Diabetes: 2 Large Meals Better Than 6 Small?
Diabetes: 2 Large Meals Better Than 6 Small? May 16, 2014 -- Eating two large meals may be better than eating six small ones with the same amount of calories to control weight and blood sugar in people with type 2 diabetes . The results of the new study, conducted in the Czech Republic, have been published in Diabetologia, the journal of the European Association for the Study of Diabetes . The study looked at 54 patients, 29 men and 25 women. All were taking oral medications for diabetes . The patients were between 30 and 70 years old and were divided into two groups of 27. They were asked to follow one of two restricted-calorie diets for 12 weeks. After completing one diet, they switched to the other, again for 12 weeks. Each diet contained 500 calories fewer than the recommended daily amount. One included six small meals: breakfast , lunch, dinner, and three small snacks. The other included two large meals: breakfast eaten between 6 and 10 a.m., and lunch between noon and 4 p.m. The diets had the same calories and nutrients . The researchers found that people lost weight in both diets, but there was more weight loss in the group that ate two large meals. People in that group lost 8.2 pounds on average, while the people who ate six small meals lost 5 pounds on average. Blood sugar levels went down in both diets, more for people eating the two-meal diet. No side effects were noted for either diet. The authors acknowledge that their data contradicts a widely held opinion that eating more frequently is healthier. Richard Elliott, research communications officer at Diabetes UK, says in a statement that more research is needed before people with diabetes change their eating habits. What we do know is that eating a healthy balanced diet, taking regular physical activity and Continue reading >>
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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 >>
Healthy Eating Especially Important For Those Who Have Diabetes
Dietetics In plain terms, people with diabetes need to develop a routine with their eating. Because blood sugar is mostly affected by what you eat, eating a variety of healthy foods at regular times, and in regular amounts, helps you regulate your blood sugar. If you take diabetes medication, regular mealtimes and regular amounts of various foods also help you get the most out of the least amount of medication. Because people with diabetes are at risk of — or already have — high blood pressure or high blood fats, it makes sense to also choose foods that are heart healthy (lean, low-fat) and ones that are low in salt. You don't need special foods, and your meals do not need to be complicated. Here are four steps you can take to "tune up" your diet to take control of blood sugar — without your diet taking control of you. 1. Eat three meals at regular times. This should include breakfast, a noon meal and an evening meal. Maintaining an eating schedule establishes a time frame for building your meals. It helps ensure that you don't eat too much — or too little — throughout your day. Why is this important? Your body is better able to utilize the insulin it produces — or takes as a medication. Skipping meals or eating at irregular times causes unhealthy highs or lows in blood sugar levels. 2. Eat the healthiest foods. We all know what they are. Vegetables, fruit and starchy foods (whole grains, beans, peas and lentils) should be the basis of your diet. Choose smaller amounts of leaner meats (including poultry, fish) and lowfat dairy products. Why? A healthy diet that builds upon whole-grain starchy foods, vegetables and fruit fills you up, helps you reach a healthy weight and avoids risk of diabetes complications. These food groups also contain fiber which moderat Continue reading >>
The Dangers Of Skipping Meals When You Have Diabetes
It's tempting -- and even sounds logical -- to skip meals: You're busy, you're not hungry, you're trying to lose weight, or your blood sugar is too high. Skipping meals, however, may actually increase your blood sugar and cause you to gain weight. Here are seven rewards of eating regularly scheduled meals when you live with diabetes. Reward 1: Improve fasting blood glucose numbers. During sleep, when you're not eating, the liver sends more glucose into the blood to fuel the body. For many people during the early years of having type 2 diabetes, the liver doesn't realize there is already more than enough glucose present. "Your morning (fasting) blood sugars have much more to do with your liver and hormonal functions than what you ate for dinner last night," says Kathaleen Briggs Early, Ph.D., RD, CDE, assistant professor of biochemistry and nutrition at Pacific Northwest University of Health Sciences in Yakima, Washington Get more information about why your morning blood sugar is high and tips to help control fasting blood sugar. Real-life example: Until recently, if Cheryl Simpson's blood glucose meter flashed a high reading before breakfast, she might delay eating until midafternoon in an attempt to lower that number. Now Cheryl, PWD type 2, won't leave home without eating breakfast. Her blood glucose numbers have improved. "Plus, eating breakfast makes it a whole lot easier to make good food choices later on," she says. Tip: Pack a grab-and-go breakfast with these 13 quick-fix ideas! Reward 2: Stay off the blood sugar roller coaster. Irregular eating can have you "bouncing back and forth between normal blood sugars and high blood sugars," Early says. A meager meal can give you a meager rise in blood sugar. If you take one or more blood glucose-lowering medications tha Continue reading >>
Blood Glucose Control (blood Sugar Levels)
Introduction to blood sugar levels Our blood glucose level, or blood sugar level, is the amount of glucose (sugar) in the blood. The amount of glucose in the blood is measured in millimoles per litre (mmol/l). Glucose levels are measured most commonly to diagnose or to monitor diabetes. It is also important to keep an eye on blood glucose levels during certain situations – for example: during pregnancy, pancreatitis and with increasing age. Normally, blood sugar levels stay within a narrow range during the day. A good level is between 4 to 8mmol/l. After you consume food, your blood sugar level will rise and after you have had a night’s rest, they will usually be lowest in the morning. Diabetes is a common disease in our society, affecting 2-5% of the general population, with many more people unaware that they may be affected by this condition. Diabetes results from a lack of insulin, or insensitivity of the body towards the level of insulin present. Thus if you have diabetes, your blood sugar level may move outside the normal limits. Why is controlling blood sugar levels so important? Carbohydrate foods are the body’s main energy source. When they are digested, they break down to form glucose in the bloodstream. If you make sure you eat regular meals, spread evenly throughout the day, you will help maintain your energy levels without causing large rises in your blood sugar levels. It is also important to maintain a stable and balanced blood sugar level, as there is a limited range of blood sugar levels in which the brain can function normally. Regular testing of your blood sugar levels allows you to monitor your level of control and assists you in altering your diabetes management strategy if your levels aren’t within the expected/recommended range. Long term c Continue reading >>
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Is Grazing Good For Diabetes?
What if you ate frequent, small meals, instead of a few big ones? You wouldn’t need as much insulin at any one time. Maybe postmeal spikes would be much smaller. What does science say about this approach? The question mainly applies to people with Type 2 who still make some insulin. They may have enough insulin to cover a small meal, but not a normal American meal. If you are injecting rapid-acting insulin, more meals would mean more, smaller shots. Eating very frequent, very small meals is sometimes called “grazing.” Some evidence shows that it improves insulin function. In one small study, people were assigned in random order to eat a “nibbling diet,” which consisted of 17 snacks per day, or the usual three meals per day. (Both diets had the same amount of total food and types of food.) The nibblers made less insulin, although their sugars were about the same as the regular eaters. That shows their insulin was used more efficiently. Grazing has been very popular at times for weight loss and diabetes management. It’s not so popular now. A Czech study presented in 2013 found that grazing was less effective for weight loss than eating two main meals a day. No differences were found in glucose levels or insulin function. Some experts still strongly recommend grazing. The Pritikin Longevity Center compares frequent very small meals to weight-loss surgery. Weight-loss surgery is often touted as a diabetes “cure,” or at least a highly effective treatment. But why does it help? Weight-loss surgery leaves a person with a very small stomach, maybe the size of an egg. Pritikin’s website says, “Post- surgery life means very small meals, eaten very slowly and chewed thoroughly, for the rest of one’s life.” That grazing diet may be what appears to be “curi Continue reading >>
Taking Care Of Your Diabetes Every Day
There are four things you need to do every day to lower high blood sugar: Eat healthy food Get regular exercise Take your diabetes medicine Test your blood sugar If you have diabetes, you should try to keep your blood sugar level as close as possible to that of someone who doesn’t have diabetes. This may not be possible or right for everyone. Check with your doctor about what the right range of blood sugar is for you. You will get plenty of help in learning how to do this from your health care team, which is made up of your doctor, nurses, and dietitian. Bring a family member or friend with you when you see your doctor. Ask lots of questions. Before you leave, be sure you understand everything you need to know about taking care of your diabetes. Eat Healthy Food The foods on your diabetes eating plan are the same ones that are good for everyone. Try to stick to things that are low in fat, salt, and sugar and high in fiber, like beans, fruits, vegetables, and grains. Eating right will help you: Reach and stay at a weight that is good for you Keep your blood sugar in a good range Prevent heart and blood vessel disease Ask your doctor for the name of a dietitian who can work with you on an eating plan for you and your family. Your dietitian can help you plan meals with foods that you and your family like and that are good for you. If You Use Insulin Give yourself an insulin shot. Eat about the same amount of food each day at about the same time. Don't skip meals, especially if you’ve already given yourself an insulin shot. Your blood sugar may go too low. If You Don't Use Insulin Follow your meal plan. Don't skip meals, especially if you take diabetes pills. Your blood sugar may go too low. Skipping a meal can make you eat too much at the next meal. It may be better to Continue reading >>
Treatment Of Diabetes: The Diabetic Diet
The mainstays of diabetes treatment are: Working towards obtaining ideal body weight Following a diabetic diet Regular exercise Diabetic medication if needed Note: Type 1 diabetes must be treated with insulin; if you have type 2 diabetes, you may not need to take insulin. This involves injecting insulin under the skin for it to work. Insulin cannot be taken as a pill because the digestive juices in the stomach would destroy the insulin before it could work. Scientists are looking for new ways to give insulin. But today, shots are the only method. There are, however, new methods to give the shots. Insulin pumps are now being widely used and many people are having great results. In this Article Working towards obtaining ideal body weight An estimate of ideal body weight can be calculated using this formula: For women: Start with 100 pounds for 5 feet tall. Add 5 pounds for every inch over 5 feet. If you are under 5 feet, subtract 5 pounds for each inch under 5 feet. This will give you your ideal weight. If you have a large frame, add 10%. If you have a small frame, subtract 10%. A good way to decide your frame size is to look at your wrist size compared to other women's. Example: A woman who is 5' 4" tall and has a large frame 100 pounds + 20 pounds (4 inches times 5 pounds per inch) = 120 pounds. Add 10% for large frame (in this case 10% of 120 pounds is 12 pounds). 120 pounds + 12 pounds = 132 pounds ideal body weight. For men: Start with 106 pounds for a height of 5 foot. Add 6 pounds for every inch above 5 foot. For a large frame, add 10%. For a small frame, subtract 10%. (See above for further details.) Learn More about Treating Type 2 Diabetes The Diabetic Diet Diet is very important in diabetes. There are differing philosophies on what is the best diet but below is Continue reading >>
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The Importance Of Eating Small Portions
With obesity becoming more of a common around the world, you may have heard about the importance of eating small portions. No matter if you are concerned about your weight, your energy level or nutritional deficiencies, eating small portions can help maintain optimal health. One of the most important reasons that you should eat small portions is that by doing so, you are decreasing the number of calories you are putting in your body each day, thereby reducing your chances of developing obesity. While you may believe that it doesn't matter how many or what size meals you eat, but rather the total amount of food you eat each day that contributes to obesity, research has actually found that people who eat only two to three large meals per day are much more likely to become overweight than those who eat more frequent, smaller meals. Eating smaller portions more frequently throughout the day will also help to maintain constant blood sugar levels. Your blood sugar helps to give you energy throughout the day. Therefore, a low blood sugar makes you feel tired, sluggish and slow. Each time you eat, your body releases blood sugar from the food. If you eat small meals frequently, you will receive a steady stream of blood sugar, thereby preventing blood sugar "crashes." In contrast, if you eat larger portions only once or twice per day, your blood sugar will spike much higher after eating these meals, and similarly will crash a short while later. This can be especially dangerous to people who suffer from diabetes or other insulin-related conditions. Another reason why it is important to eat small portions more frequently is that by doing so, you will help to keep your metabolism running strong. Your metabolism is a function of your body that works to digest food. By eating frequen Continue reading >>
The Truth About The So-called "diabetes Diet"
Despite all the publicity surrounding new research and new nutrition guidelines, some people with diabetes still believe that there is something called a "diabetic diet." For some, this so-called diet consists of avoiding sugar, while others believe it to be a strict way of eating that controls glucose. Unfortunately, neither are quite right. The "diabetes diet" is not something that people with type 1 or type 2 diabetes should be following. "That just simply isn't how meal planning works today for patients with diabetes," says Amy Campbell, MS, RD, LDN, CDE, a nutritionist at Joslin and co-author of 16 Myths of a Diabetic Diet. "The important message is that with proper education and within the context of healthy eating, a person with diabetes can eat anything a person without diabetes eats," Campbell states. What's the truth about diabetes and diet? We know now that it is okay for people with diabetes to substitute sugar-containing food for other carbohydrates as part of a balanced meal plan. Prevailing beliefs up to the mid-1990s were that people with diabetes should avoid foods that contain so-called "simple" sugars and replace them with "complex" carbohydrates, such as those found in potatoes and cereals. A review of the research at that time revealed that there was relatively little scientific evidence to support the theory that simple sugars are more rapidly digested and absorbed than starches, and therefore more apt to produce high blood glucose levels. Now many patients are being taught to focus on how many total grams of carbohydrate they can eat throughout the day at each meal and snack, and still keep their blood glucose under good control. Well-controlled blood glucose is a top priority because other research studies have concluded that all people with diab Continue reading >>
Can People With Type 2 Diabetes Eat Honey?
People with diabetes are often told they should not eat sweets and other foods that contain sugar because they may cause a spike in blood sugar levels. So, could honey be a healthful alternative to sugar-filled sweets and snacks? Blood sugar (glucose) levels are the amounts of sugar found in the blood. Sugar is the body's primary source of energy. Insulin is secreted from the pancreas to maintain blood sugar. The bodies of people with diabetes do not produce enough insulin or use it correctly. Contents of this article: What are carbohydrates? Carbohydrates, which are broken down into sugar provide the body with most of its needed energy. Carbohydrates make up half of recommended daily caloric intake. Carbohydrates are present in most foods, including: fruits vegetables milk grains beans honey white sugar brown sugar candy desserts The amount and type of carbohydrates consumed affect blood sugar levels. To keep their blood sugar at a safe level, people with diabetes should limit their total carbohydrate intake to between 45 grams (g) and 60 g per meal or less. As such, it is important to choose healthful, non-processed, high-fiber carbohydrates and control portion sizes. What is honey? Raw honey starts out as flower nectar. After being collected by bees, nectar naturally breaks down into simple sugars and is stored in honeycombs. The honeycombs trigger the nectar to evaporate, which creates a thick, sweet liquid known as honey. Honey, like other sugars, is a condensed source of carbohydrates. One tablespoon of honey contains at least 17 g of carbohydrates. While this amount may seem small, it adds up pretty quickly depending on how many carbohydrates a person consumes at a meal sitting. While honey is made up of sugar, it also contains vitamins, minerals, and antioxidant Continue reading >>
Why Eating Little And Often Is Best
Breakfast was a bowl of cereal followed by a croissant and a banana at work. Lunch was a jacket potato at your desk; and come 3pm you had a bar of chocolate to tide you over. By the time dinner came you were too tired to cook, so you had a bowl of soup or cereal and then at 10pm, made a cheese sandwich before bed. Welcome to 21st century Britain. Research from market analysts Datamonitor has found that the average Briton doesn't have time to sit down for a big meal three times a day and, instead, is more likely to fit in five or six mini 'meals'. The result is we've become a snack-obsessed society. There are coffee bars and sandwich shops on every corner, and companies are coming up with endless new ways to package foods we can eat on the run. But while all this may sound like it's harming our health, nutritionists are welcoming our move away from traditional eating patterns. 'Grazing was the way our body was designed to eat,' says nutritionist Antony Haynes. 'Large meals burden the digestive system, often causing bloating and lowered energy while the body struggles to digest them. 'By eating smaller meals you prevent this, and the body functions more efficiently throughout the day.' When we eat a big meal, the sugar level in our blood rises, but once that meal is digested that blood sugar level falls, taking your energy and mood with it. The problem is, the bigger the meal, the bigger the crash - and the higher your need for sugary snacks to refuel your body. 'The regular influx of food with a little-and-often approach keeps your energy level stable and makes it easier for you to cope with everything you have to do in a day,' says nutritionist Natalie Savona. And it's not just energy and sugar levels that stay stable. According to the Medical Research Council's Human Continue reading >>
3-day Diabetes Meal Plan: 1,200 Calories
Eating with diabetes doesn't need to be restrictive or complicated. Healthy eating is the cornerstone of managing diabetes, yet it can be a challenge figuring out what to eat to balance your blood sugar. Here we've created a delicious 3-day meal plan that makes it easier to follow a diabetes diet. In this plan you'll find a mix of nutritious foods including fiber-rich complex carbohydrates, like whole grains and fresh fruits and vegetables, lean protein sources, healthy fats and dairy. This plan limits the amount of foods with refined carbohydrates (think white bread, white rice and sugar), added sugars and saturated fats, which 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 restrictive or complicated. Incorporating a variety of foods, as we do in this meal plan, is a healthy and sustainable approach to managing diabetes. Not sure if this is the right plan for you? Calculate your calorie level and find the diet meal plan that will work best for you. Day 1 Meal Prep Tip: Cook or set aside an extra 1/2 cup of black beans tonight at dinner to have for lunch on Day 2. Be sure to rinse canned beans to get rid of excess salt. Breakfast (298 calories, 32 grams carbohydrates) • 1 cup nonfat plain Greek yogurt • 1/2 cup blueberries • 1 1/2 Tbsp. chopped walnuts • 2 tsp. honey Top yogurt with blueberries, walnuts and honey. Note: We use a small amount of added sweetener, in this case h 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 >>
Nutritional Recommendations For Individuals With Diabetes
Go to: INTRODUCTION This chapter will summarize current information on nutritional recommendations for persons with diabetes for health care practitioners who treat them. The key take home message is that the 1800 calorie ADA diet is dead! The modern diet for the individual with diabetes is based on concepts from clinical research, portion control, and individualized lifestyle changes. It cannot simply be delivered by giving a patient a diet sheet in a one-size-fits-all approach. The lifestyle modification guidance and support needed requires a team effort, best led by an expert in this area; a registered dietitian (RD), or a referral to a diabetes self-management education (DSME) program that includes instruction on nutrition therapy. Dietary recommendations need to be individualized for and accepted by the given patient. It’s important to note that the nutrition goals for diabetes are similar to those that healthy individuals should strive to incorporate into their lifestyle. Leading authorities and professional organizations have concluded that proper nutrition is an important part of the foundation for the treatment of diabetes. However, appropriate nutritional treatment, implementation, and ultimate compliance with the plan remain some of the most vexing problems in diabetic management for three major reasons: First, there are some differences in the dietary structure to consider, depending on the type of diabetes. Second, a plethora of dietary information is available from many sources to the patient and healthcare provider. Nutritional science is constantly evolving, so that what may be considered true today may be outdated in the near future. Different types of diabetes require some specialized nutritional intervention; however, many of the basic dietary princ Continue reading >>
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