should take into account your weight, medicines, lifestyle, and other health problems you have. Healthy diabetic eating includes Limiting foods that are high in sugar Eating smaller portions, spread out over the day Being careful about when and how many carbohydrates you eat Eating a variety of whole-grain foods, fruits and vegetables every day Eating less fat Limiting your use of alcohol Using less salt NIH: National Institute of Diabetes and Digestive and Kidney Diseases Continue reading >>

12 Tips For Creating A Type 2 Diabetes Diet

12 Tips For Creating A Type 2 Diabetes Diet

Although there is no single type 2 diabetes diet prescribed to everyone, what you eat really does matter if your blood sugar is uncontrolled. In fact, if you have prediabetes or type 2 diabetes, a personalized diet could help you lower your A1C and lose unwanted excess weight, thereby reducing insulin resistance, the hallmark of type 2 diabetes. Insulin resistance is marked by the body’s inability to use the hormone insulin ineffectively. Insulin helps ferry glucose, or blood sugar, from the blood to the cells for energy. Meanwhile, A1C is a two- to three-month average of blood sugar levels, and an A1C of 6.5 percent or higher is considered type 2 diabetes, while an A1C below 5.7 is normal, according to the Mayo Clinic. Elevated blood sugar levels can lead to potentially dangerous diabetes complications, including heart disease, diabetic neuropathy (nerve damage), diabetic retinopathy (vision issues), and more. How Diet Choices May Play a Role in Preventing and Reversing Diabetes While there are a number of factors that contribute to the onset of prediabetes and type 2 diabetes — including your family health history and ethnicity — experts agree changing your diet has the potential to prevent prediabetes from escalating to type 2 diabetes. It also may stop type 2 diabetes from progressing and causing health complications. Maintaining a healthy weight is key: If you're overweight, losing only 5 to 7 percent of your weight can help improve blood sugar control and prevent prediabetes from progressing into full-blown type 2 diabetes, according to the Centers for Disease Control and Prevention (CDC). Here are 12 basic guidelines you can follow to help build a healthy type 2 diabetes diet plan, whether you have prediabetes or full-blown type 2 diabetes: 1. Know What Mak Continue reading >>

Diabetes Dieting: What To Eat To Lose Weight On The 2-day Diet

Diabetes Dieting: What To Eat To Lose Weight On The 2-day Diet

Diabetes Dieting: What to Eat to Lose Weight on the 2-Day Diet Get a print subscription to Reader's Digest and instantly enjoy free digital access on any device. Diabetes Dieting: What to Eat to Lose Weight on the 2-Day Diet By Juliana LaBianca from the book The 2-Day Diabetes Diet Dieting just two days a week blasts fat and balances blood sugar. Reader's DigestFor folks with diabetes, weight loss is a natural form ofmedication. But in an ironic twist, losing weight may be more difficult if you have type 2 diabetes. Now breakthrough research has revealed a better way for people to go about diabetes dieting to lose weight and reduce insulin resistance. The secret is a concept called intermittent fasting. British researchers created this revolutionary new diet, which strictly limits caloric intake for two days of the week but permits larger portions for the rest of the week. Women who followed the plan lost almost twice as much fat as those who restricted calories every day. Within three months, participants reducedinsulin resistance by 25 percent more on nonfast days and inflammation by 8 percent more thanpeople who dieted continuously. These are the 10 life-saving things you must do if you have diabetes . Reader's DigestAfter seeing this research, Reader's Digest asked registered dietitian and certifieddiabetes educator Erin Palinski-Wade to create a simple and delicious menu that incorporated the findings. She developed the book The 2-Day Diabetes Diet . You dont have to count carbs, calories, fat grams, or anything elseall you have to do is follow the special eating style in which you Power Burn two days a week and Nourish on the rest. Reader's DigestOn Power Burn days, youll fillup on low-calorie, low-carbohydrate foods that include delicious soups, tasty stir fries Continue reading >>

Simple Diabetic Diet – What Should I Eat?

Simple Diabetic Diet – What Should I Eat?

An increasing number of top medical doctors, nutritionists and scientists believe that through a simple diabetic diet, type-2 diabetes can become an entirely reversible dietary disorder. Jason Fung, M.D. says “Once you get the diagnosis, it’s a life sentence. But, it’s actually a great big lie. Type 2 diabetes is almost always reversible and this is almost ridiculously easy to prove.” Since it is a dietary disorder, it figures that what you eat would play a huge role in this reversal. Yes, calories are important to the extent that if you burn up far less than what you consume, you will put on weight and worsen insulin resistance. But to imagine a slice of bread and an egg are the same just because they contain the same number of calories is one of those diabetes myths that has run out of favor with almost every medical expert. The slice of bread will certainly leave you far worse with your diabetes than the egg will because of how these two foods behave inside your body. Based on this principle, while our healthy recipes do give indicative calories, we believe that that’s not the most important aspect to focus on. What’s most important are 3 key principles. Figure these out and you will be able to figure out your own diet and what works best for you, to help you reverse your Type 2 Diabetes. Eat Foods Containing Protein, Fiber and Healthy Fat at EVERY Meal Protein foods such as lean meats, wild salmon and free-range eggs, high fiber foods such as vegetables, legumes and seeds and healthy fats such as coconut oil (high in MCT’s) and ghee (clarified butter) promote balanced blood glucose levels. Lean Proteins such as meats, eggs, legumes, fish, nuts and seeds provide building blocks for the most components in the body. Because they take time a long time to b Continue reading >>

Outsmart Diabetes 5-week Meal Plan

Outsmart Diabetes 5-week Meal Plan

The Outsmart Diabetes Diet is based on new research that found four specific nutrientsfiber, vitamin D, omega-3s, and calciumwork together to help balance blood sugar and encourage weight loss. Build your daily diabetic diet meal plan by choosing one breakfast, one lunch and one dinner, plus two snacksany combination gets you approximately 1,400 calories a day and a healthy dose of the " Fat-Fighting 4 ." Remember to eat about every 3 hours and practice portion control. Follow this mix and match diabetic dietmeal planadapted from The Outsmart Diabetes Dietfor the next five weeks to help fight fat, maintain healthy blood sugar levels, boost energy, and reduce your diabetes risk. Fruity bagel breakfast: Spread 1 Tbsp light cream cheese and 1 tsp 100% fruit spread on of a whole grain bagel. Serve with 1 c fat-free milk. Crunchy yogurt: Combine 6 oz fat-free light yogurt, c granola cereal, 1 Tbsp ground flax seed, and 1 Tbsp chopped nuts. Add ground cinnamon and/or sugar substitute to taste. Eggs and English muffin: Scramble 1 egg in a pan coated with 1 tsp canola or olive oil; top with c chopped tomato, onion, and chile salsa. Serve with toasted 100% whole grain English muffin, spread with 2 Tbsp low-fat (1%) cottage cheese, and 1 c fat-free milk. Instead of scrambled eggs, try poaching an egg: Good Morning Blend: Stir together 6 ounces fat-free yogurt, 2 Tbsp dried mixed fruit, 2 Tbsp ground flax seed and 2 Tbsp chopped almonds, walnuts, or pecans. Nutty Oatmeal: Top c cooked oatmeal with c walnuts or other nuts; add ground cinnamon and/or sugar substitute to taste. Serve with 1 c fat-free milk or calcium-enriched soy or rice beverage. Bagel and cream cheese: Spread 100% whole grain bagel with 1 Tbsp low fat cream cheese. Serve with 1 c fat-free milk or calcium-enriched Continue reading >>

Diabetes Diet: Create Your Healthy-eating Plan

Diabetes Diet: Create Your Healthy-eating Plan

Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. Here's help getting started, from meal planning to exchange lists and counting carbohydrates. Definition A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes. A diabetes diet is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone. Purpose If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control risk factors for heart disease, such as high blood pressure and high blood fats. When you eat excess calories and fat, your body responds by creating an undesirable rise in blood glucose. If blood glucose isn't kept in check, it can lead to serious problems, such as a dangerously high blood glucose level (hyperglycemia) and long-term complications, such as nerve, kidney and heart damage. You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits. For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely. Diet details A diabetes diet is based on eating three meals a day at regular times. This helps your body better use the insulin it produces or gets through a medication. A registered dietitian can help you put together a diet based on your health goals, tas Continue reading >>

Seven-day Type 2 Diabetes Meal Plan

Seven-day Type 2 Diabetes Meal Plan

Eating a diabetes-friendly diet can help keep your blood sugar levels under control. But it can be difficult to stick to a regular meal plan — unless you have a plan in place. Check out these 21 delicious, diabetes-friendly recipes to use for breakfast, lunch, and dinner. Remember to stay within your carbohydrate allowance by noting the carb content and serving size of the recipes. Also, be sure to balance your meals with lean protein and healthy plant fats. Breakfast: Cream Cheese-Stuffed French Toast This may sound too decadent for breakfast, but paired with scrambled egg whites, it can fit into a diabetes-friendly meal plan. Whole grain toast will help ensure you get your daily fiber too. Lunch: Salmon Salad with White Beans Salmon is one of the best sources of omega-3 fatty acids, and is also a delicious topper to workday salad. Dinner: Cuban-Marinated Sirloin Kabobs with Grilled Asparagus Spice things up with this flavorful skewer. Dried herbs and spices are a great way to pack a punch of flavor without adding unnecessary calories and fat. Breakfast: Apple Pie Oatmeal with Greek Yogurt Who wouldn’t like a slice of pie for breakfast? This oatmeal will leave your kitchen smelling like the flavors of fall, and your stomach happy and satisfied. Add some extra plain Greek yogurt on top for more protein. Lunch: Turkey-Cranberry Wraps Turkey and cranberry sauce isn’t just for Thanksgiving! This is an easy grab-and-go lunch that even your kids will enjoy. Note: This recipe may not be appropriate for all people with type 2 diabetes, because it contains 60 grams of carbs per serving. You can adjust the amount of cranberry sauce to lower the carb count. Dinner: Cilantro-Lime Tilapia with Spinach and Tomatoes Take a trip to the tropics with this fast fish dish. Breakfast Continue reading >>

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