Food for people with diabetes
Did you know that you could have a big impact on your own well being? To a certain extent, you can eat your way to a better life. You just need to work some good eating habits into your daily routine.(by NN/DFI )
Food is essential for life and is one of life's many pleasures. It provides the nutrients necessary for daily activities. As food raises your blood sugar, how you eat is an important part of your diabetes treatment. Matching your insulin dose to the amount of food you eat and how much you exercise, is essential to keep your blood sugar within your target range.
The ideal diabetes food
The ideal food for people with diabetes is very much like the ideal food for everybody else. Healthy food is low in fat and high in carbohydrates, fibre, vitamins and minerals. It is really diet which would be beneficial to everyone. It's a good idea to ask your dietitian to help prepare a meal plan tailored to your lifestyle and to your likes and dislikes.
Healthy food keeps a balance
Healthy food keeps the right balance of the 3 main nutrients: carbohydrates, fat and protein. In a healthy diet, more than half the total calories come from carbohydrates, less than one third from fat and about 15% from protein.
Foods high in carbohydrates
Carbohydrates are the body's main source of fuel. There are two main kinds of carbohydrates - starch and sugar. Starch is turned into glucose - a simple form of sugar - before being taken up by the blood. Foods high in carbohydrates affect your blood sugar most. You'll find starch in bread, rice, pasta and in vegetables such as beans.
The food pyramid
Following the Food Pyramid can help you to make healthy food choices. It is important to eat servings from all the food sections but you should try to choose more foods from the larger sections at the base of the pyramid and less from the smaller sections higher up.
Eat a variety of foods
Try to eat a variety of foods - this means choosing from all sections of the Food Pyramid each day. To limit the intake of fat, you should choose more foods from the larger sections with bread, fruit and vegetables.
Eat frequently and regularly
It's easier to control your blood sugar, if you eat your meals frequently and regularly. Start by eating 3 full meals and 3 snacks each day. Your dietitian may recommend that you try to modify this over time to match your individual needs. A more flexible meal plan is possible if you test your blood sugar frequently and learn to adjust your insulin according to your blood sugar readings.
High fat food
Watch how much high fat food you eat, especially milk products, meat and cheese. Fat has little effect on your blood sugar but high fat intake may lead to weight problems and is not healthy for your heart. Be aware of hidden fat in products such as cheese and sausage. If you can see fat on meat or other foods, simply cut it off.
Vegetables, bread & rice
Eat plenty of vegetables and grain products such as bread, cereals, rice and pasta. Eating many foods from the lower sections of the Food Pyramid is important. They are low in fat and high in carbohydrates. They are also important sources of minerals, vitamins and fibre. Since these foods drive your blood sugar up, eating almost the same amounts of them each day helps to prevent wide blood sugar swings.
Pure fats for cooking
Using as little fat as possible for cooking, dressings and sauces, can be an effective way to cut down on fat. Pure fats contain lots of calories and give you very few vitamins and minerals. You can cut down on pure fat by reducing extras, such as salad dressings and butter on bread. Take special care to limit your intake of fats that are solid at room temperature.
Use sugar in moderation
A minor part of your calories should come from pure sugar or highly sweetened foods and drinks, such as sweets, biscuits and sugary drinks. Since high sugar foods provide very little or no vitamins, minerals, or fibre, they should be used in moderation. Bear in mind that foods with highly concentrated sugar drive your blood sugar up rapidly. That's why these foods are very useful, if you feel you have low blood sugar.
Drink plenty of water
Water seems so ordinary that you may forget how vital it is to good health. Water plays a role in nearly every major function of your body. You should drink at least 1.5 litres of water each day to meet your body's need for fluid. You can also meet your fluid needs through milk, juice, and soup but bear in mind the content of carbohydrates and calories.
Go easy on alcohol
Alcoholic drinks contain a lot of calories - almost as many as fats - and very few or no nutrients. You must be careful about how much you drink. You don't have to give it up, but remember that alcohol lowers your blood sugar and masks the signs of hypoglycaemia.
Why healthy eating?
Healthy eating will help control your blood sugar. A healthy diet should be satisfying and provide the fuel necessary for your body's daily activities, while keeping your weight under control. A low-fat diet will also help prevent heart disease.