Category Archives: Diabetic Diet

Tips For Revamping Recipes for Diabetics

Diabetic Diet

Everyone has their favorite dishes, ones that mom or grandma used to make or new ones that you have discovered on your own. Once you have been diagnosed with diabetes, you may feel that you can never enjoy these dishes again (or not without harming your health). But there are ways that you can change old family favorites keeping the flavor but reducing or eliminating the amount of sugar or carbohydrates they contain.

For most substitutions that you are going to make to your recipes, you are looking for ways to reduce the fat content. Here are some standards that you can use. When your recipe calls for:

  • Whole milk try substituting with 2% or 1% instead
  • Whole eggs try substituting with an egg substitute or use 2 egg whites for every whole egg called for in the recipe
  • Sour cream use low fat sour cream or plan yogurt
  • Baking chocolate try using cocoa powder mixed with vegetable oil (3 tablespoons with 1 tablespoon of oil will equal 1 ounce of chocolate)

In addition to the above suggestions, always use light or lower fat versions of ingredients. Sometimes trial and error is necessary to get the recipe just right, but do keep trying the
end result will be worth it when you create a cake or other dessert that you love and is diabetic friendly.

Alternately, you can purchase a diabetic cook book that is full of desserts to make that will work with your diet. This way you can create new favorites for you and your family to fall in love with. Don’t feel that just because you are a diabetic you cannot enjoy variety in your foods. Keep trying new things while keeping a close eye on your blood sugar levels to add new foods to your growing repertoire.

Using The Food Pyramid In Diabetic Diets

Diabetic Diet

In grade school everyone was taught the food pyramid and the different food groups that make it up. It is recommended for a balanced and healthy diet to vary your diet and follow the food serving suggestions from the pyramid. As adults, people rarely pay as much heed to it if any at all. But once you have been diagnosed with diabetes it is time to take a refresher course on the different food groups.

There is a food pyramid that is available specifically for diabetics known as the Diabetes Food Pyramid. It is divided into six food groups just like the standard version. The way the two pyramids differ is that the diabetic version lists foods together that have the same or similar carbohydrate content instead of the regular version that does it by food groups alone. This lay out makes it easier for diabetics to make food choices based on information that can have a negative impact on blood glucose levels.

Some of the differences you will notice are that cheese is placed in the meat group instead of the dairy group as a protein and the serving size will be equivalent to other proteins in the same group. You will find starchy vegetables such as potatoes and corn in the bread and grains section because they act in a similar manner by raising blood sugars.

Another difference is the actual serving sizes, especially in the bread and grains group. A diabetic has to monitor the carbohydrate intake at each meal and it has been found that smaller portion sizes are a good way to manage this.

You can get a copy of the Diabetic Food Pyramid from your dietician, doctor, or diabetes educator. It is a good reference material to have on hand when you are planning your meals.

Protein’s Affect-On-Blood-Sugar-Levels

Diabetic Diet

Much the same as fiber, eating quality protein with your snacks and meals can have a positive affect on your blood sugar levels. By combining protein and carbohydrates you will slow the digestions of the carbohydrates in your body. This slowing down will prevent your blood sugar from spiking as the result of too many carbohydrates in your system.

This does not mean that you should eat more protein than is recommended in one meal. Doing so can lead to other problems down the road. But if you are a diabetic, skipping protein in your diet is not a good idea. For diabetics who are vegetarians or that don’t eat a lot of any protein it is important to find a source that can be consumed on a regular basis.

There are many other sources of high-quality protein that does not include animal meats. Other protein sources can include:

  • Tofu is a source of protein that can be prepared in a variety of ways including dessert tofu
  • Nuts are an excellent source of protein but can be high in fat too. Read nutrition labels and enjoy in moderation
  • Seeds such as flax, pumpkin, and sunflower can be eaten as a source of protein
  • Beans and other members of the legume family. There are many ways to prepare beans from chili to cold salads
  • Protein powders are available to sprinkle on cereals or to make into shakes for drinking
  • Fish sources – be aware that large fish contain high levels of mercury and should only be eaten once or twice per week

When making protein choices, go for a lean cut whenever possible. Even though protein has a positive affect on blood sugars excessive fat can cancel out the benefit and turn it into a health risk. Enjoy high-fat meats or heavily processed meats on rare occasions and eat a wide variety of proteins.

Tips for Eating Healthy with Diabetes.

Diabetic Diet

The most important thing about diabetes is changing your eating habits. A good diet is your best tool to fight the disease. The content, portion size and timing of meals become more and more important. The tips in this article are going to help you eat and manage your diabetes well.

For starters, watch your sugar intake. This can be tough, because sugar hides where you least expect it. For instance, fruit juice often has high fructose corn syrup inside it. Alcohol is recognized by the body as pure sugar. You need to eliminate the obvious and hidden sources of sugar if you want to keep your disease under control.

Choose complex carbs over simple carbs. This can be one of the most important decisions you ever make in regards to how you eat. Complex carbs like whole grain breads take a longer time to process than regular carbohydrates, resulting in a more gradual rise in blood sugar levels. Complex carbs typically have more fiber, so that is helpful to the body as well.

When you eat carbs, eat them with a protein. Proteins are the hardest for your body to break down, so when you pair protein with carb, it becomes difficult for your blood sugar levels to spike. Every time you have a carbohydrate, it is smart for you pair it with a protein so your blood sugar levels remain stable.

Try to eat about the same amount of calories on a daily basis. This works more in terms of your medication. When your medication is in place, it helps address your blood glucose levels at certain levels. It helps if you’re able to keep your calorie intake regular so that your medication can work as effectively each day.

Be aware of portion size. You also need to pay attention to how much weight you are gaining. Small portion sizes can make sure that you don’t overeat, which could cause major problems with your body’s ability to handle your disease.

Start your meal by eating vegetables. Vegetables provide carbs to the body, which are necessary, but they are low in sugar content. They can also be filling, and therefore satiate your appetite in addition to handling your diabetes well.

Keep track of what you eat. For at least the first month or so, keep a food journal. That way, you can keep track of what you are eating, and how your body is reacting to it. When you pair that journal with the log of your blood sugar levels from day to day, you’ll be able to get a routine that keeps you functioning best.

Eating in a healthy way is arguably the best thing you can do to keep your diabetes all the time. You may have diabetes for the rest of your life, but these eating habits will serve you well. Don’t forget to try the tips here, so that you can better cope with your diabetes through a good diet and a sense of commitment to that diet.