American Diabetes Association Sets New Guidelines for Diabetic Diets
Posted: Friday, September 12, 2008
by Robert Tracy
For years now, the established medical community has been preaching ‘diet and exercise’ to help control Type 2 diabetes.
Unfortunately for many that have be recently diagnosed with diabetes or pre-diabetes, these are broad guidelines open to interpretation.
Recently, as reported by the Mayo Clinic, the American Diabetes Association has issued new, more specific guidelines for eating that will give you direction in controlling your illness.
#1 Eat Healthy Carbs
The main source of your body’s energy is the carbohydrate or carb. During the digestive process, sugars, which are simple carbohydrates and starches or complex carbs, break down into blood sugar. It’s recommended that one half of your daily caloric intake should come from this food type.
Among the healthiest carbs for you to eat (meaning those with the highest nutritional value and lowest calorie or fat content) are vegetables, fruits, whole grains, legumes and low-fat dairy products.
Among these carbs, sweet potatoes, lemons and cherries are some of the most nutritious for you to eat. They also have the added benefit of helping you to naturally lower your blood sugar level.
In addition to eating these healthy carbs, it’s also recommended that you eat the same amount of carbohydrates every day, throughout the day. This will help control your blood sugar and prevent spikes.
Portions should also be carefully watched. Avoid larger portions and second helpings.
#2 Eat Fiber-Rich Food
A high fiber diet helps you to control your blood sugar level and lower cholesterol – two problems associated with Type 2 diabetes.
There are two kinds of fiber to consider:
Insoluble Fiber: This increases and speeds the digestive process, moving waste through your system. This type of fiber is found in whole wheat flour based products, nuts and many vegetables.
Nuts, such as peanuts, walnuts, almonds, cashews, pecans and macadamia nuts contain high fiber levels and have also been shown to help lower blood sugar levels.
Soluble Fiber: Soluble fiber dissolves in water and forms a gel-like material that lowers blood sugar and cholesterol. It’s found in apples, citrus fruits, carrots, peas, barley and other products.
Broccoli is a particularly valuable vegetable to add to your diet as it contains an active ingredient that may help lower or reverse the impact of diabetic complications such as heart disease and prostate cancer.
The ADA’s recommended daily guideline for fiber intake is 25-50 grams.
#3 Lower Saturated and Trans Fats
You’ve been hearing about and reading the news lately – saturated and trans fats are bad for you. So bad, in fact, that several municipalities have banned the sale of these ingredients in restaurant food.
They are dangerous and damaging to your system, clogging and hardening arteries. Because diabetics are more prone to heart disease, these fats are particularly damaging to Type 2 sufferers and must be limited.
The ADA recommends that you get no more than 7% of your daily caloric intake from these fats. Saturated fat calories often come from butter, margarine and shortening. These should be minimized or eliminated from your diet.
Substitutes should be used, such as yogurt in place of butter on baked potatoes. Olive oil or canola oil for cooking. Nuts and seeds as a source of snack fat, rather than bakery goods or pre-packaged sweets.
#4 Lower Your Cholesterol
Because diabetics are more prone to heart related disease, cholesterol should be closely watched. The ADA recommends that Type 2 sufferers closely monitor cholesterol levels and keep consumption to 200 milligrams of cholesterol per day.
Lead meat cuts, egg substitutes, and lower fat or skin milk should replace fatty meats, egg yolks and whole fat dairy products.
#5 Eat Fish
The ADA recommends that you eat fish (not fried fish) two times weekly, at a minimum. Because it has lower saturated fat and cholesterol than meat or poultry, it’s better for your heart.
Fish is also good for your overall health as well. The Omega 3 acids in fish have been documented to improve general health and well-being, even to lower depression levels.
Because of recent fish contamination scares, lower mercury containing fish should be considered such as cod, halibut salmon, mackerel and herring. Tilefish, swordfish and king mackerel should be avoided.
While not a specific part of the American Diabetes Association guidelines, diabetics should consider ingredients such as cinnamon, vinegar and avacados as a part of a healthy diabetic diet.
These three ingredients have been found to naturally lower blood sugar levels and should be made part of your everyday diet.
If you are uncertain about how to get the most out of the American Diabetes Association guidelines, consult with your doctor or a registered dietician. By eating healthier, you can gain control over your diabetes.
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