3 Diabetes Myths

Having diabetes doesn’t mean you’re relegated to a life of boring food void of taste. You may have to follow stricter guidelines but you can still enjoy a wide array of great tasting nutritious foods.

If you have diabetes it can be a daunting task figuring out what are the best types of foods to eat and which ones to avoid. Then there’s the question of how much to eat and when.

It’s actually easier than you think and once you get the hang of eating a healthy diet you’ll be able to sit back and dig in to some of your favorite foods. Read on to find out how to make healthy food choices and just how easy it is to follow healthy diet.

There are 3 common myths about what you can and cannot eat when living with diabetes:

Myth #1 - You must avoid sugar

The fact is that you can enjoy your favorite sweet treats on occasion. As long as you fit in your favorite desert as part of a healthy diet and exercise program you should be fine.

Myth #2 - High protein diets are best

Again, moderation is the key here. Too much protein can be counterproductive. Studies have found that excess animal protein can cause insulin resistance. The body needs carbohydrates and fat in addition to protein to function properly.

Myth #3 -You cannot eat “normal” food. You have to eat special diabetic food.

Expensive diabetic food offers no additional benefits than normal healthy foods that can be purchased at any supermarket. Good eating principles are the same whether you have diabetes or not.

Following a healthy diet should include the following components:

What to eat:

Foods with a low glycemic index are best. That means they release energy slowly into the body over time providing a steady stream of carbohydrates rather than foods that provide a quick burst of energy followed by a crash. In addition to eating foods with a low glycemic index you should make sure they are filled with potassium, calcium, fiber, magnesium, and vitamin-A.

There is a list of diabetes “super foods” that provide balanced nutrition and a low glycemic score. These foods include beans, dark green vegetables, citrus fruits, sweet potatoes, berries, tomatoes, non-breaded fish, whole grains, nuts, and low fat yogurt/milk. These are just a few of the thousands of great foods you can enjoy.

The American Diabetes Association recommends cutting your plate into three sections:

  -- The largest section should be filled with non-starch vegetables such as spinach, carrots, green beans, broccoli and tomatoes.

  -- The second section should have starch-based foods such as whole grains, brown rice, cooked beans, sweet potatoes, potatoes, and   oatmeal. This section should be smaller than the non-starch vegetable section.

  --The third section should have protein based foods such as chicken, turkey, fish, lean cuts of meat, and eggs. Add a glass of low fat milk or a piece of fruit to top off the meal. For great diabetes check out these great recipes.

 When to eat

Timing is everything. Eating small meals every two to three hours is critical to keep blood sugar levels regulated. Going too long between meals leads to binging and blood sugar fluctuations. Eating 5-6 small meals is a great way to keep blood sugar in check and you’ll lose weight and speed up your metabolism.

How much to eat:

Calories are units of energy that provide nutrition to the body. It is important for people with diabetes to watch what they eat as well as how much.A diet between 1800-2200 calories split into 5-6 balanced meals is what is recommended by diabetes and nutrition experts. Staying within this number is especially important for those who suffer from type 2 diabetes that is caused by poor overall health and obesity. Newly diagnosed type 2 diabetics may be put on a restricted diet of approximately 1600 calories to promote weight loss. After optimal weight loss is achieved they are then put on a maintenance diet that helps keep the weight off.

For more details the American Diabetes Association has a very informative website with dietary guidelines, sample menus and ways to connect with others who have diabetes.