Food for Diabetics
: Background
All of the headlines tell us that we are in the middle of a dramatic rise in the number of new diabetes cases. Most researchers tell us that this follows closely along with the obesity epidemic in the western world. It doesn’t take rocket surgeons to see the correlation between an unhealthy diet and the onset and worsening of diabetes for most individuals. But, what is the right type of
food for diabetics to eat?
Food for Diabetics
: Why It Matters What We Eat & some Signs of Increased Risk Factors amongst food for diabetics for Diabetes
It is entirely possible for you to significantly improve your health in a maximal way by making minimal changes in the way you eat, while adding a moderate amount exercise, and just losing a small amount of weight. As to what is the “right” food for diabetics there are several factors to keep in mind:
Since the most risky factor is ones being overweight, and “wearing” most of that excess weight around your waist or abdomen (the so called “apple shape” – as opposed to the “pear shape” where the excess is carried on the hips and thighs), then one of the first places to start is in finding the proper food for diabetics is to look at foods that help to deposit their largess in areas which carry less risk.
Scientists tell us that the following factors denote a greater risk of developing diabetes:
Men with a waist measurement of 40 or more inches -as measured around the unclothed abdomen, right above the coxal (hip) bone.
Women who have a measurement around their waist of 35 or more inches. Those who fit into this risk category need to learn what is the correct food for diabetics which will help correct it.
Food for Diabetics
: Some General Guidelines in Choosing the right food for diabetics From the Food Pyramid
(Remember, eat the most calories from the first paragraph, less than that from the next, and less of each from those succeeding paragraphs.)
Starting with the base of the well known Food Pyramid, make sure that you get more whole grain bread and grain products, and less grains that have been processed like white rice, or bleached “white” flour, or the types of breakfast cereals that lack whole grains, but pack a lot of sugar. This is not food for diabetics.
Among the vegetable and fruit tier of the food pyramid, choose fresh or fresh frozen fruits; raw or slightly steamed fresh or steamed fresh frozen vegetables, and fewer veggies that have been cooked with lots of sauces, cheese, salt, or butter; as well as staying away from canned veggies if possible. While canned fruit is perfectly acceptable, make sure it is canned in fruit juice, and not with sugary heavy syrup. Fruit juice is great as a food for diabetics, IF it made from 100% fruit, and not sweetened with sugar and/or syrup. Again the “natural” is almost always the right food for diabetics.
On the protein and meat tier of the food pyramid, stay away from fried meats of all persuasions, cuts of meat that contain lots of fat, poultry skin, high fat cheeses, and bean prepared with pork fat, and bacon from pork. Stick with stewed or baked beans, skinless poultry, cheese from low fat milk, bacon from turkey; and broiled, grilled, baked or steamed fish – all great food for diabetics.
On the dairy tier of food for diabetics, avoid whole milk in any of its forms including: half-and-half, yogurt, iced or sour cream, and cottage cheese. Substitute instead the non-fat or low versions of all of the above, and you will be ahead of the game.
And, finally, in deciding on food for diabetics among the sweet, oils and other fats, stay away from butter, vegetable shortening that is hydrogenated, and lard; as well as regular salad dressing and mayonnaise. Try to skip any kind of snack foods (like chips and rinds) that are fried in fats, and regular pop corn. For your snacks, choose among the baked corn and potato chips. For cooking oil, use veggie oil. For spreads, choose among the non-hydrogenated margarine and “almost” butter spreads. And always remember that your preference should be for reduced or low-fat salad dressings and mayonnaise.
While beverages technically are not food, we would like to add some words to the wise about them when considering food for diabetics:
Don’t drink: sweet tea or sugared-coffee (and cream), sugar-sweetened “regular” soft drinks or sodas.
Eschew sweetened dessert wines, regular beer, and mixed drinks based on fruity syrups (like daiquiris).
Also avoid the so-called “energy” drinks, and various sweetened concoctions like chocolate milk and its cousins.
Acceptable: moderate amounts of non-fruity mixed beverages, wine, and lite beers; black or low-fat milk “creamed” coffee, unsweet tea; sports drinks; and best of all – water!
Even though you might have to miss some things that you are used to when selecting from the right food for diabetics in the list above, there still a ton of things that are available for you – and many of them are not only good for you, but they are good to eat and drink as well.
In case you’re still not convinced about the importance of making the right choices, look at what the American Diabetes Association has to say about food for diabetics.
Bon appetit.