Typically, it is exactly the people with high blood glucose or diabetes mellitus who resort to the Diabetic Diet. Yet, the people face problems already at this stage, when they find out that there are different types of diabetic diets and there is no generally accepted concept or opinion about each of them. So regardless whether you will choose to try the Diabetic Diet presented below or another one, you should first consult your nutritionist prior to actually advancing to the diet.
Table of Contents
Essentials of the Diabetic Diet
The goal of the Diabetic Diet is to help you control the level of glucose (blood sugar) in your blood, which is higher than other people have. The blood sugar comes in high portions from such products like desserts, milk, pasta, fruits, rice, cereals, bread, and so on. So be ready that you will eat meals with those ingredients much more rarely than before.
Bear in mind that apart from the diet, you should go into sports and have some daily physical exercises as well as you might be prescribed some medicines by your doctor. Since the food you eat has a direct impact on how the medicines you take work, it is extremely important not to breach the diet.
Important Rules of the Diabetic Diet
There are certain rules you must stick to while being on the Diabetic Diet. First of all, it is important to cut your consumption of juices, sodas, and other soft drinks (you can find the full list of the recommended and not recommended products below). Also, get used to check the labels while buying products in supermarkets.
Besides, it is far better if you sweeten the foods you eat on your own, since otherwise it is likely to contain much more sugar. But at the same time, you have to work in the following directions: try to reduce your desire for sweety stuff and find healthy substitutions of the sweet products you like. Moreover, you should work with your nutritionist over cutting the consumption of unhealthy (artificial trans) and saturated fats, yet try to retain the consumption of unsaturated, i.e. healthy fats.
Another important detail is that you need to find time to eat at least 6 times per day, yet in small portions. Indeed, it is important in many diets, and without it you are unlikely to get much of a positive result. It is necessary to keep the same amount of calories every day, which means trying to stick to some stable level of calorie intake. In order to do so, you should have a good, satisfying breakfast.
The Products You Should Avoid
|Trans fats||Fast foods and packaged food||Processed meat||Low-fat products containing sugar||Other products|
|French fries, and all battered or fried products||All kinds of these products, beginning with sandwiches and ending with fries||Bacon, ham||Fat-free flavored yogurt||Rice|
|Margarine||Smoked and canned meat||Low-fat salad dressing||Refined pasta|
|Cake mixes, waffles, pancakes, etc.||Dried meat||Low-fat cookies||Sugary cereals|
|Ice cream||Sausages and hot dogs||Low-fat sandwich spreads||White bread|
|Fried chicken||Salami, etc.||Low-fat breakfast cereals (and other low-fat products)|
|Breakfast and sandwiches (and many other products, see the reference below)|
Also, make sure that all the products your nutritionist has prohibited you to eat are included in the list and, if not, add them.
The Products You Should Eat More
|High-quality proteins||Fish and shellfish||High-fiber products||Fruits and vegetables||Healthy fats|
|Organic chicken and turkey||Tuna||High-fiber cereals||The most of fresh fruits and vegetables||Avocados|
|Unsweetened yogurt||Salmon||Whole grain bread||Whole milk dairy|
|Eggs||Swordfish and other||Raw nuts|
Yet, make sure that all of the products that are allowed here are also allowed to you by your nutritionist.
Now, let us try to compose a menu from the previously listed ingredients. If approved by your doctor, your menu may look something like the following:
- Breakfast. A slice of whole grain bread and two teaspoons jelly for it, a half cup of shredded cereals (wheat) as well as a cup of a low-fat, 1% milk, a cup of coffee, and a fruit.
- Lunch. An apple with two tablespoons of almond butter, veggie pita, cheese, and water.
- Snacks. A half cup of cottage (low-fat) cheese and an orange.
- Dinner. A tiny baked potato, salmon, a half teaspoon of vegetable oil, a half cup of carrots, iced tea without sweeteners, and a side salad (the ingredients: a half teaspoon of red wine vinegar, two teaspoons of olive oil, a quarter cup of chopped pepper, a half of tomato, and a half cup of a spinach).
Is it true that I will not be able to eat all of my favorite meals and desserts that contain sugar?
Of course, it is not so. You will be still able to indulge yourself to relish those desserts, but only if you spare some sugar in other meals and so will not break the sugar intake limit. At the same time, it is recommended to start looking for a replacement of your favorite sugary products and at least follow the logic of “half-half”: eating a half of the sugary product and a half of the replacement product.
But isn’t a high protein diet better for people with diabetes?
Of course not, the effect would be rather the opposite. Too much animal protein may lead to the insulin resistance, which is crucial for diabetes. Therefore, it is meaningless to look for a solution in preferring only one type of elements. Our bodies need all three elements: fats, proteins, and carbohydrates.
How high should be the daily intake of calories for people with diabetes?
It is far better to address this question to your nutritionist. Yet, it is believed that the women’s norm varies between 1,200 and 1,600 calories per day, whereas the men’s norm somewhat higher: between 1,600 and 2,000 calories per day.
How can I reduce the intake of unhealthy fats?
First of all, forget about frying: it is better to bake, stir-fry, or boil your dishes. Also, do your best in order to buy grass-fed and organic products. On the contrary, add more avocados wherever you can, since they will provide you with healthy, useful fats. After all, use good oils (like an extra-virgin, cold-pressed olive oil) and prepare dressings for your salads on your own instead of buying the ones that are sold in supermarkets – they are likely to contain a large number of calories and trans fats (highly unhealthy).