The Right Diet For Prediabetes
A prediabetes diagnosis can be alarming. This condition is marked by abnormally high blood sugar (glucose) most often due to insulin resistance. This is a condition in which the body doesn’t use insulin properly. It’s often a precursor to type 2 diabetes. According to the Mayo Clinic, people with prediabetes are more likely to develop type 2 diabetes within 10 years. With prediabetes, you may also be at risk of developing cardiovascular disease. However, a prediabetes diagnosis doesn’t mean you will definitely get type 2 diabetes. The key is early intervention; to get your blood sugar out of the prediabetes range. Your diet is important, and you need to know the right kind of foods to eat. How diet relates to prediabetes There are many factors that increase your risk for prediabetes. Genetics can play a role, especially if diabetes runs in your family. Excess body fat and a sedentary lifestyle are other potential risk factors. In prediabetes, sugar from food begins to build up in your bloodstream because insulin can’t easily move it into your cells. Eating carbohydrates doesn’t cause prediabetes. But a diet filled with carbohydrates that digest quickly can lead to blood sugar spikes. For most people with prediabetes, your body has a difficult time lowering blood sugar levels after meals. Avoiding blood sugar spikes can help. When you eat more calories than your body needs, they get stored as fat. This can cause you to gain weight. Body fat, especially around the belly, is linked to insulin resistance. This explains why many people with prediabetes are also overweight. You can’t control all risk factors for prediabetes, but some can be mitigated. Lifestyle changes can help you maintain balanced blood sugar levels as well as a healthy weight. Watch carbs with Continue reading >>
Diabetes Diet, Eating, & Physical Activity
Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the range that your health care team recommends. Becoming more active and making changes in what you eat and drink can seem challenging at first. You may find it easier to start with small changes and get help from your family, friends, and health care team. Eating well and being physically active most days of the week can help you keep your blood glucose level, blood pressure, and cholesterol in your target ranges prevent or delay diabetes problems feel good and have more energy What foods can I eat if I have diabetes? You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes. The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines. The food groups are vegetables nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes starchy: includes potatoes, corn, and green peas fruits—includes oranges, melon, berries, apples, bananas, and grapes grains—at least half of your grains for the day should be whole grains includes wheat, rice, oats, co Continue reading >>
What To Eat, How Much, And When
Meal planning is one of the most important things you can do to keep your blood sugar in control. Paying attention to what you're eating, how much, and when might seem like a huge challenge at first, but these tips can help make it easier. Quality: What Can I Eat? Having diabetes doesn't mean you can't eat food you enjoy. You can keep eating the foods you like. Just make sure to include lots of nutritious, healthy choices. Healthy, nutritious choices include whole grains, legumes (dried beans, peas, and lentils), fruits, vegetables, non-fat or low-fat dairy, and lean meats, such as fish and poultry. These foods are high in vitamins, minerals, fiber, and lean protein, and low in saturated fat, cholesterol, and refined sugar. Healthier food choices aren't only good for people with diabetes. They're good for everyone. People who eat a variety of these foods every day have a well-balanced diet and get the nutrients their bodies need. Quantity: How Much Can I Eat? Learning about serving sizes is key to meal planning. Food labels on packaged foods and many recipes tell you what a serving size is. These labels tell you how many calories, carbohydrates, protein, and fat are in each serving. You'll need to know serving sizes to help you choose foods that keep your blood sugar from going too high after you eat. If you take fast-acting insulin to control your blood sugar, knowing the serving size will tell you how much insulin you need to take before you eat. Eating carbohydrates affects your blood sugar more than other foods. The more you eat, the faster and higher your blood sugar will rise. Eating fat and protein can affect how quickly your body turns carbohydrates into sugar. When you know the amount of carbohydrate, protein, and fat you're eating at a meal, you can learn to c Continue reading >>
A Guide To Healthy Low-carb Eating With Diabetes
Diabetes is a chronic disease that has reached epidemic proportions. It currently affects over 400 million people worldwide (1). Although diabetes is a complicated disease, maintaining good blood sugar control can greatly reduce the risk of complications (2, 3). One of the ways to achieve better blood sugar levels is to follow a low-carb diet. This article provides a detailed overview of low-carb diets for managing diabetes. If you have diabetes, your body cannot process carbohydrates effectively. Normally, when you eat carbs, they are broken down into small units of glucose, which end up as blood sugar. When blood sugar levels go up, the pancreas responds by producing the hormone insulin. This hormone allows the blood sugar to enter cells. In healthy people, blood sugar levels remain within a narrow range throughout the day. In diabetes, however, this system doesn't work the way it is supposed to. This is a big problem, because having both too high and too low blood sugar levels can cause severe harm. There are several types of diabetes, but the two most common ones are type 1 and type 2 diabetes. Both of these conditions can be diagnosed at any age. In type 1 diabetes, an autoimmune process destroys the insulin-producing beta cells in the pancreas. Diabetics must inject insulin several times a day to ensure that glucose gets into the cells and stays at a healthy level in the bloodstream (4). In type 2 diabetes, the beta cells at first produce enough insulin, but the body's cells are resistant to its action, so blood sugar remains high. To compensate, the pancreas produces more insulin, attempting to bring blood sugar down. Over time, the beta cells lose their ability to produce enough insulin (5). Of the three nutrients -- protein, carbs and fat -- carbs have the grea Continue reading >>
Diabetes Hunger And Food Cravings
Surveys find that nearly 100% of young women and almost 70% of young men sometimes have food cravings. For most people, cravings at worst add a little weight. With diabetes, they can be a serious problem. Food cravings might cause you to eat way too much of things that spike your sugars. What are food cravings, though? Where do they come from, and how can we deal with them in a healthy way? Let’s divide cravings into two types: physical hunger and emotional distress. It’s normal to feel strong hunger if blood sugar is low, or if your stomach is too empty. Then you really need to eat. If your sugar is low, you might need some carbs; if you just feel empty, some high-fiber vegetables or water might be preferable. Diabetes can cause hunger if glucose is not getting into the cells where it’s needed. Other medical causes of excess hunger include thyroid problems (such as Graves’ disease,) pregnancy, cannabis smoking, and depression. To avoid the cravings of low sugar or empty stomach, remember to eat regularly, especially breakfast. Breakfast with protein should keep cravings away at least until the afternoon. Eating may not stop some people’s low-sugar hunger. If that happens to you, you may need insulin, an insulin-sensitizing medication, or an herb such as bitter melon to get glucose into your cells. Food cravings are not always physical, though. In addition to body hunger and stomach hunger, there is what psychologist William Polonsky, PhD, CDE, calls mouth hunger or eyeball hunger. “While your stomach may be satisfied,” says Dr. Polonsky, “your eyeballs, mouth, and brain may still feel famished. If your meal plan is too limiting [in terms of food types], you may be depriving yourself of the joy of eating and the sense of satisfaction your mind and body c Continue reading >>
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 >>
Eating Well With Type 2 Diabetes
Forget the idea of the "diabetic diet" -- a restrictive regime that puts certain foods strictly off-limits. The healthiest diet for people with type 2 diabetes is the same diet that's best for everyone else. That means eating a wide variety of foods, and including items from all the major food groups represented on the Food Pyramid -- protein, dairy, grains, and fruits and vegetables -- every day. It means watching your portion sizes. It means getting enough fiber, and avoiding an overload of fat, salt, alcohol, and sugar. (Yes, you can have dessert -- in moderation, and with a little planning!) Following these steps will not only help control your blood sugar, but can also help you reach a healthy weight, something that's especially important for people with diabetes. As with any medical condition, people with type 2 diabetes should check with their doctors before starting any diet or exercise program. It's also a good idea to work with a registered dietitian and/or diabetes educator to come up with an eating plan that suits your needs. Two of the main tools doctors and dietitians use to help you plan healthy meals are: Food exchanges. This system divides foods into major categories -- starches, fruits and vegetables, dairy, proteins, and fats -- and tells you how many portions of each you should have each day. Carbohydrate counting. With this system, you keep track of the grams of carbohydrate (starches and sugars) you consume, with the idea of spreading them out through the day to help keep your blood sugar steady. The end result should be a plan tailored to your needs: one that takes your age, gender, lifestyle, and eating habits into account. While you should be able to eat most of the same things as everyone else, people with diabetes often have to limit the amoun Continue reading >>
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 >>
Fruit For Diabetes – Is It Actually Safe To Eat?
If you are living with diabetes, you've probably been told to minimize or eliminate your intake of fruit because "fruit is high in sugar." And if this is the case, maybe you refrain from eating fruits because it causes your blood glucose to spike. Attracted by the smell, color and taste, you may find yourself asking a simple question: "Should I avoid fruit in the long-term? And if so, will I ever be able to eat fruit again?” It turns out that this ant-fruit message is a perfect example of pseudoscience at its best. A recent study published in PLOS medicine tracked the health of 512,891 Chinese men and women between the ages of 30 and 79 for an average of 7 years, in order to understand the effect that their diet had on their overall health (1). We like these types of studies because they are: For those who did not have diabetes at the beginning of the study, those who had a higher fruit consumption were 12% less likely to develop diabetes, compared with those who ate zero pieces of fruit per day. The researchers found a dose-response relationship, which means that the more frequently these nondiabetic individuals ate fruit, the lower the risk for developing diabetes. Amongst those living with diabetes at the beginning of the study, those who ate fruit 3 times per week reduced their risk of all-cause mortality (death from any cause) by 17%, compared with diabetic individuals who ate zero pieces of fruit per day. In addition, researchers uncovered that those who ate fresh fruit 3 days per week were 13-28% less likely to experience macrovascular complications (heart disease and stroke) and microvascular damage (kidney disease, retinopathy and neuropathy). Even though this study was observational, the results of the study have profound implications for people living with Continue reading >>
The Diabetes Diet
What's the best diet for diabetes? Whether you’re trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary. But you do need to pay attention to some of your food choices—most notably the carbohydrates you eat. While following a Mediterranean or other heart-healthy diet can help with this, the most important thing you can do is to lose a little weight. Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of wellbeing. Even if you’ve already developed diabetes, it’s not too late to make a positive change. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you have more control over your health than you may think. The biggest risk for diabetes: belly fat Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance. You are at an increased risk of developing diabetes if you are: A woman with a waist circumference of 35 inches or more A man with a waist circumference of 40 inches or more Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lowe Continue reading >>
Carbohydrates And Diabetes
en espaolLos carbohidratos y la diabetes Keeping your blood sugar levels on track means watching what you eat, plus taking medicines like insulin if you need to. Your doctor may also have mentioned that you should keep track of how many carbohydrates (carbs) you eat. But what exactly are carbohydrates and how do they affect your blood sugar? The foods we eat contain nutrients that provide energy and other things the body needs, and one of these is carbohydrates . The two main forms of carbohydrates are: sugars such as fructose, glucose, and lactose starches, which are found in foods such as starchy vegetables (like potatoes or corn), grains, rice, breads, and cereals The body breaks down or converts most carbohydrates into the sugar glucose . Glucose is absorbed into the bloodstream, and with the help of a hormone called insulin it travels into the cells of the body where it can be used for energy. People with diabetes have problems with insulin that can cause blood sugar levels to rise. For people with type 1 diabetes, the pancreas loses the ability to make insulin. For people with type 2 diabetes, the body can't respond normally to the insulin that is made. Because the body turns carbohydrates into glucose, eating carbohydrates makes blood sugar levels rise. But that doesn't mean you should avoid carbohydrates if you have diabetes. Carbohydrates are a healthy and important part of a nutritious diet. Some carbohydrates have more health benefits than others, though. For example, whole-grain foods and fruits are healthier choices than candy and soda because they provide fiber, vitamins, and other nutrients. Fiber is important because it helps you feel full and keeps your digestive system working properly. In fact, eating lots of fiber can even help to slow the body's ab Continue reading >>
What Should I Eat?
People with diabetes should follow the Australian Dietary Guidelines. Eating the recommended amount of food from the five food groups will provide you with the nutrients you need to be healthy and prevent chronic diseases such as obesity and heart disease. Australian Dietary Guidelines: To help manage your diabetes: Eat regular meals and spread them evenly throughout the day Eat a diet lower in fat, particularly saturated fat If you take insulin or diabetes tablets, you may need to have between meal snacks It is important to recognise that everyone’s needs are different. All people with diabetes should see an Accredited Practising Dietitian in conjunction with their diabetes team for individualised advice. Read our position statement 'One Diet Does Not Fit All'. Matching the amount of food you eat with the amount of energy you burn through activity and exercise is important. Putting too much fuel in your body can lead to weight gain. Being overweight or obese can make it difficult to manage your diabetes and can increase the risk of heart disease, stroke and cancer. Limit foods high in energy such as take away foods, sweet biscuits, cakes, sugar sweetened drinks and fruit juice, lollies, chocolate and savoury snacks. Some people have a healthy diet but eat too much. Reducing your portion size is one way to decrease the amount of energy you eat. Being active has many benefits. Along with healthy eating, regular physical activity can help you to manage your blood glucose levels, reduce your blood fats (cholesterol and triglycerides) and maintain a healthy weight. Learn more about exercise and maintaining a healthy weight. Fats have the highest energy (kilojoule or calorie) content of all foods. Eating too much fat can make you put on weight, which may make it more diffi Continue reading >>
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 >>
Best And Worst Foods For Diabetes
Your food choices matter a lot when you've got diabetes. Some are better than others. Nothing is completely off limits. Even items that you might think of as “the worst" could be occasional treats -- in tiny amounts. But they won’t help you nutrition-wise, and it’s easiest to manage your diabetes if you mainly stick to the “best” options. Starches Your body needs carbs. But you want to choose wisely. Use this list as a guide. Best Choices Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth Baked sweet potato Items made with whole grains and no (or very little) added sugar Worst Choices Processed grains, such as white rice or white flour Cereals with little whole grains and lots of sugar White bread French fries Fried white-flour tortillas Vegetables Load up! You’ll get fiber and very little fat or salt (unless you add them). Remember, potatoes and corn count as carbs. Best Choices Fresh veggies, eaten raw or lightly steamed, roasted, or grilled Plain frozen vegetables, lightly steamed Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great, because it’s low in nutrients. Low sodium or unsalted canned vegetables Go for a variety of colors: dark greens, red or orange (think of carrots or red peppers), whites (onions) and even purple (eggplants). The 2015 U.S. guidelines recommend 2.5 cups of veggies per day. Worst Choices Canned vegetables with lots of added sodium Veggies cooked with lots of added butter, cheese, or sauce Pickles, if you need to limit sodium -- otherwise, pickles are okay. Sauerkraut, for the same reason as pickles -- so, limit them if you have high blood pressure Fruits They give you carbohydrates, vitamins, minerals, and fiber. Most are naturally low in fat and sodium. But they tend to have more carbs Continue reading >>
What To Eat If You Have Type 2 Diabetes
If you’ve recently been diagnosed with type 2 diabetes, you’re probably wondering what to eat to keep your blood sugar levels in check. The good news is you don’t have to give up your favorite foods. A diabetes diet, like most healthy diets, is all about controlling portions and consuming a wide array of vegetables, fresh fruits, whole grains, nuts and seeds, lean protein, low-fat dairy, and healthy fats. Watch Your Carb Intake When managing type 2 diabetes, it’s important to understand that not all foods are created equal: Some will affect your blood sugar levels more than others. Carbohydrates, in particular, break down into glucose quickly, which spikes your blood sugar levels. Foods that contain carbohydrates include grains, bread, pasta, milk, sweets, fruit, and starchy vegetables. “In general, carbohydrates should be limited to approximately 30 to 60 grams (g) per meal to prevent high blood glucose levels,” says Erin Palinski-Wade, RD, a certified diabetes educator in Franklin, New Jersey. Once you’ve learned to manage your carb portions, try balancing your meals with lean protein and healthy fats, which digest slowly and keep your blood sugar steady after meals. Use the Healthy Plate Method So what does a healthy diabetes diet look like? It’s simple, says Palinski-Wade. Just use the healthy plate method: Fill half your plate with non-starchy vegetables (like spinach, carrots, and other greens), a quarter of your plate with lean protein (such as grilled chicken, fish, lean beef, or pork), and a quarter of your plate with starchy foods (like whole grain bread, brown rice, or whole wheat pasta). Below is a sample meal plan to get you started. Breakfast Ideal Meal: ½ cup low-fat cottage cheese + 1 tbsp chopped walnuts + 1 cup fresh fruit salad Why it Continue reading >>
