Healthy Lifestyle For All

Diabetes is a potentially life-threatening disease that must be managed with healthy eating. When you have diabetes, your body is having trouble using glucose, which is often called blood sugar. This is a big problem, because glucose is your body’s main source of energy.

No matter which type of diabetes you have – type 1 (lack of insulin) or type 2 (resistant to insulin) – a healthy diet is necessary to control the disease and prevent further problems, such as heart and kidney conditions.

There is no longer a “diabetic diet.” People with diabetes simply need to follow the principles of healthy eating that apply to everyone. Along with healthy eating, people with diabetes must monitor their calorie consumption to maintain or lose weight based on their doctor's recommendation. They also need to be aware of four main nutrition factors: carbohydrates, proteins, fats, and sodium.

Carbohydrates
Carbohydrates are the main nutrients that raise blood glucose levels. Both the amount and type of carbohydrate you eat affects your blood glucose, but the amount you eat has a greater effect than the type. People with diabetes should eat controlled portions of nutrient-dense carbohydrates such as fruits, vegetables, and whole grains throughout the day. This will help control blood sugar levels and keep hunger at bay.

Proteins
People with diabetes should keep their protein intake moderate. According to the American Diabetes Association, protein intake higher than 20% of daily calories may put people with diabetes at risk for kidney disease. Choosing smaller, leaner servings of protein will reduce your intake of saturated fat and help keep cholesterol levels in check.

Fats
Many people with diabetes may also have unhealthy blood cholesterol levels and high blood pressure, making a reduction in fat intake necessary. The National Cholesterol Education Program recommends limiting total fat intake to 25–35% of your daily calories. Saturated fat intake should be less than 7% of your total calories. The remainder of fat should come from healthy monounsaturated or polyunsaturated fats.

Sodium
Sodium intake should be no more than 2,300 mg a day, according to the Dietary Guidelines for Americans. If you have high blood pressure, keep your sodium intake under 1,500 mg a day.

Finally, when managing diabetes, pay attention to the food groups. There are six main food groups, which are categorized based on the nutrients they provide and their effect on blood glucose levels. The food groups are starches (foods made from grains), vegetables, fruits, milk and yogurt, meat and meat substitutes, and fats. Grouping the foods this way makes it easy to put together healthy meals.

Meeting with a certified diabetes educator (CDE) or a registered dietitian is a great way to get extra help designing an individual food plan. If you have diabetes, the key is to control the disease with diet and exercise – and medication if necessary – rather than letting diabetes control you.

Julianne Downes, RD
Certified Weight Management Trainer

Reference:
Warshaw, Hope S. Diabetes Meal Planning Made Easy. Virginia: American Diabetes Association, 1996.

Retrieved from The Wellness Wire from AmWay Global. If you would like to subscribe to the Wellness Wire, please email me at jhwallerllc@gmail.com and I will be happy to forward it to you.